recipeName
stringlengths 3
69
| serves
stringclasses 13
values | ingredients
sequencelengths 2
26
| steps
sequencelengths 1
14
| NER
sequencelengths 2
26
|
|---|---|---|---|---|
one pot creamy chicken pasta | 4 | [
"500 g free-range chicken breast fillets, halved",
"2 cloves garlic, finely chopped",
"2 tablespoons butter",
"1/2 leek, white part only, finely sliced",
"2 sprigs thyme",
"1/4 cup drained sun-dried tomatoes",
"2 cups salt-reduced chicken stock",
"1 tablespoon apple cider vinegar",
"2 cups fusilli pasta",
"3/4 cup cooking cream",
"2 cups baby spinach leaves",
"1/2 cup grated parmesan, to serve (optional)",
"crusty bread, to serve (optional)"
] | [
"place the chicken, garlic, butter, leek, thyme, sun-dried tomatoes, chicken stock and apple cider vinegar in a large heavy-based saucepan.",
"bring to a boil, then reduce the heat to low, cover and cook for 20 minutes or until the chicken is tender. stir through the pasta and cream and an additional cup of water, cover and cook for a further 20 minutes or until the pasta has absorbed most of the liquid.",
"stir through the spinach and remove from the heat, as the pasta will continue to absorb the liquid as it rests. serve with grated parmesan and crusty bread if desired."
] | [
"chicken breast fillets",
"garlic",
"butter",
"leek",
"thyme",
"tomatoes",
"chicken stock",
"apple cider vinegar",
"fusilli pasta",
"cooking cream",
"baby spinach leaves",
"parmesan",
"crusty bread"
] |
lemon blueberry poke cake | 6 | [
"¼ cup brown sugar, divided",
"½ cup coconut oil",
"⅓ cup low-fat plain yoghurt",
"2 tablespoons lemon zest",
"1 teaspoon vanilla extract",
"2 large eggs",
"1 cup whole wheat flour",
"¾ cup cake flour",
"1 teaspoon baking powder",
"½ teaspoon baking soda",
"¼ teaspoon salt",
"1 ½ cups fresh blueberries",
"5 tablespoons lemon juice",
"2 tablespoons honey"
] | [
"preheat oven to 180°c. coat a loaf pan with cooking spray. beat sugar, oil, yogurt, lemon zest and vanilla in a large bowl with an electric mixer on medium speed until combined. add eggs and beat until completely combined.",
"whisk flours, baking powder, baking soda and salt in a medium bowl. add the flour mixture and blueberries to the wet mixture and fold with a wooden spoon until just combined. transfer to the prepared pan."
] | [
"brown sugar",
"coconut oil",
"yoghurt",
"lemon zest",
"vanilla extract",
"eggs",
"wheat flour",
"cake flour",
"baking powder",
"baking soda",
"salt",
"blueberries",
"lemon juice",
"honey"
] |
tomato and red pepper risotto | 4 | [
"1 tablespoon rapeseed oil",
"1 small onion, finely chopped",
"100g risotto rice",
"400g tin plum tomatoes, juice and flesh puréed",
"150ml low-salt vegetable stock",
"1 tablespoon fresh parmesan cheese, grated",
"400g tin pimentos, drained and flesh sliced",
"freshly ground black pepper"
] | [
"heat the oil in a non-stick pan. add the onion and fry for 2-3 minutes until softened.",
"stir in the rice and coat in the oil. pour in the tomatoes and stock, bring to the boil and simmer gently for 15-20 minutes, stirring continuously, until the rice is just tender.",
"stir through the remaining ingredients, season well, heat through and serve."
] | [
"ed oil",
"onion",
"risotto rice",
"tin plum tomatoes juice",
"vegetable stock",
"parmesan cheese",
"tin pimentos",
"black pepper"
] |
breakfast cookies | 12 | [
"200g rolled oats",
"150g whole wheat flour",
"2 teaspoons ground cinnamon",
"½ teaspoon bicarbonate of soda",
"2 medium ripe bananas, peeled",
"1 tablespoon honey",
"1 large egg, beaten",
"50ml olive oil",
"150g carrots, grated",
"1 apple, cored and grated"
] | [
"preheat the oven to 160°c. line a large baking tray with nonstick baking paper. in a large bowl, stir oats cinnamon, bicarbonate of soda and a pinch of salt (optional). in a separate bowl, mash the bananas with a fork, then whisk in the honey, egg and oil. pour the wet ingredients into the dry and add the grated carrot and apple. mix with a fork until just combined.",
"roll the mix into 12 balls (5cm wide); arrange on the baking tray. press the balls down with your fingers to make a cookie shape.",
"bake on the middle shelf for 15 mins or until firm, turning the tray halfway through. transfer to a wire rack to cool. store in the fridge in an airtight container for up to 3 days, or in an airtight bag in the freezer for up to 2 months."
] | [
"rolled oats",
"wheat flour",
"cinnamon",
"bicarbonate soda",
"bananas",
"honey",
"egg",
"olive oil",
"carrots",
"apple"
] |
spiced pear strudel bites | 5 | [
"3 (approx 460g total) pears, peeled and finely chopped",
"75g raisins",
"1 teaspoon mixed spice",
"250g pack filo pastry",
"1 egg, beaten",
"icing sugar, for dusting (optional)"
] | [
"preheat the oven to 160ºc. line 2 baking trays with baking parchment. mix together the pears, raisins and mixed spice. set aside.",
"lay the filo pastry out in 3 piles, each with 3 sheets stacked. cut each pile into quarters – you will now have 16 piles consisting of 3 square pieces of filo.",
"work with one pile at a time and cover the remaining filo with a clean damp tea towel. brush one side of each sheet with egg wash. stack together, placing each square slightly offset.",
"place around 2 tbsp of the pear mixture in the centre. pull up the pastry around the filling and scrunch to seal, flaring out the top very slightly. place on the baking sheet and brush with egg wash. repeat with the remaining filo and filling.",
"bake for 20-25 mins until golden and the pastry is crisp. allow to cool for 10 mins, dust with icing sugar, if using, and eat warm. or allow to cool for 10 mins, transfer to a wire rack to cool completely and eat cold."
] | [
"pears",
"raisins",
"mixed spice",
"filo pastry",
"egg",
"icing sugar"
] |
tiramisu-style oat pot | 4 | [
"1 ½ cups unsweetened almond milk",
"1 cup low fat plain yoghurt",
"2 ½ tablespoons honey, divided",
"2 tablespoons chia seeds",
"2 teaspoons coffee powder",
"1 teaspoon vanilla essence or extract",
"½ teaspoon salt",
"1 ½ cups rolled oats",
"1 teaspoon cocoa powder, divided"
] | [
"whisk almond milk, yoghurt, honey, chia seeds, espresso powder, vanilla and salt together in a large bowl. add oats; stir until completely coated and submerged. cover and refrigerate for 2 hours.",
"combine the remaining 3/4 cup yogurt and 1 tablespoon maple syrup in a small bowl.",
"to serve, layer the coffee oat mixture with the yoghurt mixture. finish with a dusting of cocoa powder over the top."
] | [
"almond milk",
"yoghurt",
"honey",
"chia seeds",
"coffee powder",
"vanilla essence",
"salt",
"rolled oats",
"cocoa powder"
] |
crispy sesame seed fish | 4 | [
"300 ml sesame seeds",
"finely grated rind of 4 lemons",
"¾ cup chopped fresh italian parsley",
"½ cup whole wheat flour",
"200 ml plain low-fat yoghurt",
"900 g-1 kg frozen fish portions (about 6 large or 12 small portions)"
] | [
"heat a frying pan over medium heat. toast sesame seeds. remove and allow to cool.",
"preheat oven to 200 °c. lightly grease an oven dish and set aside.",
"mix lemon rind, parsley and sesame seeds together on a flat plate.",
"spoon flour and yoghurt onto two separate flat plates. dust fish portions lightly in flour, then lightly coat fish in yoghurt. roll fish in sesame seed mixture until evenly coated.",
"place fish portions in oven dish. bake for 30 minutes or until lightly golden and the fish flakes easily.",
"serve immediately with a fresh salad, sweet potato & bean mash or baby potatoes in the skin and lemon wedges"
] | [
"sesame seeds",
"lemons",
"italian parsley",
"wheat flour",
"yoghurt",
"fish portions"
] |
vegetable, lentil garbanzo stew | 4 | [
"3 cups butternut peeled, seeded and cut into cubes",
"3 large carrots, peeled and roughly chopped",
"2 large onions, chopped",
"3 garlic cloves, minced",
"4 cups low-sodium vegetable stock",
"1 cup red lentils",
"2 tablespoons tomato paste",
"2 tablespoons peeled and minced fresh ginger",
"2 teaspoons ground cumin",
"1 teaspoon turmeric",
"1/4 teaspoon saffron",
"1 teaspoon freshly ground pepper",
"1/4 cup lemon juice",
"1 can garbanzo beans, drained and rinsed",
"1/2 cup chopped roasted unsalted peanuts",
"1/2 cup chopped fresh cilantro"
] | [
"in hot pan, slowly sweat vegetables (squash, carrots, onions and garlic) over low to medium heat until onions just start to brown. stir in vegetable stock and scrape up the browned bits of vegetables on the bottom of the pan.",
"add lentils, tomato paste and seasonings. cover and continue to cook over medium-low heat until lentils and squash are soft. stir occasionally. or at this step transfer ingredients to slow cooker and cook for 4-6 hours on low setting.",
"stir in lemon juice and garbanzo beans. serve warm and top with chopped peanuts and cilantro."
] | [
"butternut",
"carrots",
"onions",
"garlic",
"vegetable stock",
"red lentils",
"tomato paste",
"ginger",
"cumin",
"turmeric",
"saffron",
"pepper",
"lemon juice",
"garbanzo beans",
"peanuts",
"cilantro"
] |
smashed pea bruschetta | 6 | [
"2 tablespoons extra-virgin olive oil, plus extra for drizzling",
"½ large onion, finely chopped",
"3 garlic cloves, 2 finely chopped, 1 halved",
"1/2 cup pine nuts",
"2 rosemary sprigs, stalks discarded and leaves chopped",
"400g frozen garden peas",
"1 lemon, zested and juiced",
"3 tablespoons ricotta cheese",
"1 tablespoon parmesan, plus extra to serve",
"12 x 1.5cm-thick slices brown ciabatta"
] | [
"preheat the grill to high. heat 1 tbsp oil in a frying pan over a low heat. add the onion and chopped garlic and fry for 10 mins, adding the pine nuts and rosemary after 5 mins.",
"meanwhile, blanch the peas in a pan of boiling water for 2 mins. drain. put the onion mix, half the lemon zest and two-thirds of the peas in a blender. season, then pulse to a coarse paste. add the lemon juice to taste, and the cheeses, then pulse again. stir in the remaining peas.",
"put the ciabatta slices on a baking tray and brush both sides with the remaining oil. grill both sides until golden. rub one side of each slice with the halved garlic. spoon the peas over the garlic-rubbed side of the ciabatta. top with the remaining lemon zest, extra grated cheese and a drizzle of oil."
] | [
"extra-virgin olive oil extra",
"onion",
"garlic",
"pine nuts",
"rosemary",
"garden peas",
"lemon",
"ricotta cheese",
"parmesan extra",
"brown ciabatta"
] |
crunchy carrot and apple salad | 2 | [
"1 medium carrot",
"1 medium green apple",
"2 medium radishes",
"juice from ½ lemon",
"2 teaspoons olive oil",
"salt and pepper, to taste",
"2 tablespoons toasted sesame seeds"
] | [
"peel and coarsely grate a carrot and a green apple. put in a serving bowl.",
"chop the radishes very finely. add to the bowl with fresh lemon juice and olive oil.",
"season well and toss with the carrot until thoroughly mixed.",
"serve sprinkled with toasted sesame seeds. best served at room temperature."
] | [
"carrot",
"green apple",
"radishes",
"juice lemon",
"olive oil",
"salt pepper",
"sesame seeds"
] |
moroccan okra stew with sweet potatoes | 4 | [
"3 sweet potatoes (peeled and cubed)",
"2 cups water",
"2 tablespoons vegetable oil",
"2 red onions (finely chopped)",
"400g okra (washed and halved with stem removed)",
"1 tin (400g) chopped tomatoes",
"juice of 1 lemon",
"1 stock pot cube",
"2 teaspoons ras el hanout spice mix",
"2 tablespoons chopped parsley"
] | [
"place the sweet potato in a pot with the water and bring to a boil. cook till soft and drain.",
"in a pot, heat the oil and sauté the onion until slightly browned.",
"add in the garlic and cook for 1 minute before adding the okra and stir fry for 10 minutes.",
"add the tomatoes, lemon juice, stock pot and ras el hanout. cover with a lid and let the ingredients simmer for 20 minutes.",
"garnish with parsley and serve over brown rice."
] | [
"sweet potatoes",
"water",
"vegetable oil",
"red onions",
"okra",
"tomatoes",
"juice lemon",
"pot cube",
"ras el hanout spice mix",
"parsley"
] |
spiced lentil soup | 4 | [
"2 tablespoons olive oil",
"1 teaspoon mustard seeds",
"1 onion (peeled and chopped)",
"2 cloves garlic (finely chopped)",
"1 teaspoon cumin powder",
"1 teaspoon coriander powder",
"2 teaspoons garam masala",
"1 teaspoon turmeric",
"1 ½ cups red lentils (rinsed and drained)",
"1 tablespoon tomato puree",
"800ml low sodium vegetable stock"
] | [
"heat the olive oil and add the mustard seeds. add in the onion and cook for 2 minutes until slightly golden. add the garlic and cook till fragrant.",
"pour in the dry spices and stir well. add the lentils and tomato puree. sauté for another minute.",
"add the vegetable stock and cook for 10-15 minutes.",
"remove and serve immediately."
] | [
"olive oil",
"mustard seeds",
"onion",
"garlic",
"cumin powder",
"coriander powder",
"garam masala",
"turmeric",
"red lentils",
"tomato puree",
"vegetable stock"
] |
kob stuffed with fennel and orange | 6 | [
"1 whole kob",
"1 medium fennel bulb, sliced",
"1 orange",
"1 lemon",
"20 g dill",
"20 g chives",
"2 teaspoons olive oil",
"3 tablespoons olive oil",
"salt and black pepper"
] | [
"stuff the belly of the fish with the sliced fennel, chives and dill.",
"slice half of the orange and half of the lemon.",
"stuff the slices of citrus into the fish. use the remaining half of the orange and lemon for the juice, and squeeze the juice over the fish.",
"rub the outside of the fish with butter and drizzle with olive oil.",
"season with salt and pepper.",
"wrap the fish up in 2 layers of foil. place on the braai over medium to low coals for about 15 minutes, then turn the fish for a further 15 minutes.",
"unwrap the fish from the foil, taking care to reserve the juices which you can use to dress the fish when serving."
] | [
"kob",
"fennel bulb",
"orange",
"lemon",
"dill",
"chives",
"olive oil",
"olive oil",
"salt black pepper"
] |
green vegan chicken risotto | 4 | [
"1 tablespoon extra-virgin olive oil",
"1 medium onion, finely chopped",
"3 large garlic cloves, finely crushed",
"300g brown arborio risotto rice",
"1l vegetable stock",
"200g frozen peas",
"50g baby spinach",
"15g fresh basil, roughly chopped",
"200g soya chicken-style pieces",
"1 lemon, zested and juiced",
"for the gremolata:",
"15g fresh basil, finely chopped",
"15g fresh parsley, finely chopped",
"20g walnuts, finely chopped",
"1 small garlic clove, finely chopped"
] | [
"heat the oil in a large, high-sided frying pan over a medium heat. add the onion and fry for 8-10 mins, stirring occasionally, until softened. add the garlic and cook for 1 min. mix in the risotto rice, then gradually add the stock, stirring frequently and allowing the rice to absorb the liquid fully between each addition, until the rice is al dente and coated in a glossy sauce. this should take 15-20 mins. add a splash of boiling water if it becomes too thick.",
"meanwhile, bring a small pan of water to the boil, add the peas, bring back up to the boil and simmer for 2 mins. add the spinach and basil to the pan and cook until just wilted. drain, return to the pan and blitz with a stick blender until smooth.",
"mix all the gremolata ingredients together and season with a generous amount of freshly ground black pepper.",
"when the risotto is cooked, stir through the pea purée, chicken-style pieces, lemon zest and juice and cook for 2 mins to heat through. season to taste with freshly ground black pepper and sprinkled with the gremolata to serve."
] | [
"extra-virgin olive oil",
"onion",
"garlic",
"brown arborio risotto rice",
"vegetable stock",
"peas",
"baby spinach",
"basil",
"soya chicken pieces",
"lemon",
"gremolata",
"basil",
"parsley",
"walnuts",
"garlic"
] |
6 grain hot cereal | 6 | [
"1/2 cup uncooked pearl barley",
"1/2 cup uncooked red wheat berries",
"1/2 cup uncooked brown rice",
"1/4 cup uncooked steel cut oats",
"3 tablespoons uncooked quinoa",
"2 tablespoons of flaxseed",
"1/2 teaspoon salt",
"1 1/2 cups water"
] | [
"in a large saucepan, combine the barley, wheat berries, rice, oats, quinoa, flaxseed and salt.",
"pour water over ingredients, stir and bring to a boil over medium heat.",
"reduce heat to low and simmer for 45 minutes, stirring occasionally."
] | [
"pearl barley",
"red wheat berries",
"brown rice",
"oats",
"quinoa",
"flaxseed",
"salt",
"water"
] |
balsamic roasted vegetables with red lentil pasta | 2 | [
"1 tablespoon olive oil",
"¼ cup yellow pepper, diced",
"¼ cup green pepper, diced",
"¼ cup red pepper, diced",
"1 baby marrow, diced",
"½ small red onion, diced",
"150g red lentil pasta",
"2 tablespoons balsamic vinegar",
"¼ cup spring onion, sliced",
"1 teaspoon coriander, chopped",
"1 tablespoon olive oil",
"1 teaspoon salt",
"1 teaspoon black pepper",
"1 teaspoon garlic powder",
"2 tablespoons parsley chopped"
] | [
"preheat oven to 180°c and brush baking tray with oil.",
"spread the vegetables in a baking tray and roast for 15-20 minutes.",
"cook pasta according to package instructions, drain and set aside. mix balsamic vinegar with spring onion, coriander, olive oil, salt, black pepper, and garlic powder.",
"toss pasta, vegetables and parsley in balsamic mix and serve."
] | [
"olive oil",
"yellow pepper",
"green pepper",
"red pepper",
"baby marrow",
"red onion",
"red lentil pasta",
"balsamic vinegar",
"spring onion",
"coriander",
"olive oil",
"salt",
"black pepper",
"garlic powder",
"parsley"
] |
mediterranean couscous salad | 4 | [
"cous cous:",
"1 cup water",
"1 cup instant couscous",
"½ teaspoon salt",
"2 tablespoons extra-virgin olive oil",
"½ cup diced tomato",
"1/3 cup english cucumber(diced)",
"½ cup diced red pepper",
"½ cup garbanzo beans (drained and rinsed)",
"¼ cup minced red onion",
"½ cup pitted olives",
"2 tablespoons feta cheese",
"1 teaspoon parsley chopped",
"1 teaspoon mint (chopped)",
"1 teaspoon basil (chopped)",
"¼ teaspoon dried oregano",
"lemon dressing :",
"1 teaspoon lemon zest",
"2 tablespoons lemon juice",
"1 tablespoon red wine vinegar",
"¼ teaspoon salt",
"¼ teaspoon black pepper",
"3 tablespoons extra-virgin olive oil"
] | [
"bring water, salt, and olive oil to a boil in a medium saucepan. add couscous and stir quickly. turn off the heat and cover.",
"let couscous stand until tender, 5 minutes and then fluff with a fork and let cool",
"combine couscous, tomatoes, cucumber, bell pepper, garbanzo beans, red onion, olives, cheese, parsley, mint, basil, and oregano in a medium bowl.",
"for lemon dressing: whisk together lemon zest, lemon juice, vinegar, salt, and pepper in a small bowl. slowly drizzle in the olive oil and whisk until a thickened dressing forms.",
"pour dressing over the couscous salad, and stir to combine."
] | [
"cous cous",
"water",
"instant couscous",
"salt",
"extra-virgin olive oil",
"tomato",
"english cucumber",
"red pepper",
"garbanzo beans",
"red onion",
"olives",
"feta cheese",
"parsley",
"mint",
"basil",
"oregano",
"lemon dressing",
"lemon zest",
"lemon juice",
"red wine vinegar",
"salt",
"black pepper",
"extra-virgin olive oil"
] |
oat bran pancake | 4 | [
"1 1/2 cups milk",
"1 cup oats",
"3/4 cup cake flour, sifted",
"1/4 cup oat bran",
"2 tablespoons sugar",
"1 tablespoon baking powder",
"1 teaspoon salt",
"2 eggs, beaten",
"1/4 cup butter, melted"
] | [
"pour the milk over the oats and let them stand for 5 minutes. sift together the flour, sugar, baking powder and salt.",
"lightly stir the eggs into the oats mixture. add the dry ingredients and butter, stirring until combined.",
"ladle in batches onto a greased or non-stick griddle or frying pan and cook until the tops are bubbly and the edges look cooked. turn over and finish cooking the other side."
] | [
"milk",
"oats",
"cake flour",
"oat bran",
"sugar",
"baking powder",
"salt",
"eggs",
"butter"
] |
roasted spiced broccoli soup | 4 | [
"1 medium broccoli (about 400g), florets and stalks roughly chopped",
"1 tablespoon vegetable oil",
"2 teaspoon ground coriander",
"2 teaspoon ground cumin",
"pinch ground cayenne pepper",
"1 large onion, roughly chopped",
"2 celery sticks, roughly chopped",
"½ x 30g pack fresh parsley, stalks finely chopped and leaves picked",
"1 large baking potato (about 200g), peeled and cut into 2cm chunks",
"1 litre vegetable stock",
"200ml almond milk",
"½ lemon, juiced",
"100g baby leaf spinach",
"2 tablespoons dry roasted peanuts, roughly chopped"
] | [
"preheat the oven to gas 200°c. on a large baking tray toss the broccoli, ½ tbsp oil and ground spices together until well combined. roast in the oven for 20 mins until the broccoli is lightly charred and starting to soften.",
"meanwhile, heat the remaining ½ tbsp oil in a large saucepan over a medium heat, add the onion, celery, parsley stalks and potato, cover and cook for 5 mins, stirring occasionally, until the onion has started to soften. increase the heat to high, add the stock, re-cover and boil for 10 mins until the potato is soft. add the roasted broccoli, almond milk, lemon juice and spinach to the pan, bring to the boil and simmer for 2 mins until the spinach has wilted then blend with a stick blender until smooth.",
"divide the soup between 4 bowls and serve topped with the peanuts, the parsley leaves and a pinch of chilli flakes. this soup freezes well and will keep in the fridge for up to 3 days."
] | [
"broccoli",
"vegetable oil",
"coriander",
"cumin",
"cayenne pepper",
"onion",
"celery",
"parsley",
"baking potato",
"vegetable stock",
"almond milk",
"lemon",
"baby leaf spinach",
"peanuts"
] |
braised cowpeas and poached egg on toast | 5 | [
"1 tablespoon olive oil",
"1 onion (finely chopped)",
"¼ celery stick (finely chopped)",
"1 small red chili (seeds removed) finely chopped",
"1 sprig of thyme",
"1 clove garlic (finely chopped)",
"1 tablespoon smoked paprika",
"1 bay leaf",
"1 tin (400g) cowpeas (drained and rinsed)",
"½ cup water",
"½ tablespoon vegetable stock granules",
"350g jar of tomato pasta sauce",
"salt and pepper to taste",
"¼ cup baby spinach",
"5 eggs (poached)",
"5 sliced whole wheat bread (toasted)"
] | [
"combine olive oil, onion, celery and chili in a large pot and sauté for 3-4 minutes over medium heat.",
"add the garlic, thyme, paprika and bay leaves and mix well.",
"increase the heat and add the cowpeas, water and stock granules. bring to a boil and then reduce heat to low for 15 minutes.",
"after 15 minutes, the cowpeas should be tender, add the tomato sauce and season well. simmer for 15 minutes further.",
"remove bay leaf and thyme sprig and add the spinach allowing it to wilt slightly.",
"serve over wholewheat toast with a poached egg."
] | [
"olive oil",
"onion",
"celery",
"red chili",
"thyme",
"garlic",
"paprika",
"bay leaf",
"cowpeas",
"water",
"vegetable stock granules",
"tomato pasta sauce",
"salt pepper",
"baby spinach",
"eggs",
"wheat bread"
] |
teriyaki chicken skillet casserole with broccoli | 6 | [
"2 tablespoons sesame oil",
"3 cups bite-size broccoli florets",
"1 cup diced red bell pepper",
"1 cup sliced spring onion",
"1/3 cup low-sodium teriyaki sauce",
"1/4 cup water",
"2 tablespoons cornstarch",
"2 cloves garlic, grated",
"3 cups sliced cooked chicken",
"3 cups cooked brown rice",
"toasted sesame seeds or toasted sliced almonds for garnish (optional)"
] | [
"preheat oven to 180°c.",
"heat oil in a large ovenproof skillet over medium heat. add broccoli, bell pepper and spring onions; cook, stirring, until softened, 3 to 5 minutes.",
"combine teriyaki sauce, water, cornstarch and garlic in a measuring cup. add to the pan along with chicken and rice. stir to combine well.",
"transfer to the oven and bake until the vegetables are tender and warmed through, about 15 minutes. serve sprinkled with sesame seeds (or almonds), if desired"
] | [
"sesame oil",
"broccoli florets",
"red bell pepper",
"spring onion",
"teriyaki sauce",
"water",
"cornstarch",
"garlic",
"chicken",
"brown rice",
"sesame seeds"
] |
green banana frikkadels | 4 | [
"4 green banana (boiled and mashed)",
"¼ cup mung beans (boiled and drained)",
"1 teaspoon green chili paste",
"1 teaspoon ground ginger and garlic",
"1 tablespoon coriander (chopped)",
"1 tablespoon mint (chopped)",
"salt and pepper to taste",
"¼ cup whole wheat flour",
"½ cup butter (to sauté)"
] | [
"combine all the ingredients in a bowl.",
"shape into balls and coat with flour .",
"heat butter in a large frying pan, and sauté banana frikkadels until golden brown.",
"alternative: baking: place the prepared frikkadels on an oven tray and lightly brush with olive oil. bake at 150°c for 15 minutes or until golden brown.v",
"alternative: air-frying: place the prepared frikkadels in the air-fryer and lightly brush with olive oil. air-fry at 160°c for 10-15 minutes or until golden brown."
] | [
"green banana",
"mung beans",
"green chili paste",
"ginger garlic",
"coriander",
"mint",
"salt pepper",
"wheat flour",
"butter"
] |
tandoori fish | 4 | [
"300 g salmon, herring or mackeral",
"8 cloves garlic",
"1 2cm piece ginger (grated)",
"1 tablespoon grated lime zest",
"1/2 teaspoon cumin powder",
"salt as required",
"3 tablespoons chickpea flour",
"2 handful coriander leaves",
"2 tablespoons lime juice",
"1 tablespoon red chilli powder",
"1/2 tablespoon garam masala",
"1 cup vegetable oil",
"120 g curd"
] | [
"wash and clean the fish. next, make a fine paste with half of the vegetable oil, garlic, coriander, ginger, red chilli powder, cumin powder, garam masala, lime juice and zest and salt.",
"heat the oil in a pan and add the chickpea flour, stir to make a paste and cook for about a minute till fragrant and lightly coloured.",
"heat the oil in a pan and add the chickpea flour, stir to make a paste and cook for about a minute till fragrant and lightly coloured.",
"gently rub the marinade over the fish pieces and marinate for an hour. preheat the oven to 200°c and spread out the marinated fish in a baking dish.",
"bake the tandoori fish for 10 – 15 minutes on the top rack, turning the fish pieces once. baste the fish pieces once or twice during cooking with butter. serve hot with chutney or sauce."
] | [
"salmon",
"garlic",
"ginger",
"lime zest",
"cumin powder",
"salt",
"chickpea flour",
"coriander leaves",
"lime juice",
"red chilli powder",
"garam masala",
"vegetable oil",
"curd"
] |
grilled vegetables oriental style | 4 | [
"2 carrots (roughly chopped)",
"2 parsnips (roughly chopped)",
"300g pumpkin (cubed)",
"2 potatoes (cubed)",
"2 zucchini (roughly sliced)",
"1 tablespoon oil",
"1 teaspoon sesame oil",
"1 teaspoon chilli flakes",
"½ teaspoon ground cumin",
"½ teaspoon ground coriander",
"2 teaspoons pumpkin seeds (roasted)"
] | [
"preheat the oven to 200°c and grease a large oven proof tray.",
"in a large bowl, mix all the ingredients together until well coated.",
"pour the vegetables into the greased tray and roast for 10-20 minutes.",
"remove and sprinkle toasted pumpkin seeds over the vegetables before serving."
] | [
"carrots",
"parsnips",
"pumpkin",
"potatoes",
"zucchini",
"oil",
"sesame oil",
"chilli flakes",
"cumin",
"coriander",
"pumpkin seeds"
] |
cinnamon roll overnight oats | 4 | [
"2 ½ cups rolled oats",
"2 ½ cups low fat milk",
"2 tablespoons light brown sugar",
"1 ½ teaspoons vanilla essence",
"1 ¼ teaspoons ground cinnamon",
"½ teaspoon salt"
] | [
"stir oats, milk, brown sugar, vanilla, cinnamon and salt together in a large bowl. divide among five jars.",
"screw on lids and refrigerate overnight or for up to 5 days."
] | [
"rolled oats",
"milk",
"brown sugar",
"vanilla essence",
"cinnamon",
"salt"
] |
apple crisp with cranberries | 8 | [
"8 cups diced or sliced apples & pears",
"1 cup dried cranberries",
"2 tablespoons corn flour",
"2 tablespoons lemon juice",
"1 cup rolled oats",
"1 cup chopped nuts, such as walnuts",
"½ cup wholewheat flour",
"¼ cup brown sugar",
"½ cup canola oil",
"¾ teaspoon ground cinnamon",
"½ teaspoon salt"
] | [
"preheat oven to 180°c. combine fresh and dried fruit with cornstarch and lemon juice in a large bowl. spread in a baking dish.",
"combine oats, nuts, flour, sugar, oil, cinnamon and salt in a medium bowl. sprinkle over the fruit.",
"bake until the fruit is tender and the topping is browned, 30 to 40 minutes. let cool for 20 minutes before serving."
] | [
"apples pears",
"cranberries",
"corn flour",
"lemon juice",
"rolled oats",
"nuts walnut",
"wheat flour",
"brown sugar",
"canola oil",
"cinnamon",
"salt"
] |
quinoa lasagna | 4 | [
"2 cups water",
"1 cup quinoa",
"2 tablespoons canola oil or olive oil",
"1 cup chopped onion",
"1 cup sliced mushrooms",
"2 cloves garlic, minced",
"2 cups tomato sauce or prepared pasta sauce",
"2 cups low-fat cottage cheese",
"1 large egg, beaten",
"¼ cup grated parmesan cheese",
"2 tablespoons minced fresh basil or 1/2 teaspoon dried",
"1 tablespoon dried oregano",
"2 cups sliced zucchini",
"2 cups packed fresh spinach, tough stems removed",
"1 ½ cups shredded mozzarella cheese"
] | [
"preheat oven to 180°c. coat a baking dish with cooking spray. combine water and quinoa in a medium saucepan. bring to a boil. reduce to a simmer, cover and cook for 15 minutes. fluff with a fork. evenly spread the quinoa in the prepared dish.",
"wipe out the saucepan, then add oil and heat over medium heat. add onion; cook, stirring frequently, until transparent and starting to brown, 5 to 6 minutes. add mushrooms; cook, stirring, until the mushrooms are softened and very little moisture is left in the pan, 3 to 4 minutes. add garlic and sauce. stir until hot. remove from heat.",
"combine cottage cheese and egg in a medium bowl; mix well. stir in parmesan, basil and oregano.",
"spread one-third of the sauce over the quinoa. make a layer of all the zucchini, then all the cottage cheese mixture, then half the remaining sauce, then all the spinach. finish with the remaining sauce and spread mozzarella on top.",
"bake the lasagna until it is hot and the cheese is melted, bubbling and slightly browned around the edges, 35 to 40 minutes. let stand for about 10 minutes before serving."
] | [
"water",
"quinoa",
"canola oil",
"onion",
"mushrooms",
"garlic",
"tomato sauce",
"cottage cheese",
"egg",
"parmesan cheese",
"basil",
"oregano",
"zucchini",
"spinach",
"mozzarella cheese"
] |
stuffed peppers | 2 | [
"1 cup brown rice",
"2 large red bell peppers",
"2 teaspoons olive oil",
"½ small onion, diced",
"1 small carrots, diced",
"½ cup sliced mushrooms",
"¼ cup cooked lentils",
"2 tablespoons sliced almonds",
"1 teaspoon black pepper",
"1 teaspoon salt",
"2 tablespoons crumbled feta cheese"
] | [
"cook rice according to packet instructions, drain and set aside. remove those tops from peppers and stand a greased baking dish. dice the trimmings and set aside.",
"heat oil in a non-stick pan add onion, carrots and mushrooms, fry until liquid evaporates. add pepper trimmings. season to taste. pan fry for 3minutes until pepper and carrot are cooked.",
"toss lentils and nuts. stuff the peppers and cover the baking dish with foil. cook for 30 minutes in the oven."
] | [
"brown rice",
"red bell peppers",
"olive oil",
"onion",
"carrots",
"mushrooms",
"lentils",
"almonds",
"black pepper",
"salt",
"feta cheese"
] |
turkey and parsnip curry | 3 | [
"2 tablespoons vegetable oil",
"2 onions, halved through the root and thinly sliced",
"500g parsnip, peeled and cut into chunks",
"5 tablespoons madras curry paste",
"400g can chopped tomatoes",
"500g boneless cooked turkey, cut into chunks",
"150g pot low-fat natural yogurt",
"cooked brown rice, to serve"
] | [
"heat the oil in a saucepan, add the onions and fry gently for 10 minutes until they are softened and lightly coloured. add the parsnips and stir well.",
"stir in the curry paste, then add the tomatoes with a little salt, and stir well. add 1½ canfuls of water and bring to the boil. reduce the heat, cover and simmer for 15-20 minutes, until the parsnips are just tender.",
"to finish, stir in the turkey chunks, cover the pan again and simmer for a further 5 minutes until the turkey is heated through. remove from the heat. lightly swirl in the yogurt and serve with brown rice."
] | [
"vegetable oil",
"onions",
"parsnip",
"curry paste",
"tomatoes",
"turkey",
"yogurt",
"brown rice"
] |
tuna and bean hot pot | 4 | [
"1 cup reduced-fat coconut milk",
"2 onions, coarsely chopped",
"3 carrots, halved and sliced",
"3 baby marrows, halved and sliced",
"4 teaspoons curry powder",
"4 teaspoons ground cumin",
"2 teaspoons paprika",
"300 g butternut, peeled and cubed",
"1½ cups boiling water",
"1 small red chilli, whole (optional)",
"1 x 410 g tin red kidney beans, drained",
"2 x 175 g tins tuna, with the liquid",
"½ teaspoon salt",
"lemon juice and black pepper to taste",
"2 teaspoons fresh coriander leaves, chopped"
] | [
"heat the oil in a large pot over a medium heat and fry onions, carrots and baby marrows for a few minutes.",
"add spices and butternut and fry until aromatic.",
"reduce the heat and stir in the tea or water with the chilli. simmer with the lid for 20 minutes or until the veggies are just cooked.",
"add beans, tuna with the liquid, coconut with the milk and salt. simmer for another 5 minutes or until heated through.",
"season with lemon juice and pepper. stir in chopped coriander."
] | [
"coconut milk",
"onions",
"carrots",
"baby marrows",
"curry powder",
"cumin",
"paprika",
"butternut",
"water",
"red chilli",
"tin red kidney beans",
"tuna",
"salt",
"lemon juice black pepper",
"coriander leaves"
] |
stir fried chicken | 3 | [
"1 tablespoon oil",
"350g chicken breasts(cubed)",
"2 spring onions (sliced)",
"¼ cup balsamic vinegar",
"2 teaspoons sweet chili sauce",
"2 teaspoons low sodium soy sauce",
"salt and pepper , to taste",
"½ cup basil leaves"
] | [
"in a saucepan, heat the oil. add in the chicken and stir fry till brown about 5 minutes.",
"add in the spring onion and cook for a further 2 minutes.",
"pour in the balsamic vinegar, sweet chili sauce and soy sauce. season well.",
"top with torn basil leaves and serve."
] | [
"oil",
"chicken breasts",
"spring onions",
"balsamic vinegar",
"sweet chili sauce",
"soy sauce",
"salt pepper",
"basil leaves"
] |
risgrøt rice pudding | 4 | [
"1 cup long-grain white rice",
"2 cups water",
"4 tablespoons sugar",
"1 teaspoon vanilla essence",
"1/2 teaspoon cardamom, ground",
"6 cups low fat milk",
"2-4 tablespoons butter",
"2 teaspoons ground cinnamon",
"berries (optional)"
] | [
"in a large pot over medium-high heat, bring the rice and water to a boil. lower heat to a heavy simmer and, stirring occasionally until water has absorbed. this step usually takes about 10 minutes.",
"add the sugar, vanilla bean seeds or extract, and ground cardamom. stir a few times to incorporate.",
"bring heat back up to medium. add milk 1/3 of a cup at a time. we recommend stirring constantly, which ensures you don't scorch the milk. it takes about 5 minutes for each cup of milk to thicken and about 45 minutes in total to get all of the milk incorporated into the porridge.",
"once all of the milk is incorporated and there is no longer any liquid in the pot, spoon the porridge into 2-4 bowls. sprinkle each serving with a 1/2 teaspoon of ground cinnamon and put a 1 tablespoon-sized dab of butter atop the cinnamon. serve with fresh, frozen or dried fruit."
] | [
"white rice",
"water",
"sugar",
"vanilla essence",
"cardamom",
"milk",
"butter",
"cinnamon",
"berries"
] |
chocolate and orange oats | 1 | [
"1 cup oats",
"180ml semi-skimmed milk",
"1 satsuma, zested",
"½ tablespoon golden syrup",
"10g piece dark chocolate"
] | [
"cook the oats to pack instructions. once cooked, stir through the satsuma zest and golden syrup until evenly combined. spoon into a bowl.",
"segment the satsuma and use to top the porridge. grate the chocolate directly over the bowl and allow it to melt into the warm porridge before serving."
] | [
"oats",
"milk",
"satsuma",
"golden syrup",
"dark chocolate"
] |
pomegranate tabouleh | 4 | [
"100g bulgur wheat",
"2 lemons, zested and juiced",
"3 tablespoons extra-virgin olive oil",
"150g roast chicken breast, shredded",
"2 tablespoons mint leaves",
"4 tablespoons flat-leaf parsley leaves",
"4 spring onions, thinly sliced",
"½ cucumber, seeded and diced",
"125g cherry tomatoes, halved",
"100g pomegranate seeds"
] | [
"put the bulgur wheat in a pan of cold water. bring to the boil and simmer for 8-10 mins, or until tender.",
"fluff up the softened bulgur wheat with a fork and add the lemon zest and juice, oil and a pinch of sea salt. toss with the remaining ingredients and divide between 2 plates to serve."
] | [
"bulgur wheat",
"lemons",
"extra-virgin olive oil",
"roast chicken breast",
"mint leaves",
"parsley leaves",
"spring onions",
"cucumber",
"cherry tomatoes",
"pomegranate seeds"
] |
coconut and cashew nut pilaf | 6 | [
"1 can (425g) reduced fat coconut milk",
"1½ cups water",
"1½ cups brown rice (rinsed)",
"¼ cup dates",
"1 cup roasted cashew nuts",
"1 tablespoon chopped coriander"
] | [
"in a medium sized pot, bring the coconut milk and water to the boil.",
"add the rice and cook for 10-20 minutes or until all liquid has been absorbed.",
"cut dates lengthwise and add to the rice with the cashew nuts.",
"garnish with chopped coriander."
] | [
"coconut milk",
"water",
"brown rice",
"dates",
"cashew nuts",
"coriander"
] |
mushroom and thyme risotto | 4 | [
"1 tablespoon olive oil",
"350g chestnut mushrooms, sliced",
"100g quinoa",
"1l vegetable stock",
"175g risotto rice",
"handful of thyme leaves",
"handful of grated parmesan or vegetarian alternative",
"50g bag rocket, to serve"
] | [
"heat the oil in a medium pan, sauté the mushrooms for 2-3 mins, then stir in the quinoa. keeping the vegetable stock warm in a separate pan on a low heat, add a ladle of the stock and stir until absorbed. stir in the rice and repeat again with the stock, until all the stock has been used up and the rice and quinoa are tender and cooked.",
"stir in the thyme leaves, then divide between four plates or bowls. serve topped with grated parmesan and rocket leaves."
] | [
"olive oil",
"chestnut mushrooms",
"quinoa",
"vegetable stock",
"risotto rice",
"thyme leaves",
"parmesan",
"rocket"
] |
beetroot burgers | 10 | [
"1 teaspoon cumin",
"3 large beetroots",
"1/2 teaspoon coriander",
"1 tablespoon canola oil",
"1/2 teaspoon dried thyme",
"4 cloves garlic, minced",
"1/4 cup barley flour",
"1 cup yellow onion, diced small",
"2 tablespoons cider vinegar",
"2 cups canned black beans, rinsed and drained",
"1/2 cup millet (cooked)",
"1 cup portabella mushrooms, diced",
"1 tablespoon smoked paprika",
"2 teaspoons brown mustard",
"10 small whole wheat hamburger buns"
] | [
"heat oven to 200°c. wrap the beets loosely in aluminum foil and roast until easily pierced with a fork, 50 to 60 minutes. set aside to cool.",
"heat oil in a skillet over medium-high heat. add the garlic and cook until it is fragrant, about 30 seconds. add onions and cook on medium heat for 10 to 12 minutes until dark and caramelized. pour in the cider vinegar and continue to simmer until the cider has evaporated and the pan is nearly dry again. remove from heat and set aside to cool.",
"split the beans in half, pulse half in a food processor. place the other half in a large bowl.",
"use the edge of a spoon or a paper towel to scrape the skins off the cooled roasted beets; the skins should slip off easily. grate the peeled beets on the largest holes of a box grater. transfer the beet gratings to a strainer set over the sink. press and squeeze the beet gratings to remove as much liquid as possible from the beets.",
"transfer the squeezed beets, cooked millet, mushrooms and sauteed onions to the bowl with the beans. sprinkle the smoked paprika, brown mustard, cumin, coriander and thyme over the top of the mixture. mix all the ingredients until combined. taste the mixture and add pepper, or any additional spices or flavorings to taste.",
"form patties and bake at 180°c for 15 minutes. serve burger on a whole-wheat bun."
] | [
"cumin",
"beetroots",
"coriander",
"canola oil",
"thyme",
"garlic",
"barley flour",
"yellow onion",
"cider vinegar",
"black beans",
"millet",
"portabella mushrooms",
"paprika",
"brown mustard",
"wheat hamburger buns"
] |
macaroni and cheese | 4 | [
"½ cup butter",
"¼ cup flour",
"2 ½ cups low fat milk",
"2 teaspoon dry mustard",
"1 egg (beaten)",
"2 cups mozzarella cheese",
"½ teaspoon salt",
"½ teaspoon pepper",
"4 cups wholewheat macaroni (cooked)"
] | [
"in a pot, melt the butter and whisk in the flour over medium heat. cook for 5 minutes until lightly golden.",
"gradually whisk in the milk until it forms a smooth sauce. mix in the mustard powder.",
"off heat, beat in the egg until the mixture becomes silky. whisk in the cheese and season well.",
"pour in the drained macaroni and fold in well.",
"decant into a greased baking pan and bake for 15 minutes at 180°c. remove and serve immediately."
] | [
"butter",
"flour",
"milk",
"mustard",
"egg",
"mozzarella cheese",
"salt",
"pepper",
"wheat macaroni"
] |
spicy beef kebabs | 16 | [
"juice of 2 yellow onions, blended and strained",
"2 tablespoons fresh lemon juice",
"2 cups fine-grind bulgur wheat",
"750g very lean ground (minced) beef",
"1/4 cup very finely chopped pine nuts",
"2 cloves garlic, minced",
"1/2 teaspoon salt",
"1 teaspoon ground cumin",
"1/2 teaspoon ground cinnamon",
"1/2 teaspoon ground cardamom",
"1/2 teaspoon freshly ground black pepper",
"for the sauce:",
"2 cups low fat yoghurt",
"1/4 cup tahini",
"2 tablespoons grated lemon zest",
"2 teaspoons dry mustard",
"2 tablespoons chopped fresh coriander"
] | [
"preheat oven to 200°c. to the onion juice, add the lemon juice and enough water to measure 1 1/2 cups liquid. in a large bowl, combine the onion juice mixture and the bulgur and soak for 10 minutes. add the beef, pine nuts, garlic, salt, cumin, cinnamon, cardamom and pepper to the bulgur and stir to mix well.",
"using a little less than 1/3 cup for each kebab, form the beef mixture into 16 sausage links, thread onto the skewers. if the mixture is too crumbly, add water 1 tablespoon at a time, just until it holds together. cover the prepared skewers and refrigerate until ready to cook.",
"place in the oven for 20-30 minutes. in a small bowl, whisk together the yogurt, tahini, lemon zest and mustard. cover and refrigerate.",
"place the kebabs on the grill rack or broiler pan. grill or broil the kebabs, turning as needed, until evenly browned, about 8 minutes. drizzle with the yogurt sauce and garnish with the coriander."
] | [
"juice yellow onions",
"lemon juice",
"bulgur wheat",
"beef",
"pine nuts",
"garlic",
"salt",
"cumin",
"cinnamon",
"cardamom",
"black pepper",
"sauce",
"yoghurt",
"tahini",
"lemon zest",
"mustard",
"coriander"
] |
apple and walnut salad | 6 | [
"2 granny smith apples (peeled and cored)",
"2 cups baby spinach",
"3 endives (sliced)",
"¼ cup walnuts (toasted and chopped)",
"3 tablespoons blue cheese",
"2 tablespoons red wine vinegar",
"1 tablespoon lemon juice",
"1 teaspoon dijon mustard",
"½ teaspoon honey",
"¼ cup olive oil",
"½ teaspoon salt",
"¼ teaspoon black pepper",
"2 tablespoons chives (minced)"
] | [
"in a large bowl, toss the apples, spinach, endive, walnuts, and blue cheese to combine.",
"in a small bowl, whisk together the vinegar, lemon juice, mustard, and honey.",
"add the oil in a thin stream, whisking to emulsify. season with salt and pepper.",
"pour the dressing on the salad and toss gently.",
"place the salad in a serving bowl and sprinkle with the chives."
] | [
"granny smith apples",
"baby spinach",
"endives",
"walnuts",
"blue cheese",
"red wine vinegar",
"lemon juice",
"dijon mustard",
"honey",
"olive oil",
"salt",
"black pepper",
"chives"
] |
peanut butter bars | 4 | [
"2 cups rolled oats",
"1 cup natural peanut butter",
"½ cup honey",
"¼ cup sunflower seeds",
"¼ cup pumpkin seeds",
"¼ cup dark chocolate chips",
"¼ cup unsweetened shredded coconut",
"3 tablespoons dark chocolate chips (melted)"
] | [
"combine all ingredients in a medium bowl; stir well.",
"press into a greased tin and refrigerate for 1 hour.",
"slice and serve."
] | [
"rolled oats",
"peanut butter",
"honey",
"sunflower seeds",
"pumpkin seeds",
"dark chocolate chips",
"coconut",
"dark chocolate chips"
] |
open lasagna with mushrooms | 4 | [
"for the lasagna:",
"6 lasagna sheets",
"1 pinch each of sea salt flakes and freshly ground pepper",
"1 tablespoon olive oil",
"3 cups kale, tough stalks removed and roughly chopped",
"½ cup ricotta cheese",
"for the topping",
"2 tablespoons toasted hazelnuts or toasted pine nuts",
"drizzle of truffle oil",
"1 thyme sprig, leaves picked"
] | [
"bring water to the boil in a large wide pan. add the lasagne sheets and simmer for 12 minutes or until soft and just cooked in the middle. drain and refresh in cold water, then place on paper towels to drain.",
"heat the olive oil in a small frying pan, add in the mushrooms and fry for a few minutes until softened. add the kale and sauté for a minute or so until wilted. season well. set aside.",
"place the lasagne sheets on top of each other then cut in half across the middle. take two of the half sheets and spread the ricotta on top of each sheet. place onto two plates. build by layering mushrooms and kale, followed by another lasagne sheet with ricotta.repeat to make three layers.",
"top with toasted hazelnuts fresh thyme and a sprinkle of salt."
] | [
"lasagna",
"lasagna",
"sea salt flakes pepper",
"olive oil",
"kale",
"ricotta cheese",
"hazelnut",
"driz truffle oil",
"thyme spri"
] |
chicken parm | 2 | [
"4 chicken breasts",
"2 egg whites",
"1 cup breadcrumbs",
"1/2 cup grated parmesan cheese",
"2 teaspoons dry basil",
"2 teaspoons dry oregano",
"1 teaspoon garlic powder",
"1 teaspoon onion powder",
"2 cups tomato sauce",
"1/2 cup mozzarella cheese, grated"
] | [
"heat the oven to 180°c. coat a baking sheet with cooking spray.",
"pound out each chicken breast to ½ cm thickness. set aside. place the egg whites in a medium bowl. in another medium bowl, combine the breadcrumbs, parmesan, basil, oregano, garlic powder and onion powder. dip each chicken breast into the egg whites, then dredge in the breadcrumb mixture. lay fillets on the baking sheet.",
"bake for 15 to 20 minutes or until chicken is golden brown. top chicken with tomato sauce and mozzarella cheese. serve."
] | [
"chicken breasts",
"egg whites",
"breadcrumbs",
"parmesan cheese",
"basil",
"oregano",
"garlic powder",
"onion powder",
"tomato sauce",
"mozzarella cheese"
] |
coriander chicken pilaf | 12 | [
"2 tablespoons olive oil",
"2 garlic cloves",
"5cm piece ginger, peeled",
"1 red chilli, deseeded",
"20g fresh coriander, roughly chopped",
"365g pack mini chicken fillets, chopped into chunks",
"1 onion, finely chopped",
"1½ teaspoons ground coriander",
"1½ teaspoons ground cumin",
"300g long-grain brown rice",
"3 cups vegetable stock",
"150g curly kale, sliced",
"2 tablespoon toasted flaked almonds (optional)",
"1 lime, cut into wedges (optional)"
] | [
"blitz 1 tbsp oil, the garlic, ginger, chilli and three-quarters of the fresh coriander in a food processor. slash the chicken pieces, then rub in the paste.",
"place a large, deep, lidded nonstick frying pan over a medium-high heat and fry the chicken for 1 min each side until lightly golden. remove from the pan; set aside. wipe out the pan and add 1 tbsp oil. fry the onion over a medium heat for 5 mins until starting to colour. sprinkle over the ground spices, add the rice and stir to coat.",
"pour over the stock, stir through the kale and return the chicken to the pan. cover and simmer for 25 mins until the chicken is tender and the rice is fluffy.",
"scatter with the remaining coriander and the flaked almonds. serve with the lime wedges, if using."
] | [
"olive oil",
"garlic",
"ginger",
"red chilli",
"coriander",
"mini chicken fillets",
"onion",
"coriander",
"cumin",
"brown rice",
"vegetable stock",
"curly kale",
"ed almonds",
"lime"
] |
crispy jackfruit pancake | 4 | [
"2 cans green jackfruit in brine, drained and rinsed",
"2 tablespoons vegetable oil",
"3 garlic cloves, crushed",
"1 teaspoon fresh ginger (grated)",
"1 teaspoon five-spice powder",
"1 teaspoon whole sichuan peppercorns, crushed",
"½ teaspoon ground cinnamon",
"3 tablespoons hoisin sauce",
"1 tablespoon low-sodium soy sauce or tamari",
"1 teaspoon toasted sesame oil",
"1 teaspoon rice vinegar",
"to serve:",
"16 chinese pancakes",
"½ cucumber, cut into thin matchsticks",
"3 tablespoons chopped spring onions",
"1 teaspoon sichuan or chinese plum sauce, or hoisin sauce"
] | [
"preheat the oven to 200°c. line a baking tray (cookie sheet) with baking parchment.",
"squeeze any excess liquid out of the jackfruit pieces and pat dry with paper towels.",
"heat the oil in a large frying pan (skillet) set over a medium heat. cook the garlic and ginger for 2–3 minutes without browning. add the five-spice powder, sichuan peppercorns and cinnamon and cook for 1 minute.",
"stir in the jackfruit pieces, hoisin sauce, soy sauce or tamari, sesame oil and vinegar. reduce the heat and cook gently for 10 minutes. break the jackfruit up into smaller pieces or shred roughly with two forks.",
"spread the jackfruit out in a single layer on the lined baking tray, spooning any leftover sauce from the pan over the top. cook in the oven for 20 minutes, or until browned and starting to crisp.",
"lightly steam the pancakes over a pot of boiling water.",
"to serve, spread the plum or hoisin sauce over the pancakes, sprinkle with cucumber and spring onions, then top with jackfruit and roll up."
] | [
"green jackfruit",
"vegetable oil",
"garlic",
"ginger",
"five-spice powder",
"sichuan peppercorns",
"cinnamon",
"hoisin sauce",
"soy sauce",
"sesame oil",
"rice vinegar",
"chinese pancakes",
"cucumber",
"spring onions",
"sich"
] |
spinach and chickpea curry | 4 | [
"1 tablespoon oil",
"1/2 onion (diced)",
"2 cloves garlic (minced)",
"1 tablespoon smoked paprika",
"200g baby spinach (finely chopped) (about 5 cups)",
"1 can chickpeas (rinsed and drained)",
"salt, to taste"
] | [
"heat oil in a pan, saute onions until translucent",
"add garlic and paprika and stir to combine",
"cook for 1 minute more, stirring occasionally",
"add spinach and cook until wilted",
"add chickpeas and season",
"allow to cook on low heat for a further 5 minutes"
] | [
"oil",
"onion",
"garlic",
"paprika",
"baby spinach",
"chickpeas",
"salt"
] |
firecracker salmon with pineapple salsa | 4 | [
"3 tablespoons sriracha sauce",
"3 limes, 1 zested, 2 juiced",
"1 tablespoon honey",
"25g fresh ginger, peeled and roughly chopped",
"2 garlic cloves, halved",
"4 x 170g boneless salmon fillets",
"1 tablespoon olive oil",
"for the salsa:",
"100g vine tomatoes, diced",
"200g fresh or tinned pineapple, diced",
"1 red pepper, deseeded and finely diced",
"½ small red onion, finely chopped",
"2 teaspoons olive oil",
"20g fresh coriander, stalks finely chopped and leaves roughly chopped"
] | [
"blitz together the sriracha, lime zest and 2 tbsp juice, honey, ginger and garlic in a blender until smooth. set aside 2 tbsp for the salsa and pour the rest into a non-metallic dish that will fit the salmon fairly snugly. add the salmon, flesh-side down, then transfer to the fridge for 1 hr to marinate.",
"meanwhile, for the salsa, put the diced tomatoes in a sieve over a bowl to drain for 10 mins. add to a clean bowl with the pineapple, pepper and onion. add the remaining 1 tbsp lime juice, 2 tsp oil and the reserved marinade; toss to coat, then leave to marinate at room temperature for up to 1 hr, or in the fridge for 2-3 hrs.",
"to cook the salmon: preheat the oven to 200°c , place on a tray with greaseproof paper and then bake for 10 minutes. once cooked, remove and set aside.",
"stir the chopped coriander stalks through the salsa, then serve over and alongside the salmon, scattered with the coriander leaves."
] | [
"sriracha sauce",
"limes",
"honey",
"ginger",
"garlic",
"salmon fillets",
"olive oil",
"salsa",
"vine tomatoes",
"pineapple",
"red pepper",
"red onion",
"olive oil",
"coriander"
] |
egg-fried cauliflower rice | 4 | [
"1 cauliflower, separated into florets, leaves discarded",
"2 teaspoons sunflower oil",
"220g pack stir-fry vegetable medley, spring onions and chilli finely sliced, the rest chopped",
"2 teaspoons ginger and garlic paste",
"2 carrots, peeled and chopped",
"150g frozen peas",
"200g frozen cooked and peeled prawns, defrosted",
"3 eggs",
"3 teaspoons toasted sesame oil",
"2 tablespoons sodium reduced soy sauce, plus extra to serve (optional)",
"1 tablespoon chilli sauce (optional)",
"2 teaspoon sesame seeds (optional)"
] | [
"to make the cauliflower 'rice', pulse the florets a few times in a food processor or grate coarsely.",
"heat the oil in a wok or sauté pan. stir-fry half the sliced spring onions and chilli with the ginger and garlic paste for 1 min.",
"add the rest of the vegetables from the stir-fry pack, and the carrots and peas. stir-fry for 3-4 mins, until just tender. add the prawns and heat through for 2 min. stir in the cauliflower rice and stir-fry for 1 min.",
"whisk together the eggs and 1 tsp sesame oil, then season. make 2 spaces in the veg and pour in the egg. let it set, then mix through with a flat spatula.",
"toss the cooked veg and prawns with 2 tbsp soy sauce. serve in bowls, drizzled with the remaining sesame oil. top with the reserved spring onions and the chilli sauce, sesame seeds and extra soy sauce, if using."
] | [
"cauliflower",
"sunflower oil",
"vegetable medley spring onions",
"ginger garlic paste",
"carrots",
"peas",
"prawns",
"eggs",
"sesame oil",
"soy sauce extra",
"chilli sauce",
"sesame seeds"
] |
baked pepper and butter bean pasta | 4 | [
"3 mixed peppers, deseeded and sliced",
"2 onions, finely sliced",
"2 garlic cloves, sliced",
"2 tablespoons olive oil",
"1 x 400g tin chopped tomatoes",
"2 teaspoons smoked paprika",
"1 x 400g tin butter beans, rinsed and drained",
"2 cups vegetable stock",
"350g whole wheat penne",
"1 tablespoon red wine vinegar",
"150g baby spinach",
"15g fresh basil, leaves picked and chopped"
] | [
"preheat the oven to 200°c. tip the peppers, onions and garlic into a large roasting dish and drizzle over the oil. season and toss together. roast for 20 mins or until the peppers are tender.",
"stir in all the remaining ingredients, apart from the spinach and basil. mix until the pasta is submerged in the sauce.",
"cover with foil, return to the oven and cook for 20-25 mins until the pasta is tender and the sauce has thickened to coat the pasta. add the spinach, stir to wilt and coat in the sauce, then scatter with the basil to serve."
] | [
"mixed peppers",
"onions",
"garlic",
"olive oil",
"tomatoes",
"paprika",
"tin butter beans",
"vegetable stock",
"wheat penne",
"red wine vinegar",
"baby spinach",
"basil"
] |
lentil and quinoa salad | 4 | [
"1 can lentils",
"2 cups cooked quinoa, cooled",
"1 medium tomato, diced in cubes",
"½ cucumber, diced",
"1 cup (200g) cooked broccoli, chopped in smaller pieces",
"1 large carrot, diced",
"salt to taste"
] | [
"mix the above ingredients together.",
"season with salt and black pepper to taste.",
"serve cold."
] | [
"lentils",
"quinoa",
"tomato",
"cucumber",
"broccoli",
"carrot",
"salt"
] |
halibut en papilote with roasted tomato artichoke ragout | 4 | [
"1 tablespoon canola oil",
"1 small yellow onion, finely diced",
"2 sprigs fresh thyme",
"2 cloves garlic, minced",
"1/2 cup dry white wine",
"1 tin crushed tomatoes",
"1 tin (227ml) artichokes, coarsely chopped",
"4 halibut fillets (125 g each)",
"1/2 teaspoon fresh ground black pepper",
"garnish",
"1 lemon, cut into quarters",
"2 tablespoons chopped parsley"
] | [
"in large skillet, heat canola oil to medium heat. sauté onions with fresh thyme until soft and translucent, about 3 minutes. add garlic; cook 1 more minute.",
"pour in white wine, bring to a boil and cook until almost evaporated. add tomatoes and simmer for 20 minutes. stir in artichokes. remove skillet from heat, remove thyme sprigs and let cool.",
"preheat oven to 200°c. cut four large rectangles of parchment paper (30x40cm each)",
"divide tomato-artichoke ragout among parchment paper pieces. season each halibut fillet on both sides with pepper and place on top of ragout.",
"put a few drops of canola oil on top half of each parchment piece and rub it around so fish doesn't stick to it. fold parchment over fish like book. start sealing at edge of fold. working in 5 cm sections, fold about 1/2 cm of open edges over and crease tightly. fold again. continue working around open edges of parchment, overlapping folded sections slightly. finish with double fold at end of packet. make sure folds are creased tightly so they don't open. repeat to make three more packets.",
"place packets on large baking sheet.",
"bake in preheated oven for 10 to 12 minutes or until fish is opaque.",
"tear an \"x\" in top of packet and sprinkle with chopped parsley and lemon juice from 1/4 lemon. serve immediately."
] | [
"canola oil",
"yellow onion",
"thyme",
"garlic",
"white wine",
"tomatoes",
"artichokes",
"halibut fillets",
"black pepper",
"garnish",
"lemon",
"parsley"
] |
miso mushroom pasta | 2 | [
"1 tablespoon olive oil",
"400g mushrooms, sliced",
"2 large garlic cloves, finely chopped",
"large pinch of crushed chillies, to taste",
"1 tablespoon white miso paste",
"150g whole wheat spaghetti",
"100g curly kale, thick stalks removed",
"20g blanched hazelnuts",
"100g bunch spring onions, trimmed and sliced",
"30g pack fresh flat-leaf parsley, roughly chopped",
"¼ lemon, juiced",
"10g grated pecorino, to serve (optional)"
] | [
"heat half the oil in a large, nonstick pan over a high heat. fry half the mushrooms for 5-6 mins until golden, then put on a plate. repeat with the remaining oil and mushrooms; return all the mushrooms to the pan. reduce the heat to low and add the garlic, chillies, miso paste and a splash of water; cook for 2-3 mins until fragrant.",
"meanwhile, cook the spaghetti to pack instructions, adding the kale for the last 5 mins. drain, reserving a mugful of pasta water.",
"toast the hazelnuts in a dry frying pan over a low heat, shaking occasionally, until golden. leave to cool slightly, then roughly chop.",
"add the spring onions to the mushroom pan and cook for 1 min. add some pasta water, stirring, to make a glossy sauce, then add the drained pasta, kale and most of the chopped parsley. add the lemon juice and season to taste. divide between bowls, scatter with the chopped nuts, remaining parsley and grated pecorino, if using."
] | [
"olive oil",
"mushrooms",
"garlic",
"chillies",
"white miso paste",
"wheat spaghetti",
"curly kale",
"hazelnuts",
"spring onions",
"leaf parsley",
"lemon",
"pecorino"
] |
slow cooker braised beef with turnips | 8 | [
"1 tablespoon salt",
"2 teaspoons ground cinnamon",
"½ teaspoon ground allspice",
"½ teaspoon ground pepper",
"¼ teaspoon ground cloves",
"1 ½ kg beef chuck roast, trimmed",
"2 tablespoons extra-virgin olive oil",
"1 medium onion, chopped",
"3 cloves garlic, sliced",
"1 cup red wine",
"1 medium onion, chopped",
"3 cloves garlic, sliced",
"1 cup red wine",
"1 can whole tomatoes",
"5 medium carrots, roughly chopped",
"2 medium turnips, peeled and cut into cubes",
"chopped fresh basil for garnish"
] | [
"combine salt, cinnamon, allspice, pepper and cloves in a small bowl. rub the mixture all over beef.",
"heat oil in a large skillet over medium heat. add the beef and cook until browned, 4 to 5 minutes per side. transfer to a 5- to 6-quart slow cooker.",
"add onion and garlic to the pan. cook, stirring, for 2 minutes. add wine and tomatoes (with their juice); bring to a boil, scraping up any browned bits and breaking up the tomatoes. add the mixture to the slow cooker along with carrots and turnips.",
"cover and cook for an hour.",
"remove the beef from the slow cooker and slice. serve the beef with the sauce and vegetables, garnished with basil, if desired."
] | [
"salt",
"cinnamon",
"allspice",
"pepper",
"cloves",
"beef chuck roast",
"extra-virgin olive oil",
"onion",
"garlic",
"red wine",
"onion",
"garlic",
"red wine",
"tomatoes",
"carrots",
"turnips",
"basil"
] |
moroccan tomato, lentil & beef soup | 4 | [
"2 tablespoons extra-virgin olive oil",
"450g beef stew meat, cut into bite-size pieces",
"1 medium onion, diced",
"2 stalks celery, chopped",
"3/4 cup minced fresh cilantro, divided, plus more for garnish",
"3/4 cup minced fresh parsley, divided",
"8 cups water",
"1 can crushed tomatoes",
"1 cup dry brown or green lentils, rinsed",
"1 cup no-salt-added canned chickpeas, rinsed",
"1 tablespoon ground pepper",
"2 teaspoons ground ginger",
"1 1/2 teaspoons salt",
"1/2 teaspoon ground turmeric",
"1/2 teaspoon ground cinnamon",
"1 cup broken vermicelli"
] | [
"heat oil in a large pot over medium heat. add beef, onion, celery and ¼ cup each cilantro and parsley. cook, stirring occasionally, until the beef is browned and the onion and celery are softened, about 10 minutes.",
"add water, tomatoes and their juice, lentils, chickpeas, pepper, ginger, salt, turmeric and cinnamon to the pot. bring to a boil over high heat, then reduce heat to a simmer. cook, covered and stirring once or twice, until the beef and lentils are tender, about 45 minutes.",
"stir the soup well; add noodles. cook over medium-high heat, stirring occasionally, until the noodles are tender, 5 to 7 minutes. stir in the remaining ½ cup of cilantro and parsley. serve garnished with more cilantro, if desired."
] | [
"extra-virgin olive oil",
"beef stew meat",
"onion",
"celery",
"cilantro",
"parsley",
"water",
"tomatoes",
"brown",
"chickpeas",
"pepper",
"ginger",
"salt",
"turmeric",
"cinnamon",
"vermicelli"
] |
black bean and corn relish | 3 | [
"1 can black beans, rinsed and drained",
"1 cup frozen corn kernels, thawed to room temperature",
"4 tomatoes, seeded and diced (about 3 cups)",
"2 garlic cloves, chopped",
"1/2 medium red onion, diced",
"1/2 cup chopped parsley",
"1 green, yellow or red bell pepper, seeded and diced",
"2 teaspoons sugar"
] | [
"in a large bowl, combine all of the ingredients.",
"toss gently to mix.",
"cover and refrigerate for at least 30 minutes to allow the flavours to blend."
] | [
"black beans",
"corn kernels",
"tomatoes",
"garlic",
"red onion",
"parsley",
"green yellow",
"sugar"
] |
crispy mushroom patties with lemon dip | 4 | [
"1 cup maitake or oyster mushrooms (trimmed and cubed)",
"1 cup white button mushrooms (trimmed and cubed)",
"3 spring onions (cut into fine rings)",
"2 garlic cloves(minced)",
"1 tablespoons oil",
"1 egg",
"¼ cup breadcrumbs",
"black pepper",
"1 tablespoon vegetable stock granules",
"1 tablespoon oil",
"1 cup low fat yoghurt",
"a splash of lemon juice",
"¼ cup watercress"
] | [
"heat the oil and add the mushrooms and spring onions. add the garlic and cook till all the liquid has evaporated. remove and set aside.",
"place the mushrooms in a bowl, add egg, breadcrumbs and the stock granules. season with black pepper.",
"combine well and shape into patties.",
"heat oil in a pan, fry the patties over medium heat for 5 minutes.",
"remove and drain the excess oil with a paper towel.",
"for the dip: mix yoghurt with lemon juice.",
"serve the patties with the dip and fresh watercress."
] | [
"maitake",
"white button mushrooms",
"spring onions",
"garlic",
"oil",
"egg",
"breadcrumbs",
"black pepper",
"vegetable stock granules",
"oil",
"yoghurt",
"lemon juice",
"watercress"
] |
folded flatbread | 2 | [
"1 tablespoon feta cheese",
"1 slice of smoked ham",
"4 fresh chives",
"50 g ripe cherry tomatoes",
"4 tablespoons whole wheat flour",
"1 teaspoon baking powder",
"1 tablespoon low fat yoghurt",
"1 tablespoon olive oil"
] | [
"prepare the filling, grate the cheese, slice the ham, chives and cherry tomatoes.",
"flatbread: mix together the flour, baking powder and yoghurt. knead well to form a soft dough. roll out into circles around ½ cm thickness. in a non-stick pan, add some of the olive oil, and toast the bread slightly on each side.",
"remove and add the fillings, garnish and serve."
] | [
"feta cheese",
"ham",
"chives",
"cherry tomatoes",
"wheat flour",
"baking powder",
"yoghurt",
"olive oil"
] |
cauliflower steaks piccata | 4 | [
"2 small heads cauliflower",
"1/2 teaspoon ground pepper plus more to taste",
"1/4 teaspoon salt plus 1/8 teaspoon, divided",
"2 tablespoons whole wheat flour, divided",
"2 tablespoons canola oil plus 1 teaspoon, divided",
"3 cups low-sodium vegetable stock, divided",
"1 small onion minced",
"1/4 cup dry white wine",
"zest of 1 lemon",
"1 tablespoon lemon juice",
"2 tablespoons rinsed capers",
"1 tablespoon unsalted butter",
"2 tablespoons chopped parsley, for garnish (optional)"
] | [
"preheat oven to 180°c.",
"trim leaves from cauliflower heads. leaving the cores intact, cut down through the core to get 2 “steaks” from each head. sprinkle the steaks with pepper and 1/4 teaspoon salt. lightly dust the cut sides with 1 tablespoon flour.",
"heat a large pan over medium heat. swirl in 1 tablespoon oil and add 2 cauliflower steaks. cook, flipping once, until nicely browned, about 2 minutes per side. transfer to a baking dish. repeat with 1 tablespoon oil and the remaining 2 steaks. pour 2 cups broth into the baking dish; cover tightly with foil. bake, flipping the steaks once, until the core of the cauliflower is tender, about 45 minutes.",
"about 10 minutes before the cauliflower is done, add the remaining 1 teaspoon oil and shallot to the skillet. cook over medium heat, stirring, until the shallot is lightly browned and tender, about 1 minute. add wine; cook, scraping up the browned bits, until the wine has almost completely evaporated, about 1 minute.",
"whisk the remaining 1 tablespoon flour and 1 cupstocktogether in a measuring cup or small bowl. add to the pan; cook, stirring, until thickened and reduced by half, about 4 minutes. add lemon zest, lemon juice, capers and the remaining ⅛ teaspoon salt; simmer for 1 minute. remove from heat and swirl in butter. season with more pepper, if desired. cover and keep warm."
] | [
"cauliflower",
"pepper",
"salt",
"wheat flour",
"canola oil",
"vegetable stock",
"onion",
"white wine",
"zest lemon",
"lemon juice",
"capers",
"ted butter",
"parsley"
] |
strawberry ice cream | 4 | [
"2 cups frozen strawberries",
"2 medium frozen bananas",
"1 tablespoon fresh lemon juice",
"¼ cup reduced fat coconut milk",
"1 cup shredded toasted coconut"
] | [
"place the strawberries, banana’s and lemon juice in a food processor. blend well, adding coconut milk slowly to achieve the required consistency.",
"pour into a container and add the coconut. freeze overnight and serve the next day."
] | [
"strawberries",
"bananas",
"lemon juice",
"coconut milk",
"coconut"
] |
veggie parmesan quinotto | 4 | [
"1 onion (finely chopped)",
"2 tablespoons olive oil",
"1 stock cube",
"2 cups water",
"1 ½ cups quinoa",
"4 cups pak-choi (chinese cabbage) (washed and cut into cubes)",
"1 cup beetroot (cooked)",
"3 tablespoons grated parmesan"
] | [
"in a pan, fry the onion in 1 tablespoon of olive oil.",
"mix the stock cube with the water in a jug.",
"add the quinoa to the onions and add the stock. cook over medium heat for 20 minutes, stirring occasionally and adding water when necessary.",
"in a separate pan, heat the remaining olive oil. add the pak-choi and sauté for 5 minutes. add the beetroot and heat through. remove and set aside.",
"mix 2 tablespoons of parmesan with the quinotto. fold in the vegetables and top with the remainder parmesan before serving."
] | [
"onion",
"olive oil",
"stock cube",
"water",
"quinoa",
"pak-choi",
"beetroot",
"parmesan"
] |
artichoke and mushroom lasagne | 4 | [
"2 tablespoons butter",
"1 bunch spring onions",
"2 cups mushrooms (sliced)",
"2 cloves garlic, crushed and peeled",
"2 cans artichoke hearts (drained and rinsed)",
"1 ½ cups baby spinach",
"½ can diced tomatoes",
"8 whole wheat lasagna sheets (cooked and drained)",
"bechamel sauce:",
"2 teaspoons butter",
"2 teaspoons cake flour",
"1 ¼ cups low fat milk(warmed)",
"salt and black pepper, to taste",
"3 cups mozzarella cheese, grated"
] | [
"preheat oven to 180°c.",
"in a large frying pan, heat butter and sauté the spring onions, mushrooms and garlic until the mushrooms are cooked well.",
"stir in the artichokes and cook for 5 minutes.",
"add the spinach and diced tomatoes. cook well.",
"for the béchamel sauce: melt the butter and mix in the flour. slowly pour in the milk whilst whisking well. keep stirring until the sauce thickens. set aside.",
"layer the mixture and then place a lasagna sheet on top. top that sheet with béchamel sauce. repeat until the ingredients are finished.",
"top with mozzarella cheese and bake for 10-15 minutes or until the top is golden brown and bubbly. serve immediately."
] | [
"butter",
"spring onions",
"mushrooms",
"garlic",
"artichoke hearts",
"baby spinach",
"tomatoes",
"wheat lasagna",
"bechamel sauce",
"butter",
"cake flour",
"milk",
"salt black pepper",
"mozzarella cheese"
] |
eggs in purgatory | 4 | [
"2 tablespoons extra-virgin olive oil",
"2 cloves garlic, thinly sliced",
"2 drained anchovy fillets, minced",
"1/2 teaspoon crushed red pepper",
"2 cans crushed tomatoes",
"1/8 teaspoon salt",
"2 cups packed baby spinach",
"4 large eggs",
"2 tablespoons grated parmesan cheese",
"1 tablespoon chopped fresh basil",
"4 slices crusty whole-wheat bread, toasted"
] | [
"heat oil in a large skillet over medium heat. add garlic, anchovies and crushed red pepper; cook, stirring often, until the garlic is fragrant and lightly browned, about 1 minute.",
"add tomatoes and salt; bring to a simmer over medium heat. reduce heat to medium-low; cook, stirring occasionally, until slightly thickened, 10 to 12 minutes. stir in spinach; cook until wilted, about 1 minute.",
"using the back of a spoon, make 4 wells in the tomato mixture; crack an egg into each well. cover and cook over medium heat, undisturbed, until the egg whites are cooked through, and the yolks are still runny, 2 to 3 minutes. remove from heat; sprinkle with cheese and basil. serve with toast."
] | [
"extra-virgin olive oil",
"garlic",
"anchovy fillets",
"red pepper",
"tomatoes",
"salt",
"baby spinach",
"eggs",
"parmesan cheese",
"basil",
"wheat bread"
] |
mushroom and lentil burgers | 4 | [
"1 x 410g tin lentils, drained and rinsed",
"1 tablespoon olive oil",
"1 onion, finely chopped",
"2 garlic cloves, crushed",
"3 small baby marrows, grated",
"125g mushrooms, finely sliced",
"zest of 1 lemon",
"salt and freshly ground pepper",
"2 slices brown bread, crumbled into breadcrumbs",
"1 tablespoon olive oil for frying",
"1 egg",
"lettuce, for serving",
"guacamole, for serving"
] | [
"place the lentils into a glass bowl and mash. set aside.",
"heat a little olive oil and gently cook onions and garlic for a couple of minutes or until soft and translucent.",
"add the baby marrow and mushrooms and fry until any liquid has cooked away.",
"season with lemon zest and salt and pepper.",
"remove from heat and allow to cool.",
"add the cooled baby marrow mix to the lentils, together with the breadcrumbs and egg, and mix well.",
"shape into 4 equal sized patties and place in fridge for 30 mins to firm up.",
"heat a little more olive oil and fry burgers for about 5 mins on each side until golden brown.",
"serve on lettuce leaves with roasted sweet potato wedges and guacamole."
] | [
"tin lentils",
"olive oil",
"onion",
"garlic",
"baby marrows",
"mushrooms",
"zest lemon",
"salt pepper",
"brown bread",
"olive oil",
"egg",
"lettuce",
"guacamole"
] |
goats and beetroot filo parcels | 4 | [
"120g spinach",
"300g pack steamed beetroot",
"80g soft goat’s cheese",
"4 filo pastry sheets",
"1 egg yolk, beaten",
"200g low-fat greek-style yoghurt, to serve (optional)"
] | [
"preheat the oven to 180°c and line a baking sheet with nonstick baking paper. add the spinach in a saucepan with 1 tbsp water and cook over a high heat for 1-2 mins, stirring, until wilted. transfer to a colander and use the back of a spoon to press out any excess moisture.",
"put the spinach, beetroot and cheese in a food processor, season; blitz to a coarse paste.",
"lay a sheet of pastry on a chopping board and cut in half to make 2 squares. lay 1 of the squares in front of you at an angle, like a diamond. place one-eighth of the filling in a horizontal line about 5cm below the centre of the pastry. fold in the sides so they just cover the filling, then brush the top of the pastry with the beaten egg. roll the bottom up tightly over the filling and continue to roll into a cigar shape. place on the baking sheet and brush with egg. repeat to make 8 parcels. bake for 20 mins until golden."
] | [
"spinach",
"beetroot",
"soft goat’s cheese",
"filo pastry",
"egg yolk",
"greek yoghurt"
] |
creamy mushroom & leek stroganoff | 4 | [
"1 clove of garlic",
"1 leek",
"2 cups mushrooms",
"1 tablespoon olive oil",
"1 tablespoon stock powder",
"½ cup water",
"1 cup brown rice",
"2 cups cauliflower",
"½ cup reduced fat cream",
"1 pinch of salt",
"1 pinch of black pepper",
"1 tablespoon ricotta",
"2 tablespoons fresh parsley",
"2 tablespoons flaked almonds"
] | [
"slice the garlic, leek and mushrooms.",
"heat half of the olive oil in a frying pan over a medium heat and add the garlic and leek. cook for 5 minutes then add the mushrooms. add stock powder and water to the pan; cook for a further 5 minutes.",
"meanwhile cook the rice for 20 minutes or until tender.",
"grate the cauliflower for the cauliflower rice and cook in the remaining olive oil in a frying pan over a medium heat. add the cream to the vegetables and slowly warm through, season with salt and pepper.",
"drain the rice once cooked and serve with the cauliflower rice and ricotta cheese mixed together, top with the creamy mushrooms and garnish with parsley and flaked almonds."
] | [
"garlic",
"leek",
"mushrooms",
"olive oil",
"stock powder",
"water",
"brown rice",
"cauliflower",
"fat cream",
"salt",
"black pepper",
"ricotta",
"parsley",
"almonds"
] |
vegetarian chili | 4 | [
"1 tablespoon olive oil",
"1 small yellow onion, chopped (approximately 1/2 cup)",
"1 ½ cup extra-firm tofu, cut into small pieces",
"2 cans diced tomatoes",
"1 can kidney beans, rinsed and drained",
"1 can black beans , rinsed and drained",
"3 tablespoons chili powder",
"1 tablespoon oregano",
"1 tablespoon chopped fresh cilantro (fresh coriander)"
] | [
"in a soup pot, heat the olive oil over medium heat. add the onions and sauté until soft and translucent, about 6 minutes.",
"add the tofu, tomatoes, beans, chili powder and oregano. bring to a boil.",
"reduce heat and simmer for at least 30 minutes. remove from the heat and stir in cilantro. ladle into individual bowls and serve immediately."
] | [
"olive oil",
"yellow onion",
"extra tofu",
"tomatoes",
"kidney beans",
"black beans",
"chili powder",
"oregano",
"cilantro cor"
] |
chickpea tabouleh | 4 | [
"400g tin chickpeas, drained and rinsed",
"½ cucumber, deseeded and finely chopped",
"2 tomatoes, finely chopped",
"15g chopped parsley",
"⅓ x 30g pack mint, leaves finely chopped",
"salt and pepper , to taste",
"½ lemon, juiced",
"1 tablespoon olive oil"
] | [
"in a large bowl, mix together the chickpeas, cucumbers, tomatoes, parsley and mint.",
"season well and toss with lemon juice and olive oil."
] | [
"tin chickpeas",
"cucumber",
"tomatoes",
"parsley",
"mint",
"salt pepper",
"lemon",
"olive oil"
] |
strawberry peanut butter oats | 3 | [
"1 cup low fat plain (greek-style) yoghurt",
"1/2 cup unsweetened soy milk",
"1/4 cup peanut butter",
"1 tablespoon pure maple syrup",
"pinch of salt",
"1 cup rolled oats",
"1 cup chopped strawberries, plus more for garnish"
] | [
"whisk yoghurt, soy milk, peanut butter, maple syrup and salt together in a medium bowl. stir in oats and strawberries.",
"cover and refrigerate until the oats have softened, at least 8 hours or up to 3 days. garnish with more chopped strawberries, if desired."
] | [
"yoghurt",
"soy milk",
"peanut butter",
"maple syrup",
"salt",
"rolled oats",
"strawberries"
] |
banana oat pancake | 4 | [
"2 overripe bananas",
"2 large eggs",
"½ cup rolled oats",
"½ teaspoon baking powder",
"pinch of salt",
"maple syrup/honey to serve (optional)",
"fresh fruit of your choice to serve"
] | [
"in a blender, blitz the ingredients until smooth in consistency",
"rest the batter for 10-15 minutes until thickened slightly.",
"heat a non-stick frying pan over medium heat.",
"fry spoonful's of the batter until golden brown on both sides.",
"serve with a drizzle of maple syrup or fresh fruit of your choice."
] | [
"pe bananas",
"eggs",
"rolled oats",
"baking powder",
"salt",
"maple syrup",
"fruit"
] |
pull apart bread | 6 | [
"3 cups wholewheat flour",
"1½ cups cake flour",
"2 tablespoons baking powder",
"½ teaspoon salt",
"2 tablespoon chopped fresh parsley",
"1 tablespoon fresh thyme leaves",
"½ cup coarsely grated cheddar cheese",
"2 eggs, beaten",
"2 cups plain low-fat yoghurt",
"¼ cup low-fat milk, plus 2 teaspoons for brushing",
"½ cup sunflower oil",
"2 cloves of garlic, crushed (optional)",
"pinch of cayenne pepper or paprika to taste"
] | [
"preheat oven to 180 °c. line and lightly grease a baking tray and dust with a little extra cake flour.",
"mix flours, baking powder and salt in a mixing bowl.",
"stir half the herbs and half the cheese into the dry flour mixture.",
"beat eggs, yoghurt, milk and oil together in a separate bowl and add garlic, if using.",
"stir egg mixture into the flour with the back of a knife, ‘cutting’ the liquid into the dry ingredients until it just forms a dough.",
"gently form dough into balls.",
"pack balls close together in a circle, but without touching each other, on the baking tray.",
"brush dough with milk. mix remaining herbs and cheese with cayenne pepper or paprika and sprinkle on top of dough.",
"bake for 25-30 minutes or until golden brown and baked through.",
"serve warm as the starch for a meal or as a starter."
] | [
"wheat flour",
"cake flour",
"baking powder",
"salt",
"parsley",
"thyme leaves",
"cheddar cheese",
"eggs",
"yoghurt",
"milk",
"sunflower oil",
"garlic",
"cayenne pepper"
] |
garlic kale stir-fry | 4 | [
"4 cups of kale",
"2 tablespoons avocado oil",
"2 small garlic cloves, finely chopped",
"2 tablespoons pumpkin seeds",
"salt and pepper",
"lemon juice",
"3 tablespoons of water"
] | [
"heat the oil in a large pan. add the garlic and pumpkin seeds to the heated oil and lightly stir-fry until brown and toasted.",
"add the kale (or spinach) leaves to the oil and garlic.",
"stir-fry the greens and toss to coat well. add 1 – 2 tablespoons of water to assist in steaming the leaves.",
"cook down the greens till still bright in colour and soft",
"remove from the heat. season with salt and pepper and flavour with a bit of lemon juice and serve warm."
] | [
"kale",
"avocado oil",
"garlic",
"pumpkin seeds",
"salt pepper",
"lemon juice",
"water"
] |
chargrilled coriander fish with green chilli and coconut | 4 | [
"1 small red onion, finely chopped",
"1 teaspoon finely grated fresh ginger",
"1 teaspoon mustard seeds",
"1/4 cup shredded coconut",
"1 tomato, seeded, finely chopped",
"1 long fresh green chilli, seeded, thinly sliced",
"1/4 cup chopped fresh coriander",
"1 tablespoon lime juice",
"4 (about 150g each) firm white fish fillets",
"steamed green beans, to serve",
"steamed asparagus, to serve"
] | [
"heat a frying pan over medium heat. spray with oil. stir in the onion for 5 minutes or until soft. stir in the ginger and mustard seeds for 30 seconds or until aromatic. stir in the coconut for 1-2 minutes or until light golden. transfer to a bowl. set aside to cool slightly. stir in the tomato, chilli, coriander, lime juice and sugar.",
"preheat a barbecue grill or chargrill on high. spray the fish with oil. cook on grill for 2-3 minutes each side or until golden and fish flakes easily when tested with a fork.",
"divide the steamed vegetables among plates. top with the fish and a spoonful of the coconut mixture."
] | [
"red onion",
"ginger",
"mustard seeds",
"coconut",
"tomato",
"green chilli",
"coriander",
"lime juice",
"firm white fish fillets",
"green beans",
"asparagus"
] |
tomato and balsamic pasta | 4 | [
"¼ cup balsamic vinegar plus 2 tablespoons , divided",
"2 tablespoons extra-virgin olive oil",
"½ teaspoon salt",
"¼ teaspoon ground pepper",
"4 cups cherry tomatoes, halved",
"½ cup thinly sliced white onion",
"⅓ cup chopped fresh basil or parsley",
"2 cups cooked whole wheat bow-tie pasta"
] | [
"whisk 1/4 cup vinegar, oil, salt and pepper in a large bowl. add tomatoes, onion and basil (or parsley); stir to combine.",
"refrigerate, stirring once or twice, for at least 1 hour. add pasta and the remaining 2 tablespoons vinegar and toss well to coat."
] | [
"balsamic vinegar",
"extra-virgin olive oil",
"salt",
"pepper",
"cherry tomatoes",
"white onion",
"basil",
"wheat bowtie pasta"
] |
spicy snow peas | 4 | [
"4 cups snow peas",
"3 tablespoons low-sodium soy sauce",
"4 tablespoons rice vinegar",
"2 tablespoons brown sugar",
"1 tablespoon corn flour",
"1/2 teaspoon chinese five-spice powder",
"1 teaspoon sesame oil",
"1 garlic clove, chopped",
"crushed red pepper, optional"
] | [
"bring a large saucepan 3/4 full of water to a boil. add the peas, reduce heat and simmer for 2 minutes. drain the peas then plunge them into a bowl of ice water to stop the cooking. drain again thoroughly and set aside.",
"to prepare the sauce, combine the soy sauce, rice vinegar, brown sugar, corn flour and five-spice powder in a small bowl. stir until the cornstarch and seasonings have dissolved. in a large skillet, heat the sesame oil over medium heat.",
"stir in the garlic and peas. increase the heat to high, stirring frequently.",
"pour in the soy sauce mixture and cook until thickened, 1 to 2 minutes. sprinkle with crushed red pepper, if desired. serve immediately."
] | [
"snow peas",
"soy sauce",
"rice vinegar",
"brown sugar",
"corn flour",
"chinese five-spice powder",
"sesame oil",
"garlic",
"red pepper"
] |
spicy red lentil balls | 4 | [
"1 onion (finely chopped)",
"3 tablespoons oil",
"1 garlic clove (chopped)",
"½ cup red lentils",
"1 tablespoon curry powder",
"1 ½ cups water",
"¼ cup rolled oats",
"1 ½ tablespoons cake flour",
"2/3 cup coconut milk",
"1 teaspoon salt",
"1 ½ cups water",
"1 lime (juiced)"
] | [
"in a hot pan, add ½ the oil and fry the onion until translucent.",
"add the garlic, lentils, curry powder and oats. pour in the water and cook over low heat for 15-20 minutes. after all the liquid has evaporated, cool down and soak for 10 minutes.",
"make balls from the lentil dough. fry in a pan with oil for about 8 minutes. remove and keep warm.",
"in a saucepan, add the remaining oil to the pan, add the flour and sauté for 2 minutes.",
"add the coconut milk and stock water and allow to reduce slightly.",
"add the fried balls and finish with lime juice."
] | [
"onion",
"oil",
"garlic",
"red lentils",
"curry powder",
"water",
"rolled oats",
"cake flour",
"coconut milk",
"salt",
"water",
"lime"
] |
lentil ragu | 6 | [
"2 tablespoons olive oil",
"1 onion, chopped",
"2 sticks celery, chopped",
"6 cloves whole garlic",
"1 whole red chillies",
"1 teaspoon dried oregano",
"1 bouquet garni",
"3 cups lentils",
"4 cups vegetable stock",
"2 tablespoons balsamic vinegar",
"salt and freshly ground black pepper, to taste",
"3 tablespoon italian parsley, for serving",
"120 g gorgonzola, for serving",
"for the confit baby marrow:",
"12 baby marrows, cut into thirds",
"2 bay leaves",
"1⁄2 cup olive oil"
] | [
"heat the olive oil in a pan. add the onion and celery and cook over a medium heat until soft. add the garlic and chilies and cook for 1 minute.",
"add the oregano, bouquet garni, lentils and stock. simmer, covered, for 30 minutes or until the lentils are tender. add some water if too much liquid evaporates.",
"remove the bouquet garni. add the vinegar and season to taste.",
"to make the confit baby marrow, place the baby marrows and bay leaves in a pan and stir-fry until golden. add the oil, cover and simmer for 15 minutes.",
"serve the lentils with the baby marrow, parsley and gorgonzola. drizzle with olive oil."
] | [
"olive oil",
"onion",
"celery",
"garlic",
"red chillies",
"oregano",
"garni",
"lentils",
"vegetable stock",
"balsamic vinegar",
"salt black pepper",
"italian parsley",
"gorgonzola",
"baby marrow",
"baby marrows",
"bay leaves",
"olive oil"
] |
pumpkin caponata | 4 | [
"3 tablespoons olive oil",
"4 teaspoons red wine vinegar",
"a few drops of hot pepper sauce",
"1/2 teaspoon sugar",
"1 1/2 cups pumpkin , diced",
"1 1/2 cups mushrooms, quartered",
"1 bell pepper, thinly sliced",
"1 onion, coarsely chopped",
"3 italian tomatoes, diced",
"2 garlic cloves, minced",
"1/3 cup (80 ml) black olives, pitted and halved",
"3 tablespoons capers, rinsed and drained",
"salt and pepper to taste"
] | [
"preheat oven to 200°c. line a baking sheet with parchment paper.",
"in a large bowl, combine all ingredients, then spread on the baking sheet. bake for 30 to 35 minutes, stirring once during baking."
] | [
"olive oil",
"red wine vinegar",
"pepper sauce",
"sugar",
"pumpkin",
"mushrooms",
"bell pepper",
"onion",
"italian tomatoes",
"garlic",
"black olives",
"capers",
"salt pepper"
] |
pumpkin baked oat bran | 4 | [
"1 1/2 cups pumpkin puree",
"1/4 cup real maple syrup",
"3/4 cup coconut milk",
"1 egg",
"1 teaspoon vanilla essence",
"1 1/2 cups oat bran",
"1/4 cup almond flour",
"1 teaspoon baking powder",
"1 teaspoon pumpkin pie spice",
"1/2 teaspoon salt",
"200g pecan nuts",
"for the maple cream cheese drizzle:",
"200g low fat cream cheese, softened",
"2 tablespoons maple syrup",
"1/2 teaspoon vanilla essence",
"1/4 teaspoon pumpkin pie spice"
] | [
"preheat the oven to 180°c. spray a 20 x 20 cm square baking pan with cooking spray.",
"in a medium mixing bowl, stir together the pumpkin, maple syrup, coconut milk, egg and vanilla until well mixed. stir in the remaining ingredients. spread the mixture evenly into the prepared pan.",
"bake for 30 – 35 minutes or until set in the middle and lightly browned.",
"while the oats are baking, stir together the maple cream cheese ingredients in a small bowl. drizzle with the maple cream cheese"
] | [
"pumpkin puree",
"real maple syrup",
"coconut milk",
"egg",
"vanilla essence",
"oat bran",
"almond flour",
"baking powder",
"pumpkin pie spice",
"salt",
"pecan nuts",
"maple cream cheese driz",
"cream cheese",
"maple syrup",
"vanilla essence",
"pumpkin pie spice"
] |
date and chocolate bites | 4 | [
"½ x 80 g slab dark chocolate, broken into pieces",
"1 tablespoon extra dark cocoa",
"3 tablespoons low-fat milk",
"1 teaspoon vanilla essence",
"1/2 cup pitted dates, finely chopped",
"¼ cup desiccated coconut",
"¼ cup walnuts (chopped and toasted)",
"extra coconut and cocoa to decorate with"
] | [
"place chocolate in a glass bowl and melt over gently simmering water. make sure that the bowl does not touch the water.",
"mix cocoa with some of the milk to form a paste and mix with remaining milk and vanilla. stir some of the melted chocolate into the milk mixture until smooth. mix into the warm chocolate.",
"stir in dates, coconut and walnuts. place spoonfuls of the mixture onto baking paper and sprinkle with coconut or cocoa and allow to set.",
"alternatively allow to cool slightly and then roll into balls. roll balls into extra coconut or cocoa, if preferred. allow to cool in the fridge.",
"serve as a treat 1-2 balls as a treat."
] | [
"dark chocolate",
"extra dark cocoa",
"milk",
"vanilla essence",
"dates",
"coconut",
"walnuts",
"extra coconut cocoa"
] |
tabouleh with goats cheese | 3 | [
"½ cup bulgur wheat",
"salt and pepper",
"4 spring onions ((finely sliced)",
"3 tomatoes (finely chopped)",
"3 tablespoons chopped parsley",
"3 tablespoons chopped mint",
"zest of 1 lemon",
"2 tablespoons of lemon juice",
"1 tablespoon olive oil",
"¼ cup goats cheese"
] | [
"place the bulgur wheat in a saucepan and cover with water. season and bring to the boil.",
"simmer for 10-12 minutes until the liquid has evaporated. set aside to cool.",
"in a bowl, add the spring onions, tomatoes, parsley, mint and lemon zest and mix well.",
"mix in the bulgur wheat and drizzle with lemon juice and olive oil and toss.",
"serve with goat's cheese."
] | [
"bulgur wheat",
"salt pepper",
"spring onions",
"tomatoes",
"parsley",
"mint",
"zest lemon",
"lemon juice",
"olive oil",
"goats cheese"
] |
calabacitas a la mexicana | 4 | [
"1 tablespoon unsalted butter",
"1 tablespoon canola oil",
"½ medium white onion, diced",
"1 teaspoon minced garlic",
"2 jalapeños, seeded, deveined and finely chopped",
"3 cups summer squash or zucchini, diced",
"2 plum tomatoes, diced (about 1 1/4 cups)",
"2 teaspoons dried oregano, plus more for serving, optional",
"salt and freshly ground black pepper",
"sour cream and feta cheese, for serving"
] | [
"heat the butter and oil in a large skillet over medium-low heat. add the onion and garlic and cook until fragrant and the onion is translucent about 6 minutes.",
"add the jalapeños, squash, tomatoes and 2 tablespoons water. stir in the oregano and 1 teaspoon each of salt and pepper. cover and cook, adding a couple more tablespoons of water about halfway through if the squash seems to be sticking to the bottom of the pan until the squash is tender, 17 to 20 minutes.",
"serve in a bowl with a dollop of sour cream and a sprinkle of crumbled feta cheese. top with more oregano if desired."
] | [
"ted butter",
"canola oil",
"white onion",
"garlic",
"jalapeños",
"summer squash",
"plum tomatoes",
"oregano",
"salt black pepper",
"cream feta cheese"
] |
lettuce bun with chicken patty | 2 | [
"¼ cup spinach, finely chopped",
"¼ cup peppadew, roughly chopped",
"200g chicken mince",
"1 teaspoon garlic paste",
"1 teaspoon chili flakes",
"1 teaspoon salt",
"1 teaspoon black pepper",
"1 teaspoon olive oil",
"½ small onion, diced",
"½ teaspoon brown sugar",
"1 tablespoon vinegar",
"50g baby gem lettuce"
] | [
"mix spinach, peppadew and chicken mince together.",
"add garlic paste, chili flakes, salt and pepper and mix well.",
"divide mixture into 2 shaped patties and pan fry each patty on low heat.",
"heat the oil in a pan, add onion, sugar and vinegar and simmer for 5 minutes or until the liquid evaporates and the onion is golden brown and sticky.",
"make a burger using lettuce, patty and the caramelized onion, serve."
] | [
"spinach",
"peppadew",
"chicken mince",
"garlic paste",
"chili flakes",
"salt",
"black pepper",
"olive oil",
"onion",
"brown sugar",
"vinegar",
"baby gem lettuce"
] |
chocolate mousse | 4 | [
"1 ripe avocado",
"1 ripe banana",
"1 orange",
"3 tablespoons cocoa powder",
"2 teaspoons powdered brown sugar"
] | [
"cut the avo in half. remove the pip from the center and discard. remove and discard the skin too.",
"in a food processor, add the avocado, banana and cocoa powder.",
"zest and juice the orange and add both to the food processor.",
"blend the mixture until completely smooth and dark chocolate brown.",
"you can remove the orange and replace with another flavour variation like cinnamon, lemon zest etc."
] | [
"avocado",
"banana",
"orange",
"cocoa powder",
"ed brown sugar"
] |
lemony chicken breasts | 4 | [
"4 skinless chicken breasts",
"1 tablespoon olive oil",
"1 lemon, zest & juice",
"1 teaspoon crushed garlic",
"1 teaspoon ginger, grated",
"1 medium chili, chopped (optional)",
"1 ½ tablespoons chopped fresh herbs of choice",
"½ teaspoon salt",
"pepper to taste"
] | [
"butterfly the chicken breasts by slicing the chicken breasts in half (but not all the way through).",
"flap open the chicken breasts and flatten with a meat tenderizer.",
"combine the remaining ingredients and massage into butterflied chicken breast.",
"leave to marinade for at least 30 minutes. spray griddle pan with a non-stick spray, and heat until very hot. fry the chicken breasts until golden on each side(approx. 5 minutes)."
] | [
"chicken breasts",
"olive oil",
"lemon zest juice",
"garlic",
"ginger",
"chili",
"herbs choice",
"salt",
"pepper"
] |
savoury waffles | 2 | [
"1 egg",
"½ teaspoon oregano",
"½ teaspoon garlic powder",
"1 teaspoon apple cider vinegar",
"1 cup rolled oats",
"¼ teaspoon baking powder",
"1 cup low fat milk"
] | [
"place oats in a blender and blend until ground into a flour.",
"mix in baking powder and chosen spices.",
"lightly grease and heat waffle iron on medium-high",
"in a bowl, incorporate vinegar and egg with the oat flour. stir in milk.",
"pour half of mix into waffle iron and cook. remove and serve with desired topping."
] | [
"egg",
"oregano",
"garlic powder",
"apple cider vinegar",
"rolled oats",
"baking powder",
"milk"
] |
pumpkin-hazelnut tea loaf | 12 | [
"3 tablespoons canola oil",
"3/4 cup pumpkin (boiled and mashed)",
"3 tablespoons firmly packed brown sugar",
"2 eggs, lightly beaten",
"1 cup whole wheat flour",
"1/2 cup cake flour",
"2 tablespoons flaxseed",
"1/2 teaspoon baking powder",
"1/2 teaspoon ground allspice",
"1/2 teaspoon ground cinnamon",
"1/2 teaspoon ground nutmeg",
"1/4 teaspoon ground cloves",
"1/4 teaspoon salt",
"2 tablespoons chopped hazelnuts"
] | [
"heat the oven to 180°c. lightly coat a loaf pan with cooking spray.",
"in a large bowl, using an electric mixer on low speed, beat together the canola oil, pumpkin, honey, brown sugar and eggs until well blended.",
"in a small bowl, whisk together the flours, flaxseed, baking powder, allspice, cinnamon, nutmeg, cloves and salt. add the flour mixture to the pumpkin mixture and, using the electric mixer on medium speed, beat until well blended.",
"pour the batter into the prepared pan. sprinkle the hazelnuts evenly over the top and press down gently to lodge the nuts into the batter.",
"bake until a toothpick inserted into the center of the loaf comes out clean, about 50 to 55 minutes.",
"turn the loaf out of the pan onto the rack and let cool completely. cut into 12 slices to serve."
] | [
"canola oil",
"pumpkin",
"ed brown sugar",
"eggs",
"wheat flour",
"cake flour",
"flaxseed",
"baking powder",
"allspice",
"cinnamon",
"nutmeg",
"cloves",
"salt",
"hazelnuts"
] |
root vegetable soup | 4 | [
"water",
"2 medium potatoes (peeled and diced)",
"2 medium sweet potatoes (peeled and diced)",
"2 turnips (diced)",
"2 carrots (peeled and sliced)",
"3 tablespoons oil",
"2 leeks (cleaned and sliced)",
"2 cloves garlic (minced)",
"2l low sodium chicken stock",
"3 tablespoons flour",
"2 cups low fat milk",
"1 teaspoon salt",
"1 teaspoon black pepper",
"1/3 cup grated cheddar cheese",
"4 spring onions (finely chopped)",
"3 tablespoons coriander (chopped)"
] | [
"add water to a large pot and steam the vegetables till soft.",
"in another pan over medium heat, add the leeks and garlic. sauté for 5 minutes.",
"add the cooked vegetables and stock.",
"combine the flour and milk in a bowl. add to the pan and stir well.",
"cook for 5 minutes, season well with salt and pepper.",
"remove from heat and blend well.",
"serve with a sprinkle of cheese, spring onions and coriander."
] | [
"water",
"potatoes",
"sweet potatoes",
"turnips",
"carrots",
"oil",
"leeks",
"garlic",
"chicken stock",
"flour",
"milk",
"salt",
"black pepper",
"cheddar cheese",
"spring onions",
"coriander"
] |
slow cooker vegetarian stew | 4 | [
"1 onion, peeled and chopped",
"360g butternut squash, chopped into chunks",
"250g sweet mini peppers, seeded and halved",
"1 x 400g tin cannellini beans, drained and rinsed",
"1 x 400g tin chickpeas, drained and rinsed",
"1 x 400g tin chopped tomatoes",
"10-12 basil leaves, shredded",
"75g pine nuts, toasted",
"2 tablespoons extra-virgin olive oil",
"vegetarian hard cheese or parmesan, shaved, to serve (optional)"
] | [
"put the onion, butternut squash, peppers, beans and chickpeas in the dish a slow-cooker.",
"pour over the chopped tomatoes then sprinkle with half the basil and season well. stir well then set the slow-cooker to low and cook for 4 hrs, until the vegetables are soft and tender.",
"serve sprinkled with the remaining basil, the toasted pine nuts, a drizzle of olive oil and shavings of hard cheese, if you like."
] | [
"onion",
"butternut squash",
"sweet mini peppers",
"cannellini beans",
"tin chickpeas",
"tomatoes",
"basil",
"pine nuts",
"extra-virgin olive oil",
"vegetarian hard cheese"
] |
smoky kassler pork with roasted vegetable salad | 4 | [
"400g smoked kassler pork steak, cubed",
"4 cups mixed salad leaves",
"½ cup deseeded cherries",
"1½ cups roasted butternut squash",
"1 gem squash, sliced and toasted",
"¼ cup macadamias salted and chopped",
"¼ cup pomegranate seeds to garnish",
"¼ cup soft goat’s cheese, to taste",
"for the dressing:",
"¼ cup buttermilk",
"1/3 cup sun-dried tomatoes",
"¼ cup oil",
"1 tablespoon. dijon mustard",
"2 tablespoons honey",
"¼ cup red wine vinegar",
"salt and pepper, to taste"
] | [
"sauté the kassler pork cubes in a pan until golden.",
"prepare the dressing by blending all ingredients until smooth, then chill.",
"assemble the salad with leaves, roasted vegetables, pork, cherries, macadamias, and goat’s cheese.",
"drizzle with the dressing before serving."
] | [
"kassler pork steak",
"mixed salad leaves",
"ed cherries",
"butternut squash",
"gem squash",
"macadamias",
"pomegranate seeds",
"soft goat’s cheese",
"dressing",
"buttermilk",
"tomatoes",
"oil",
"dijon mustard",
"honey",
"red wine vinegar",
"salt pepper"
] |
baked cauliflower with black beans and coconut | 4 | [
"juice of 2 limes",
"1 large cauliflower, cut into 6 equal-sized wedges",
"2 teaspoons sunflower oil",
"1 tablespoon black mustard seeds",
"1 tablespoon fresh root ginger, peeled and finely chopped",
"2 garlic cloves, finely chopped",
"1 green chilli, deseeded and finely chopped",
"1 red pepper, cored, deseeded and roughly chopped",
"2 teaspoons turmeric",
"400ml light coconut milk",
"400g of canned black beans, drained and rinsed",
"small handful of fresh coriander, roughly chopped"
] | [
"preheat the oven to 200°c. bring a large pan of water to the boil. add the juice from 1 lime. blanch the cauliflower for 4 minutes. drain well and set aside",
"place a large heatproof roasting tin over a low heat.",
"add the sunfloweroil and heat gently. add the black mustard seeds and sizzle for 40–50 seconds until they pop.",
"add the ginger, garlic, chilli, red pepper and turmeric and cook stirring constantly for 2 minutes. pour over the coconut milk and bring to the boil. arrange the cauliflower in the roasting tin and spoon over some of the sauce. roast for 20 minutes. baste again with sauce and scatter the black beans into the sauce and stir well. return to the oven for 5 minutes.",
"squeeze over the remaining lime juice and scatter over the coriander before serving."
] | [
"juice lime",
"cauliflower",
"sunflower oil",
"black mustard seeds",
"root ginger",
"garlic",
"green chilli",
"red pepper",
"turmeric",
"coconut milk",
"black beans",
"coriander"
] |
sweet potato bhajis | 8 | [
"100g gram flour",
"1 teaspoon black cumin seeds",
"1 teaspoon garam masala",
"1 teaspoon cumin seeds, crushed",
"½ teaspoon ground turmeric",
"2 garlic cloves, sliced",
"3cm piece fresh ginger, finely grated",
"2 finger chillies, deseeded and finely chopped",
"15g fresh coriander, leaves picked, stalks finely chopped",
"1 red onion, finely sliced",
"250g sweet potatoes, peeled and coarsely grated",
"for the mint yoghurt :",
"15g bunch fresh mint, leaves picked",
"2 limes, ½ juiced, 1½ cut into wedges",
"200g natural yogurt"
] | [
"put the flour and dry spices in a large mixing bowl and gradually stir in 135ml cold water to make a batter the consistency of double cream. stir in the garlic, ginger, chillies and coriander stalks, then add the red onion and sweet potatoes. toss to coat.",
"pour about 5cm depth of oil into a large, deep pan or wok and put over a medium heat. meanwhile, bash the mint leaves to a paste with a pinch of salt in a pestle and mortar. transfer to a small bowl, squeeze in the lime juice and stir in the yogurt. set aside.",
"place dollops of the mixture on a baking tray and bake at 180 °c for 10 minutes, flipping continuously. cover with foil to keep warm and repeat with the remaining batter. scatter with the coriander leaves and serve with the mint yogurt and lime wedges."
] | [
"flour",
"black cumin seeds",
"garam masala",
"cumin seeds",
"turmeric",
"garlic",
"ginger",
"finger chillies",
"coriander",
"red onion",
"sweet potatoes",
"mint yoghurt",
"mint",
"limes",
"yogurt"
] |
grilled fish curry | 4 | [
"4 fish fillets (hake, snapper, barracuda)",
"1 teaspoon vegetable oil",
"black pepper to taste",
"1/2 teaspoon coconut oil",
"1 cup sliced onion",
"2 tablespoons minced ginger",
"2 cloves garlic, minced",
"1 green chilli sliced",
"1/2 teaspoon fennel seed",
"1 tablespoon turmeric",
"1 teaspoon ground coriander",
"1 teaspoon ground cumin",
"1 cup sliced red bell pepper",
"2 cups sliced celery",
"2 cups sliced bok choy",
"1 cup fat reduced coconut milk",
"1 tablespoon fresh coriander leaves"
] | [
"place the fish fillets in an oven-proof pan and top with oil and black pepper. grill in the oven for 4-5 minutes or until just golden brown and crispy.",
"in a large pot, heat the coconut oil and the onions. cook for 2 minutes and then add the ginger, garlic, chilli and dried spices. cook for 1 minute.",
"stir in the vegetables and allow to cook for 4 minutes.",
"pour in the coconut milk and simmer for 3 minutes. add the fish and garnish with fresh coriander leaves."
] | [
"fish fillets",
"vegetable oil",
"black pepper",
"coconut oil",
"onion",
"ginger",
"garlic",
"green chilli",
"fennel seed",
"turmeric",
"coriander",
"cumin",
"red bell pepper",
"celery",
"bok choy",
"coconut milk",
"coriander leaves"
] |
dry fenugreek chickpeas | 4 | [
"1-1/2 cups chickpeas, soaked for 8 hours",
"2 cups fenugreek leaves , washed and finely chopped",
"1 tablespoon ghee",
"1 teaspoon cumin seeds (jeera)",
"1 bay leaf",
"2 onions , finely chopped",
"6 cloves garlic , finely chopped",
"1 teaspoon ginger , finely chopped",
"1 green chilli , slit",
"salt , to taste",
"1/2 teaspoon turmeric powder",
"1 teaspoon red chilli powder",
"1 teaspoon cumin powder",
"1/2 teaspoon garam masala powder",
"1 teaspoon coriander powder",
"2 tomatoes , finely chopped"
] | [
"add the white chickpeas along with a cup of water and some salt into the pressure cooker, close the lid and pressure cook for about 7-8 whistles for about 30 minutes.",
"once the pressure has released, drain the excess water and set the boiled white chickpeas aside.",
"in a pan, heat ghee on medium flame, to the hot ghee, add cumin seeds and bay leaf and allow them to sizzle.",
"next add the ginger, garlic and green chilli and sauté for about a minute. to this add the onion and sauté for a couple of minutes until the onions turn transparent.",
"add in the salt, and turmeric powder and tomatoes, sprinkle some water and cover with a lid.",
"cover and cook until the tomatoes turn mushy. add the washed and chopped fenugreek leaves and allow it to wilt down. finally add in the dry spice powders - red chilli powder, cumin powder, garam masala powder, coriander powder and boiled white chickpeas. stir well."
] | [
"chickpeas",
"fenugreeks",
"ghee",
"cumin seeds",
"bay leaf",
"onions",
"garlic",
"ginger",
"green chilli",
"salt",
"turmeric powder",
"red chilli powder",
"cumin powder",
"garam masala powder",
"coriander powder",
"tomatoes"
] |
bambara nut and hemp slider | 6 | [
"1 cup bambara bean (salted, boiled and drained)",
"2 tablespoons ground hemp seed",
"2 medium sweet potatoes (cooked and mashed)",
"1 teaspoon ground ginger",
"1 teaspoon ground garlic",
"1 teaspoon fresh thyme",
"3 teaspoons lime juice",
"3 tablespoons plain low –fat yoghurt",
"salt and pepper to taste",
"flour to coat slider /patties to be fried",
"2 tablespoons vegetable oil"
] | [
"place all ingredients in a food processor and blend to a thick, smooth consistency.",
"divide into 6-8 equal portions and shape into sliders or patties",
"coat in dry flour.",
"gently shallow fry in oil till golden brown.",
"alternative: baking: place the prepared balls on an oven tray and lightly brush with olive oil. bake at 150°c for 15 minutes or until golden brown.",
"alternative: air-frying: place the prepared balls in the air-fryer and lightly brush with olive oil. air-fry at 160°c for 10-15 minutes or until golden brown",
"serve with a roti wrap and salsa.",
"to make the salsa: finely chopped bell peppers (¼ each), 1 plum tomato, 1 baby onion and 1 jalapeno. mix with 1 teaspoon lime juice, salt and sugar to taste)."
] | [
"bambara bean",
"hemp seed",
"sweet potatoes",
"ginger",
"garlic",
"thyme",
"lime juice",
"yoghurt",
"salt pepper",
"flour",
"vegetable oil"
] |
folded asian style veggie rice omelette | 1 | [
"1 tablespoon sesame oil",
"1 clove garlic peeled and finely sliced",
"1 spring onions trimmed and finely sliced on the round",
"100 g button mushrooms finely sliced",
"50 g mushrooms trimmed and gently pulled apart",
"1 cup baby spinach leaves",
"1 cup brown rice cooked",
"2 tablespoons reduced salt soy sauce",
"½ tablespoon white miso paste",
"1 tablespoon water",
"2 eggs whisked",
"½ cup snow pea sprouts",
"to serve",
"black pepper",
"dried chilli flakes"
] | [
"whisk eggs together in a bowl. heat a large frying pan on medium heat, add sesame oil to coat then add garlic, shallots, button mushrooms, enoki mushrooms, baby spinach and brown rice and cook 5 minutes, tossing frequently.",
"whisk together tamari, white miso paste, and water in a small bowl, then stir through the vegetables and cook a further 2–3 minutes. transfer veg to a bowl, cover and set aside.",
"the pan should be well oiled still; if not, then add a small splash of oil or butter. pour whisked eggs into the pan, gently turning the pan outward to create a big omelette. cook for 2 minutes and flip to cook a further 1–2 minutes.",
"the pan should be well oiled still; if not, then add a small splash of oil or butter. pour whisked eggs into the pan, gently turning the pan outward to create a big omelette. cook for 2 minutes and flip to cook a further 1–2 minutes.",
"transfer to a plate, spoon the vegetables onto half the omelette, top with snow pea sprouts then fold the other half of the omelette over the top. season with black pepper and some chilli flakes if desired and enjoy!"
] | [
"sesame oil",
"garlic",
"spring onions",
"button mushrooms",
"mushrooms",
"baby spinach leaves",
"brown rice",
"salt soy sauce",
"white miso paste",
"water",
"eggs w",
"snow pea sprouts",
"black pepper",
"chilli flakes"
] |
spinach and mushroom stuffed chicken | 4 | [
"non-stick cooking spray",
"1 tablespoon olive oil",
"½ cup frozen spinach (thawed, drained and chopped)",
"1 cup mushroom",
"1 clove garlic",
"4 x 120g chicken breasts",
"¼ cup feta cheese",
"¼ teaspoon black pepper",
"½ teaspoon paprika"
] | [
"preheat the oven to 180°c and grease a baking dish with non-stick cooking spray.",
"add the oil to a medium sauté pan over medium-high heat. add the spinach and sauté for 3 minutes. add the mushroom and cook an additional 4-5 minutes. add the garlic and sauté for 30 seconds.",
"place one chicken breast on a cutting board and cover it with plastic wrap. pound the chicken with a meat tenderiser until it is about 1/2 cm thick. repeat this process for the other 3 chicken breasts.",
"sprinkle the feta cheese on one side of the chicken breast. spread 1/4 cup of the spinach mushroom mixture on top of the cheese. roll the chicken breast and secure the seam with a toothpick. repeat this procedure for the 3 remaining chicken breasts.",
"sprinkle pepper and paprika over the chicken breasts. place the rolled chicken breasts on a baking dish and bake for 30-40 minutes or until done.",
"to serve, remove the toothpicks and slice each breast into 5 rounds."
] | [
"cooking spray",
"olive oil",
"spinach",
"mushroom",
"garlic",
"chicken breasts",
"feta cheese",
"black pepper",
"paprika"
] |
banana flapjacks | 4 | [
"1 ripe banana",
"2 tablespoons coconut oil",
"3 tablespoons tahini",
"2 tablespoons honey",
"1 teaspoon cinnamon",
"45g mixed seeds (such as pumpkin, sesame and sunflower)",
"100g rolled oats",
"50g sour cherries",
"2 tablespoons chia seeds",
"50g pistachios"
] | [
"preheat the oven to 180°c. mash the banana to a smooth paste with a fork.",
"melt the coconut oil over a low heat. remove from the heat and add the tahini and honey. mix the dry ingredients in a bowl plus a pinch of salt. add the banana paste and honey mixture. stir until combined.",
"press into a lined 16cm x 16cm tin. bake for 25 mins, or until firm and golden. leave to cool in the tin before slicing the flapjack into bars (it should make 12)."
] | [
"banana",
"coconut oil",
"tahini",
"honey",
"cinnamon",
"mixed seeds",
"rolled oats",
"cherries",
"chia seeds",
"pistachios"
] |
yoghurt-curry marinated chicken strips | 5 | [
"1 cup low fat plain yoghurt",
"½ onion, grated",
"3 tablespoons curry powder",
"1 tablespoon extra-virgin olive oil",
"1 teaspoon salt",
"½ teaspoon paprika",
"500g chicken breasts, cut into strips",
"4 cups of variety stir-fry vegetables of choice"
] | [
"whisk yoghurt, onion, curry powder, oil, salt and paprika in a shallow pan. add chicken and turn until well-coated.",
"cover and refrigerate for at least 4 – 8 hours.",
"preheat a non-stick pan on medium-high heat. remove chicken from marinade and add the chicken with the marinade to pan.",
"cook turning a few times until browned a (about 15 – 20 minutes). add vegetables and stir-fry till heated and cooked through. serve warm."
] | [
"yoghurt",
"onion",
"curry powder",
"extra-virgin olive oil",
"salt",
"paprika",
"chicken breasts",
"vegetables"
] |
grilled hake with raita | 4 | [
"for the grilled hake:",
"1 teaspoon turmeric",
"1 teaspoon cumin",
"1 teaspoon fish spice",
"2 cups low fat yoghurt",
"6 hake fillets",
"for the raita:",
"1 cup cherry tomatoes (quartered)",
"2 spring onions (thinly sliced)",
"1 tablespoon mint leaves ((finely chopped)",
"1 medium cucumber (finely diced)",
"1 clove garlic (peeled and crushed)"
] | [
"for the grilled hake: in a shallow bowl , combine all spices and half the yoghurt. coat the fish with the mixture and marinate for 30 minutes. grill in the oven for 5-10 minutes.",
"for the raita: in a small bowl, mix the remaining yoghurt, tomatoes, spring onions,mint , cucumber and garlic together. serve with the hake."
] | [
"hake",
"turmeric",
"cumin",
"fish spice",
"yoghurt",
"hake fillets",
"raita",
"cherry tomatoes",
"spring onions",
"mints",
"cucumber",
"garlic"
] |
egg curry bowl | 6 | [
"8 eggs",
"2 carrots (peeled and thinly chopped into sticks)",
"2 tablespoons vegetable oil",
"2 tablespoons cake flour",
"1 tablespoon stock granules dissolved in 2 cups of water",
"½ cup low-fat coconut milk",
"1 cup baby spinach",
"1 cup frozen peas",
"2 tablespoons sesame seeds"
] | [
"place the eggs in a large saucepan and cover with cool water. bring the water to a rolling boil and cook for 6-7 minutes.",
"in a pan, cook off the carrots with 1 tablespoon of oil until brown. remove and set aside.",
"in another pan, add the oil and pour in the flour. whisk for 2 –3 minutes or until lightly golden. whisk in the stock slowly and pour in the coconut cream and stir in the curry powder.",
"add the peas and spinach and cook for about 4-5 minutes before removing and setting aside. peel the eggs and set aside.",
"in a bowl, spoon the broth and the place the eggs and carrots. sprinkle with sesame seeds and serve with wild rice."
] | [
"eggs",
"carrots",
"vegetable oil",
"cake flour",
"stock granules",
"coconut milk",
"baby spinach",
"peas",
"sesame seeds"
] |
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Durban University of Technology - Diabetic Friendly Recipes
Description
This dataset features a collection of recipes that prioritise the use of low and medium glycemic index (GI) ingredients to create flavourful and nutritious dishes aimed at reducing the risk of type-2 diabetes. In a collaborative effort between the Food and Nutrition academics and students at the Durban University of Technology, along with a Senior Developer, a database of thoroughly tested, high-quality diabetic-friendly recipes was used to train a model capable of generating reliable, diabetic-friendly recipes. During model training, unfamiliar recipes were tested by the Department of Food and Nutrition.
Recipe Components
- Ingredients in household measurements
- Method: step-by-step preparation method
Limitations
Cultural sensitivity: Whilst the dataset of recipes includes a variety of global recipes, it may not account for some cultural food practices, ingredients, or preferences.
Missing ingredients: Not all available ingredients in the global food system have been accounted for in the dataset.
Serving size: The dataset only provides a rough estimate of the number of servings per recipe.
Citation Information
Prof Ashika Naicker*, Mr Shaylin Chetty, Ms Riashnie Thaver*, Ms. Anjellah Reddy*, Dr. Evonne Shanita Singh*, Dr. Imana Pal*, Dr. Lisebo Mothepu*.
*Durban University of Technology, Faculty of Applied Sciences, Department of Food and Nutrition, Durban, South Africa
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