recipeName stringlengths 3 69 | serves stringclasses 13
values | ingredients listlengths 2 26 | steps listlengths 1 14 | NER listlengths 2 26 |
|---|---|---|---|---|
moroccan vegetable tagine with lemon couscous | 4 | [
"1/2 teaspoon ground cumin",
"1/2 teaspoon ground ginger",
"1/2 teaspoon ground turmeric",
"1/2 teaspoon fine sea salt",
"1/4 teaspoon ground cinnamon",
"1/4 teaspoon ground black pepper",
"2 tablespoons extra-virgin olive oil",
"1 onion, chopped",
"3 cloves garlic, minced",
"2 tablespoons tomato ... | [
"combine cumin, ginger, turmeric, salt, cinnamon and pepper. set aside.",
"in a large skillet, heat oil and add onion. cook for 5 minutes and then add garlic and cook for a further 2 minutes.",
"stir in spice mixture and tomato paste and cook 1 minute, stirring. stir in stock, potatoes, tomatoes and their juice... | [
"cumin",
"ginger",
"turmeric",
"sea salt",
"cinnamon",
"black pepper",
"extra-virgin olive oil",
"onion",
"garlic",
"tomato paste",
"vegetable stock",
"orange flesh sweet potato",
"tomatoes",
"chickpeas",
"raisins",
"lemon",
"water",
"lemon juice",
"lemon zest",
"couscous",
"... |
chilled watercress and spinach soup | 4 | [
"2 tablespoons olive oil",
"1 small onion (peeled and chopped)",
"1 small potato (peeled and diced)",
"3 cups watercress (washed and thicker stalks removed)",
"1 cup spinach",
"2½ cups low sodium vegetable stock",
"salt and black pepper",
"½ teaspoon lemon juice"
] | [
"in a pan, heat the olive oil and add the onion and potato. sauté for 5-7 minutes until the vegetables are soft but not brown.",
"add the watercress and spinach, season well. cover with the stock and cook for 4 minutes or until the leaves have wilted.",
"remove and cool. add in the lemon juice and puree the sou... | [
"olive oil",
"onion",
"potato",
"watercress",
"spinach",
"vegetable stock",
"salt black pepper",
"lemon juice"
] |
kimchi quesadillas | 6 | [
"1 teaspoon sesame oil",
"1 yellow capsicum, sliced",
"2 garlic cloves",
"1.5 cups black beans",
"3 wholegrain wraps",
"½ cup kimchi",
"1 scallion, chopped",
"½ avocado",
"cilantro sauce:",
"¼ cup sunflower seeds",
"¼ teaspoon nutritional yeast",
"2 tablespoon hemp seeds",
"½ jalapeños, dese... | [
"heat the sesame oil in a pan on medium heat, add the sliced yellow capsicum and cook for 5 minutes. add the black beans and garlic to the pan, season with a pinch of salt, and cook for an additional 5 minutes.",
"in a blender, combine all the cilantro sauce ingredients and blend until smooth. assemble the quesad... | [
"sesame oil",
"yellow capsicum",
"garlic",
"black beans",
"wholegrain wrap",
"kimchi",
"scallion",
"avocado",
"cilantro sauce",
"sunflower seeds",
"nutritional yeast",
"hemp seeds",
"jalapeños",
"coriander",
"lime",
"soy milk",
"sea salt flakes"
] |
tofu stir fry | 2 | [
"1 cup tofu diced",
"2 tablespoons corn flour",
"1 tablespoon canola oil",
"2 teaspoons minced garlic and garlic",
"50g sliced baby marrow",
"50g sliced red pepper",
"50g sliced green pepper",
"50g broccoli florets",
"1 tablespoon reduced-sodium soy sauce",
"1 tablespoon chili sauce",
"1 teaspoo... | [
"toss tofu with corn flour until coated.",
"in a pan heat canola oil, add tofu and cook until crispy and golden brown. set aside when done.",
"in the same pan, add garlic, ginger, baby marrow, peppers, broccoli and stir for 2-3 minutes until crispy and cooked.",
"mix soy sauce, chili sauce, sesame seeds and t... | [
"tofu",
"corn flour",
"canola oil",
"garlic garlic",
"baby marrow",
"red pepper",
"green pepper",
"broccoli florets",
"soy sauce",
"chili sauce",
"sesame seeds",
"tomato paste",
"spring onions"
] |
spinach beetroot and pomegranate salad | 2 | [
"100 g baby spinach",
"1 medium beetroot",
"50 g danish feta cheese",
"1 pomegranate, or 100g fresh pomegranate seeds",
"50 g radishes",
"30 g baby spring onions",
"2 tablespoons olive oil",
"2 teaspoons red wine vinegar"
] | [
"boil the whole beetroot, with the skin on, until soft.",
"wash the baby spinach and pat off the excess water with some paper towel, or spin in a salad spinner if you have one.",
"wash the radishes and thinly slice them.",
"once your beetroot is cooked, leave it to cool slightly. while it’s still a bit wa... | [
"baby spinach",
"beetroot",
"danish feta cheese",
"pomegranate",
"radishes",
"baby spring onions",
"olive oil",
"red wine vinegar"
] |
strawberry and oat bran smoothie | 4 | [
"1 1/2 cups oat milk",
"1/2 cup strawberries",
"1/4 cup oatbran",
"1 banana",
"1 tablespoon chia seeds",
"1 tablespoon peanut butter"
] | [
"add all the ingredients to your blender and blitz until smooth and fully combined. serve over ice."
] | [
"oat milk",
"strawberries",
"oatbran",
"banana",
"chia seeds",
"peanut butter"
] |
air-fried chicken tandoori | 4 | [
"4 chicken breasts (skinless and sliced into strips)",
"2 tablespoons tandoori spice",
"juice from 1 lemon",
"salt and black pepper to taste",
"4 tablespoons whole wheat flour",
"2 eggs (lightly beaten)",
"2 cups oats"
] | [
"pat the chicken dry with a clean paper towel.",
"in a small bowl, mix together the tandoori spice, lemon juice, salt and pepper. rub into chicken and marinate for 30 minutes.",
"coat the chicken in the flour, then eggs and cover with oats. refrigerate for 2 hours before cooking.",
"air fry for 20 minutes at ... | [
"chicken breasts",
"tandoori spice",
"juice lemon",
"salt black pepper",
"wheat flour",
"eggs",
"oats"
] |
turkey burritos | 2 | [
"½ teaspoon dried oregano",
"½ teaspoon salt",
"½ teaspoon paprika",
"½ teaspoon dried cumin powder",
"½ teaspoon black pepper",
"½ teaspoon cayenne pepper",
"1 tablespoon olive oil",
"1 cup shredded turkey",
"¼ cup red onion diced",
"2 teaspoons minced garlic cloves",
"¼ cup diced green peppe... | [
"mix all seasoning ingredients together in a small bowl.",
"drizzle oil over a cubed turkey, mix to coat. sprinkle to coat.",
"heat 1 tablespoon in a large skillet over high heat. add turkey, cook it for 2 minutes than remove it. refry beans for 1 minute than place it aside.",
"in the skillet add red onion, g... | [
"oregano",
"salt",
"paprika",
"cumin powder",
"black pepper",
"cayenne pepper",
"olive oil",
"turkey",
"red onion",
"garlic cloves",
"green pepper",
"red kidney beans",
"water",
"brown rice",
"wheat tortillas"
] |
whole wheat lemon and courgetti muffins | 12 | [
"125g whole wheat flour",
"125g self-raising flour",
"½ teaspoon bicarbonate of soda",
"¼ cup brown sugar",
"150g greek-style yoghurt",
"120ml olive oil",
"2 eggs",
"1 teaspoon vanilla extract",
"1 lemon, zested and juiced",
"175g courgetti, grated",
"25g oats"
] | [
"preheat the oven 160°c. line a 12-hole muffin tin with paper muffin cases. put all the ingredients except the oats in a large bowl and whisk for 2-3 mins until well combined.",
"divide between the muffin cases. scatter over the rolled oats. bake for 30-35 mins until risen, golden and cooked through. leave to coo... | [
"wheat flour",
"selfraising flour",
"bicarbonate soda",
"brown sugar",
"greek yoghurt",
"olive oil",
"eggs",
"vanilla extract",
"lemon",
"courgetti",
"oats"
] |
cheesy tuna melt wedges | 4 | [
"500g sweet potatoes, scrubbed and cut into wedges",
"2 tablespoons olive oil",
"2 x 145g tins tuna, drained",
"325g tin sweetcorn, drained",
"3 spring onions, sliced",
"½ cup lighter cheddar",
"1 lemon, juiced",
"1 butterhead lettuce, shredded",
"1 carrot, scrubbed and peeled into ribbons",
"1 sm... | [
"preheat the oven to 200°c. tip the sweet potato into a shallow roasting tin, drizzle over 1 tbsp oil, season and toss to coat. spread out in a single layer and roast for 30-35 mins, turning halfway through, until golden and crisp.",
"mix the tuna, sweetcorn and most of the spring onions in a bowl; season well. a... | [
"sweet potatoes",
"olive oil",
"tuna",
"tin sweetcorn",
"spring onions",
"cheddar",
"lemon",
"butterhead lettuce",
"carrot",
"red onion"
] |
pearl barley and smoky aubergine risotto | 4 | [
"2 tablespoons olive oil",
"1 large red onion, finely chopped",
"2 teaspoons smoked paprika",
"2 tablespoons tomato purée",
"30g pack fresh basil, finely chopped",
"300g pearl barley",
"1 tin chopped tomatoes",
"1 litre vegetable stock",
"1 dried bay leaf (optional)",
"2 aubergines (about 300g ea... | [
"preheat the oven to =180°c. heat ½ tbsp oil in a casserole dish or large pan. add the onion, partially cover, and cook for 10 mins, stirring occasionally, until softened. stir in the smoked paprika, tomato purée and the basil stalks, adding a splash of water if it’s dry. cook, stirring, for 2-3 mins.",
"stir in ... | [
"olive oil",
"red onion",
"paprika",
"tomato purée",
"basil",
"pearl barley",
"tomatoes",
"vegetable stock",
"bay leaf",
"aubergines",
"garlic",
"cherry tomatoes",
"walnut halves",
"ricotta cheese"
] |
baby marrow fritters | 5 | [
"1 ½ cups whole wheat flour",
"1 teaspoon baking powder",
"1 cup buttermilk or maas",
"2 eggs, beaten",
"4 baby marrows, coarsely grated",
"2 teaspoons coriander (finely chopped)",
"1 teaspoon cumin seeds",
"6 tablespoons grated cheddar or mozzarella cheese",
"2 tablespoons sunflower or olive oil f... | [
"place dry ingredients in a large mixing bowl. beat buttermilk and eggs together in a separate bowl. stir buttermilk mixture into the dry mixture until well combined.",
"stir in the baby marrows, coriander, cumin seeds , cheese and mix to form a thick batter.",
"heat half of the oil in a large frying pan and fr... | [
"wheat flour",
"baking powder",
"buttermilk",
"eggs",
"baby marrows",
"coriander",
"cumin seeds",
"cheddar mozzarella",
"sunflower"
] |
tuna pita sandwich | 2 | [
"2 tablespoons plain low- fat yogurt",
"2 teaspoons chopped fresh dill",
"2 teaspoons lemon juice",
"½ teaspoon grated radish",
"¼ cucumber finely diced",
"½ teaspoon cumin powder",
"1 can shredded tuna(drained)",
"to serve:",
"1 whole-wheat pita",
"½ cup watercress"
] | [
"combine yogurt, dill, lemon juice, grated radish , cucumber and cumin powder in a small bowl; stir in tuna.",
"stuff the pita half with the tuna mixture and watercress."
] | [
"yogurt",
"dill",
"lemon juice",
"radish",
"cucumber",
"cumin powder",
"tuna",
"wheat pita",
"watercress"
] |
cabbage lo mein | 4 | [
"2 tablespoons plus 2 teaspoons sesame oil, divided",
"3 tablespoons reduced-sodium soy sauce",
"¼ teaspoon crushed red pepper",
"3 boneless, skinless chicken breasts, thinly sliced",
"1 1/2 cups ramen noodles",
"3 tablespoons vegetable oil, divided",
"2 cups mushrooms, thinly sliced",
"4 cloves garli... | [
"combine 2 tablespoons sesame oil, soy sauce and crushed red pepper in a large bowl. add chicken, toss to coat, and set aside.",
"bring a large pot of water to a boil. cook noodles in the boiling water according to package directions. drain, transfer to a large bowl and toss with the remaining 2 teaspoons sesame ... | [
"sesame oil",
"soy sauce",
"red pepper",
"chicken breasts",
"ramen noodles",
"vegetable oil",
"mushrooms",
"garlic",
"ginger",
"scallions",
"broccoli florets",
"red bell pepper",
"snow peas",
"cabbage",
"chicken stock",
"cornstarch"
] |
spinach , red onion and potato tortilla | 5 | [
"400g potatoes",
"250g frozen leaf spinach (130g once defrosted and excess water squeezed out)",
"1 tablespoon olive oil",
"1 large red onion, thinly sliced",
"5 eggs",
"salt and pepper, to season"
] | [
"boil the potatoes in their skins for 15–20 minutes (depending on size) until almost cooked, but still firm. drain and run them under a cold tap to make them easier to handle, before cutting each potato into 1⁄2cm-thick slices.",
"meanwhile, defrost the spinach, squeeze out the excess water and chop it slightly."... | [
"potatoes",
"leaf spinach",
"olive oil",
"red onion",
"eggs",
"salt pepper"
] |
grilled chicken breast | 4 | [
"500g boneless chicken breast without the skin",
"3 tablespoons olive oil",
"4 large cloves of garlic, minced",
"1 teaspoon thyme, dried",
"½ teaspoon oregano, dried",
"salt to taste",
"½ teaspoon ground black pepper",
"1 teaspoon lemon zest"
] | [
"find a ziplock bag and lay the chicken flat inside it. use something heavy and wide to pound it so that it spreads wider.",
"mix all the other ingredients in a bowl and add it to the ziplock bag. massage the chicken so that the mix is evenly spread across it. after this, put the bag or plate in the fridge and le... | [
"chicken breast",
"olive oil",
"garlic",
"thyme",
"oregano",
"salt",
"black pepper",
"lemon zest"
] |
red kidney pie | 4 | [
"1 tablespoon olive oil",
"1 red onion, finely chopped",
"3 tomatoes, diced (or 1 tin of diced tomatoes)",
"2 x tin red kidney beans, drained and rinsed",
"2 tablespoon tomato paste",
"1 cup water (or vegetable stock)",
"3 sheets puff pastry"
] | [
"preheat the oven to 180°c. heat the oil in a saucepan over medium. add the onions and sauté until soft. add the tomatoes and leave to simmer for a few minutes, stirring occasionally.",
"add the kidney beans and tomato paste and stir to coat. add the water. bring to a boil, cover, and lower heat to a simmer for a... | [
"olive oil",
"red onion",
"tomatoes",
"red kidney beans",
"tomato paste",
"water",
"puff pastry"
] |
carrot, parsnip and potato hash | 4 | [
"3 carrots (300g)",
"2 parsnips (200g)",
"400g potatoes",
"2 small red onions",
"2 tablespoons olive oil",
"2 whole pickles with dill",
"100ml soured cream",
"20g fresh dill",
"4 eggs"
] | [
"scrub the carrots, parsnips and potatoes, and chop into 1cm chunks. peel and chop the onions to match (reserving ½ an onion for later).",
"drizzle 1 tbsp of oil into a large frying pan on a medium-low heat. add the chopped veg and cook for 20 mins, stirring often, until softened. season to perfection with sea sa... | [
"carrots",
"parsnips",
"potatoes",
"red onions",
"olive oil",
"pickles dill",
"red cream",
"dill",
"eggs"
] |
general tso’s tofu with broccoli | 4 | [
"500g extra firm tofu",
"1½ tablespoons low sodium soy sauce",
"1 tablespoon rice vinegar",
"3 teaspoons vegetable oil",
"2 cloves garlic (minced)",
"1 teaspoon ginger (grated)",
"1 tablespoon corn flour",
"½ cup low sodium vegetable stock",
"1 tablespoon honey",
"1 ½ teaspoons tomato paste",
"2... | [
"preheat the oven to 180°c and coat a baking tray with non-stick cooking spray.",
"pat the tofu dry with a paper towel.",
"marinate the tofu: combine ½ the soy sauce, rice vinegar, oil, half of the minced garlic and half of the grated ginger in a bowl. add tofu and toss to coat. marinate 30 minutes.",
"sprink... | [
"extra firm tofu",
"soy sauce",
"rice vinegar",
"vegetable oil",
"garlic",
"ginger",
"corn flour",
"vegetable stock",
"honey",
"tomato paste",
"sesame oil",
"sambal olek asian sauce",
"spring onions",
"broccoli"
] |
grilled orange sweet potato wedges | 4 | [
"2 large orange sweet potatoes",
"2 tablespoons olive oil",
"2 tablespoons lemon juice",
"salt and pepper to taste",
"1 teaspoon chili flakes",
"2 teaspoons black sesame seeds"
] | [
"wash and peel sweet potato; make 8 wedges from each potato.",
"rinse and drain, then marinate in olive oil, lemon juice, salt, pepper and chili flakes for 2 hours.",
"place over a hot grill pan and char on both sides.",
"finish off cooking in the oven at 200°c for 5-6 min until crisp.",
"remove and sprinkl... | [
"orange sweet potatoes",
"olive oil",
"lemon juice",
"salt pepper",
"chili flakes",
"black sesame seeds"
] |
broccoli, lemon, sunflower pesto | 6 | [
"1 small head of broccoli (approx 350g), cut into florets",
"30g pack fresh basil",
"100g sunflower seeds",
"1 lemon, zested and juiced",
"50ml olive oil",
"to serve: selection of crudités (such as carrot sticks, mangetout, cucumber batons and pepper slices),"
] | [
"steam the broccoli for 5 mins until just tender, then allow to cool in a colander.",
"once cooled, put the broccoli, basil, sunflower seeds and lemon zest and juice in a blender. blitz briefly, then add the olive oil. season and blitz again until smooth. if needed, add a splash of water until you reach the desir... | [
"broccoli",
"basil",
"sunflower seeds",
"lemon",
"olive oil"
] |
whipped cottage cheese french onion dip | 4 | [
"2 tablespoons olive oil",
"3 cups chopped onions",
"500g low-fat cottage cheese",
"1 tablespoon worcestershire sauce",
"1 teaspoon garlic powder",
"1 teaspoon balsamic vinegar",
"1/2 teaspoon onion powder",
"1/4 teaspoon ground pepper"
] | [
"heat oil in a large skillet over medium-high heat. add onions and cook, stirring occasionally, until starting to soften, about 3 minutes. reduce heat to medium-low and continue cooking, stirring occasionally, until the onions are golden brown, 20 to 25 minutes. add water, 1 tablespoon at a time, if needed, to keep... | [
"olive oil",
"onions",
"cottage cheese",
"worcestershire sauce",
"garlic powder",
"balsamic vinegar",
"onion powder",
"pepper"
] |
saag aloo (spinach and potato curry) | 4 | [
"1 tablespoon olive oil",
"1 large onion, finely chopped",
"4 cloves garlic, finely chopped",
"1-3 green chillies, finely chopped",
"1 tablespoon chopped fresh ginger",
"1 teaspoon turmeric",
"750g potatoes, peeled and cut into small pieces",
"1/2 teaspoon red chilli powder",
"750g spinach leaves, w... | [
"heat the oil in a non-stick frying pan, add the onion, garlic, chilli and ginger and cook for 2-3 minutes until softened.",
"stir in the turmeric and cook for 5 minutes. add the potatoes and red chilli powder, stir, cover and cook for 15-20 minutes over a medium heat, stirring regularly.",
"stir through the sp... | [
"olive oil",
"onion",
"garlic",
"green chillies",
"ginger",
"turmeric",
"potatoes",
"red chilli powder",
"spinach"
] |
scrambled tofu with spinach | 2 | [
"1 tablespoon extra-virgin olive oil",
"500g extra-firm tofu, drained and crumbled",
"1 teaspoon onion powder",
"1/2 teaspoon garlic powder",
"1/4 teaspoon ground turmeric",
"1/4 teaspoon ground pepper",
"1/4 teaspoon salt, divided",
"3 packed cups spinach, torn",
"3 tablespoons unsweetened almond m... | [
"heat oil in a large nonstick skillet over medium heat.",
"add tofu; cook, stirring often, until most of the moisture has evaporated, 5 to 7 minutes.",
"stir in onion powder, garlic powder, turmeric, pepper and salt; cook, stirring constantly, until the tofu is completely dry, 3 to 4 minutes.",
"add spinach, ... | [
"extra-virgin olive oil",
"extra tofu",
"onion powder",
"garlic powder",
"turmeric",
"pepper",
"salt",
"spinach",
"almond milk",
"rice vinegar"
] |
chicken korma | 4 | [
"1 tablespoon olive oil",
"1 small onion, diced",
"2 medium tomatoes, diced",
"3 cloves garlic, thinly sliced",
"1 piece fresh ginger, peeled and minced",
"1 green chili, seeded and minced",
"1 tablespoon tomato paste",
"1 teaspoon ground turmeric",
"1 teaspoon curry powder",
"1 teaspoon salt",
... | [
"heat oil in a large saucepan over medium heat. add onion and cook, stirring occasionally, until soft, 2 to 3 minutes. add tomatoes, garlic, ginger, chilli, tomato paste, turmeric, curry powder, salt and pepper. bring to a simmer. reduce heat to maintain a simmer, cover and cook for 10 minutes.",
"add chicken an... | [
"olive oil",
"onion",
"tomatoes",
"garlic",
"ginger",
"green chili",
"tomato paste",
"turmeric",
"curry powder",
"salt",
"pepper",
"chicken breast",
"red bell pepper",
"green bell pepper",
"water",
"juice lemon",
"cilantro mint"
] |
pear choco-ginger crumble | 4 | [
"3 unpeeled pears, core removed, cubed",
"1/3 cup semi-sweet chocolate chips",
"1 tablespoon grated fresh ginger",
"1/4 cup wholewheat flour",
"1/2 cup rolled oats",
"2 tablespoons brown sugar",
"1/3 cup soft margarine"
] | [
"preheat oven to 180°c. in a bowl, combine pears, chocolate chips, ginger and 1 tbsp flour.",
"divide the mixture among 6 individual ramekins. in a separate bowl, mix the remaining flour, rolled oats, brown sugar and margarine until moistened and sticks together under finger pressure.",
"bake for 30 minutes. co... | [
"pears",
"chocolate chips",
"ginger",
"wheat flour",
"rolled oats",
"brown sugar",
"soft margarine"
] |
egg-fried brown rice | 4 | [
"1 tablespoon oil",
"1/2 onion (chopped)",
"1 cup frozen carrot and pea medley",
"2 cloves fresh garlic",
"2 eggs",
"3 cups cooked brown rice",
"3 tablespoons low sodium soy sauce",
"salt, to taste",
"crushed black pepper, to taste",
"2 tablespoons chives, (chopped)"
] | [
"heat a pan over a medium-high heat, add oil and swirl to coat",
"saute onion for 3 to 4 minutes before adding in the garlic and cooking for an additional minute",
"add the vegetables and saute for 3 to 4 minutes",
"stir in the egg and scramble",
"stir in the pre-cooked brown rice and soy sauce",
"season ... | [
"oil",
"onion",
"carrot pea medley",
"garlic",
"eggs",
"brown rice",
"soy sauce",
"salt",
"black pepper",
"chives"
] |
pumpkin in spicy coconut sauce | 4 | [
"½ teaspoon butter",
"1 teaspoon chili flakes",
"2 teaspoons grated ginger",
"½ cup low fat coconut milk",
"¼ cup chicken stock",
"3 ½ cups pumpkin (cubed)",
"2 cups frozen snap peas (blanched)",
"2 spring onions (finely sliced)"
] | [
"in a large pot, melt the butter and add the chili flakes. add in the pumpkin and sauté well.",
"mix in the ginger and add the coconut milk and chicken to stock. bring to a boil.",
"cook for 10 minutes before adding the snap peas and spring onions.",
"serve immediately over a bed of wild rice."
] | [
"butter",
"chili flakes",
"ginger",
"coconut milk",
"chicken stock",
"pumpkin",
"snap peas",
"spring onions"
] |
curried chickpea burgers | 4 | [
"650g potatoes, scrubbed and cut into wedges",
"3 tablespoons vegetable oil",
"1 x 400g tin chickpeas, drained and rinsed",
"1 onion, finely chopped",
"1 lemon, zested, ½ juiced",
"10g fresh coriander, finely chopped",
"1 tablespoon medium curry powder",
"5 whole wheat rolls, 1 torn into chunks, rest ... | [
"preheat the oven to 200°c. tip the potato wedges onto a baking tray and drizzle with 1½ tbsp oil; season. toss to coat, then space out on the tray. roast for 30-35 mins, turning halfway, until crisp on the outside and fluffy in the middle.",
"meanwhile, pat the chickpeas dry with kitchen paper and tip into a foo... | [
"potatoes",
"vegetable oil",
"tin chickpeas",
"onion",
"lemon",
"coriander",
"curry powder",
"wheat roll",
"chickpea flour",
"carrot",
"mango chutney",
"butterhead lettuce"
] |
blueberry muffin | 12 | [
"50g wheat bran",
"100ml semi-skimmed milk",
"1 medium egg",
"75g brown sugar",
"½ teaspoon of vanilla extract",
"100g whole wheat flour",
"½ teaspoon baking soda",
"½ teaspoon baking powder",
"100g fresh blueberries"
] | [
"preheat the oven to 190°c. mix together the wheat bran and milk, and then allow to stand for 10 minutes.",
"in a large bowl, mix together the egg, all but 1tbsp of the brown sugar and the vanilla extract. beat in the bran mixture. sift together the plain and wholemeal flours, baking soda and baking powder. sti... | [
"wheat bran",
"milk",
"egg",
"brown sugar",
"vanilla extract",
"wheat flour",
"baking soda",
"baking powder",
"blueberries"
] |
folded pizza | 4 | [
"2 mixed-coloured peppers",
"1 red onion",
"1½ teaspoon of frozen chopped garlic",
"½ a bunch of fresh basil (10g)",
"1 tablespoon olive oil",
"300g self-raising flour, plus extra for dusting",
"1 x 400g tin of plum tomatoes",
"1/2 cup mozzarella cheese",
"100g bag of mixed leaf salad"
] | [
"deseed the peppers and peel the onion. finely slice it all with the basil stalks, reserving the leaves, and chuck into a large non-stick frying pan on a medium-low heat with 1 tablespoon of oil and the garlic. cook for 15 minutes, or until golden and softened, stirring regularly.",
"meanwhile, place the flour in... | [
"mixedred peppers",
"red onion",
"garlic",
"basil",
"olive oil",
"selfraising flour extra",
"plum tomatoes",
"mozzarella cheese",
"mixed leaf salad"
] |
pasta with kale and mushrooms | 4 | [
"2 cups chickpea penne",
"¼ cup extra-virgin olive oil",
"2 large cloves garlic, sliced",
"pinch of crushed red pepper",
"8 cups chopped kale",
"1 cup cremini mushrooms, quartered",
"½ teaspoon dried thyme",
"½ teaspoon salt",
"grated parmesan cheese for serving (optional)"
] | [
"cook pasta according to package directions. reserve 1 cup of the cooking water, then drain.",
"meanwhile, heat oil in a large skillet over medium heat. add garlic and crushed red pepper; cook, stirring once, until fragrant, about 1 minute. add kale, mushrooms, thyme and salt; cook, stirring occasionally, until t... | [
"chickpea penne",
"extra-virgin olive oil",
"garlic",
"red pepper",
"kale",
"cremini mushrooms",
"thyme",
"salt",
"parmesan cheese"
] |
corn fenugreek and moringa lagaan | 2 | [
"¼ cup low-fat yoghurt",
"2 tablespoons low-fat milk",
"1 whole green chilli",
"½ small onion, diced",
"2 tablespoons vegetable oil",
"1 clove garlic, minced",
"¼ cup peppadew",
"1 tablespoon semolina",
"2 tablespoons chickpea flour",
"1 tablespoon cake flour",
"1 teaspoon baking powder",
"2 t... | [
"preheat oven at 180°c. line baking tray with sheet paper, set aside.",
"in a medium bowl mix yoghurt, milk, green chillies, onion, vegetable oil, garlic, peppadew.",
"in a separate bowl sift all dry ingredients and add to the yoghurt mixture. gently fold in moringa ,sun-dried tomatoes and baby marrow into the... | [
"yoghurt",
"milk",
"green chilli",
"onion",
"vegetable oil",
"garlic",
"peppadew",
"semolina",
"chickpea flour",
"cake flour",
"baking powder",
"maize meal",
"salt",
"moringa",
"tomatoes",
"baby marrow",
"sesame seeds"
] |
bulgur wheat and kidney beans stuffed eggplant | 2 | [
"1 large eggplant",
"2 teaspoons oil",
"¼ cup bulgur wheat",
"1 cup boiling water",
"1 tablespoon diced onion",
"1/8 teaspoon cumin powder",
"1/8 teaspoon chili powder",
"1 clove garlic, minced",
"¼ cup chopped tomatoes",
"¼ cup kidney beans",
"1 cup sliced spinach",
"1 tablespoon diced pepper... | [
"preheat oven to 190℃. spray a baking tray with “spray and cook”. slice eggplant in half, lengthwise, sprinkle with salt and set aside for 10 minutes, then rinse well and scoop out and reserve the flesh. leave some flesh to form a shell.",
"brush with 5ml oil, season with a pinch of salt and bake for 5-7 minutes,... | [
"eggplant",
"oil",
"bulgur wheat",
"water",
"onion",
"cumin powder",
"chili powder",
"garlic",
"tomatoes",
"kidney beans",
"spinach",
"peppers",
"salt",
"pepper",
"parmesan cheese",
"cream",
"coriander"
] |
firecracker chicken | 4 | [
"500g chicken breast, cut into strips",
"2 tablespoons olive oil",
"1 onion, finely sliced",
"1 red pepper, deseeded and cut into strips",
"1 yellow pepper, deseeded and roughly chopped",
"1 x 175g pack baby corn and mangetout, baby corn halved lengthways",
"2 teaspoons sesame seeds, toasted (optional)... | [
"combine the marinade ingredients in a bowl, add the chicken and turn to coat. cover and chill for 1 hour.",
"heat half the olive oil in a frying pan. add the chicken and marinade, then fry for 5-7 minutes, until the chicken is cooked through. remove from the pan and set aside. wipe the pan clean.",
"heat the r... | [
"chicken breast",
"olive oil",
"onion",
"red pepper",
"yellow pepper",
"baby corn corn",
"sesame seeds",
"rice",
"marinade",
"soy sauce",
"apple cider vinegar",
"brown sugar",
"red chilli"
] |
lentil & chickpea burger with coriander garlic cream | 4 | [
"for the burger :",
"½ cup red lentils",
"2 cups boiling water",
"1 teaspoon oil",
"½ white onion (chopped)",
"¼ teaspoon garlic (chopped)",
"¼ teaspoon ginger(chopped)",
"½ teaspoon cumin",
"¼ teaspoon cayenne pepper",
"½ cup chickpeas (drained)",
"1 tablespoon fresh ginger (ground)",
"1 egg... | [
"for the burger : add lentils to boiling water and simmer for 10 minutes until soft.",
"in a frying pan, heat oil and cook onion until soft.",
"add spices to the onion and cook till fragrant. using a food processor, blend half of the lentils, all of the chickpeas, and the onion with spices, ginger, and egg.",
... | [
"burger",
"red lentils",
"water",
"oil",
"white onion",
"garlic",
"ginger",
"cumin",
"cayenne pepper",
"chickpeas",
"ginger",
"egg",
"parsley",
"coriander",
"breadcrumbs",
"coriander garlic cream",
"yoghurt",
"garlic",
"parsley",
"coriander"
] |
tomato falafel traybake | 4 | [
"2 x 400g tins chickpeas, rinsed and drained",
"2 spring onions, finely chopped",
"2 garlic cloves, crushed",
"1 teaspoon ground cumin",
"10g fresh coriander, chopped",
"15g fresh parsley, chopped",
"1 lemon, zested and juiced",
"30g flour",
"2 tablespoons olive oil, plus extra for greasing",
"1 x... | [
"put the chickpeas, spring onions, garlic, cumin, half the coriander and parsley, and half the lemon zest in a food processor. blend to a coarse paste, but not completely smooth. transfer to a bowl. season the mix well and stir in the flour.",
"heat the oven to 180°c. roll the chickpea mixture into 16 balls. tr... | [
"chickpeas",
"spring onions",
"garlic",
"cumin",
"coriander",
"parsley",
"lemon",
"flour",
"olive oil extra",
"tomato pasta sauce",
"couscous",
"vegetable stock"
] |
moroccan style chicken with pearl couscous | 4 | [
"1 tablespoon extra virgin olive oil",
"2 teaspoons mustard seeds",
"1 teaspoon cumin seeds",
"½ teaspoon ground cinnamon",
"1 teaspoon chilli paste",
"¼ tablespoon tomato paste",
"½ teaspoon salt",
"½ teaspoon ground black pepper",
"8 skinless chicken drumsticks",
"½ brown onion finely chopped",
... | [
"preheat the oven to 180°c. in a bowl, mix 1/2 tbsp of olive oil with the mustard seeds, cumin seeds, cinnamon, chilli paste, tomato paste and a little salt and pepper.",
"place the chicken drumsticks in a bowl and season with the spicy oil mix. place the chicken on an oven rack and bake in the preheated oven for... | [
"extra virgin olive oil",
"mustard seeds",
"cumin seeds",
"cinnamon",
"chilli paste",
"tomato paste",
"salt",
"black pepper",
"chicken drumstick",
"brown onion",
"red pepper",
"cumin",
"green peas",
"pearl couscous",
"salt chicken stock",
"coriander"
] |
sausage with beans and sweet basil | 4 | [
"500 g sausage (good quality boerewors)",
"2 large onions, chopped",
"1 clove garlic, crushed",
"1 teaspoon dried sweet basil",
"250 g mushrooms, sliced",
"1 tin tomato and onion mix (1 x 410 g tin)",
"1 tin baked beans (1 x 410 g tin)",
"2 teaspoons worcestershire sauce",
"20 ml sugar",
"freshly ... | [
"cook sausage in a pan until done. remove from pan and allow to cool down slightly. cut into thin rings.",
"sauté onion in pan until almost tender. add garlic, sweet basil, mushrooms. sauté until mushrooms just go tender.",
"add sausage, baked beans, tomato stew, worcestershire sauce and sugar.",
"simmer for ... | [
"sausage",
"onions",
"garlic",
"sweet basil",
"mushrooms",
"tomato onion mix",
"ed beans",
"worcestershire sauce",
"sugar",
"black pepper",
"basil leave"
] |
mexican style baked eggs | 4 | [
"4 corn tortillas, each cut into 8 triangles",
"1 tablespoon olive oil",
"1 red onion, sliced",
"2 garlic cloves, crushed",
"1 x 400g tin red kidney beans, drained and rinsed",
"1 x 400g tin chopped tomatoes",
"4 eggs",
"100g low-fat greek-style yoghurt",
"1 lime, 1⁄2 juiced, 1⁄2 cut into wedges",
... | [
"preheat the oven to 200°c. put the tortilla triangles on a large baking tray, spaced apart, and set aside. heat the oil in a large, ovenproof frying pan over a medium heat. fry the onion for 5 mins, then add the garlic and fry for 1 min. add the kidney beans and fry for 2 mins, then add the tomatoes and ½ tin of w... | [
"corn tortillas",
"olive oil",
"red onion",
"garlic",
"red kidney beans",
"tomatoes",
"eggs",
"greek yoghurt",
"lime",
"coriander",
"avocado"
] |
tzatziki | 4 | [
"½ cup finely grated cucumber",
"1 cup low fat yoghurt",
"1 tablespoon lemon juice",
"½ tablespoon olive oil",
"1 garlic clove, grated",
"¼ teaspoon salt",
"1 tablespoon chopped dill",
"1 tablespoon chopped mint, optional"
] | [
"in a colander , add the grated cucumber and gently squeeze out a bit of the excess water.",
"in a medium sized bowl, combine the cucumber, yoghurt, lemon juice, olive oil, garlic, salt, dill, and mint, if using.",
"chill until ready to use."
] | [
"cucumber",
"yoghurt",
"lemon juice",
"olive oil",
"garlic",
"salt",
"dill",
"mint"
] |
cauliflower gratin | 4 | [
"2 heads cauliflower trimmed and cut into florets",
"2 cups whole milk, divided",
"2 tablespoons cake flour",
"2 teaspoons garlic powder",
"2 teaspoons ground pepper",
"100g cream cheese, at room temperature",
"1 cup grated parmesan cheese, divided",
"1 cup whole-wheat panko breadcrumbs",
"2 tablesp... | [
"preheat oven to 200°c. coat a baking dish with cooking spray.",
"steam cauliflower for about 6 minutes. remove the cauliflower from the pot; set aside.",
"add 1 1/2 cups milk to a saucepan and bring to a low boil over medium-high heat. whisk flour into the remaining 1/2 cup milk; gradually add the mixture to t... | [
"cauliflower",
"milk",
"cake flour",
"garlic powder",
"pepper",
"cream cheese",
"parmesan cheese",
"wheat panko breadcrumbs",
"leaf parsley",
"extra-virgin olive oil",
"salt"
] |
mini tuna quiche | 5 | [
"crust:",
"1½ cups whole wheat flour",
"1 teaspoon finely chopped rosemary",
"½ cup melted butter",
"½ teaspoon salt",
"2 teaspoons low-fat milk",
"filling:",
"½ cup low-fat milk",
"4 eggs, beaten",
"salt and crushed black pepper",
"dash cayenne pepper (optional)",
"1 can tuna in brine, draine... | [
"preheat oven to 180°c",
"combine all crust ingredients and mix with a fork.",
"use your hands to finish the mixing and then divide into small balls. press into greased muffin tray or mini quiche tins and pinch the top (with your finger or a fork).",
"mix the milk, eggs and seasoning together and set aside.",... | [
"crust",
"wheat flour",
"rosemary",
"butter",
"salt",
"milk",
"filling",
"milk",
"eggs",
"salt black pepper",
"cayenne pepper",
"tuna",
"baby tomatoes",
"mozzarella cheese"
] |
pinto bean salsa salad | 6 | [
"dressing:",
"1 small clove garlic",
"3 tablespoons lime juice",
"2 teaspoons salt",
"1/4 teaspoon chilli powder",
"1/4 cup extra-virgin olive oil",
"salad:",
"1 can pinto beans, drained and rinsed",
"1 1/3 cups fresh corn kernels",
"1 orange or yellow bell pepper, seeded and diced",
"1/2 small ... | [
"make the dressing: smash the garlic clove, sprinkle with a pinch of the salt, and, with the flat side of a large knife, mash and smear the mixture to a coarse paste. whisk the garlic paste, lime juice, remaining salt and chilli powder together in a bowl. gradually whisk in the olive oil, starting with a few drops ... | [
"dressing",
"garlic",
"lime juice",
"salt",
"chilli powder",
"extra-virgin olive oil",
"salad",
"pinto beans",
"corn kernels",
"orange",
"red onion",
"salt black pepper",
"cherry tomatoes",
"avocado",
"cilantro"
] |
apple coffee cake | 4 | [
"1/2 cup light brown sugar, divided",
"¾ cup coconut oil, plus 1 tablespoon",
"3 large eggs",
"3 teaspoons vanilla essence, divided",
"2 ¼ cups white wholewheat flour, divided",
"3 teaspoons ground cinnamon, divided",
"1 teaspoon baking soda",
"1 teaspoon baking powder",
"½ teaspoon salt",
"1 cup ... | [
"preheat oven to 180°c. coat a baking dish with baking spray.",
"combine ¼ cup sugar and coconut oil in the bowl of a stand mixer fitted with a paddle attachment. beat on medium speed until light and fluffy, about 3 minutes. add eggs, 1 at a time, beating on low speed just until blended after each addition. add 2... | [
"brown sugar",
"coconut oil",
"eggs",
"vanilla essence",
"white wholewheat flour",
"cinnamon",
"baking soda",
"baking powder",
"salt",
"greek yoghurt",
"granny smith apples",
"olded rolled oats",
"pecans"
] |
pindi chickpeas | 8 | [
"2 cups dry chickpeas soaked for 8 hours or overnight",
"1 cinnamon stick",
"4 green cardamoms",
"1 black cardamom",
"½ teaspoon black peppercorns",
"½ teaspoon baking soda",
"½ tablespoon salt + more to taste",
"water",
"6 tablespoons pindi chole masala",
"2 teaspoons ginger, thinly sliced",
"4... | [
"to a pressure cooker, add soaked chickpeas, the whole spices, baking soda, salt, and enough water to just cover the chickpeas. pressure cook on medium-high heat for 3-4 whistles. they should be really soft and tender.",
"take out the larger whole spices and the tea bags. reserve the dark water in the pressure co... | [
"chickpeas",
"cinnamon",
"green cardamoms",
"black cardamom",
"black peppercorns",
"baking soda",
"salt",
"water",
"pindi chole masala",
"ginger",
"green chilis",
"vegan butter"
] |
creamy mushroom and black beluga lentil stew | 4 | [
"lentils:",
"1 cup black beluga lentils",
"½ teaspoon salt",
"1 3/4 cups low-sodium vegetable stock",
"6 sprigs of fresh thyme",
"1 spring of fresh rosemary",
"1 bay leaf",
"½ teaspoon salt",
"8 whole black peppercorns",
"mushroom stew:",
"2 tablespoons olive oil",
"1 yellow onion diced",
"6... | [
"sift through the lentils to remove any debris or pebbles. then place them in a fine-mesh sieve and rinse under cold water until the water runs clear.",
"to make the lentils in the instant pot, combine all of the lentils ingredients in the inner pot and stir to combine. select the pressure cook setting (or manual... | [
"lentils",
"black beluga lentils",
"salt",
"vegetable stock",
"thyme",
"rosemary",
"bay leaf",
"salt",
"black peppercorns",
"mushroom stew",
"olive oil",
"yellow onion",
"garlic",
"cremini mushrooms",
"shiitake mushrooms",
"salt black pepper",
"thyme leaves",
"red pepper flakes",
... |
cottage pie with soya mince | 10 | [
"2 sweet potatoes (diced)",
"2 potatoes",
"2 cups water",
"3 tablespoons oil",
"½ onion finely diced",
"1 teaspoon ginger and garlic paste",
"1 tablespoon smoked paprika",
"1 tablespoon tomato paste",
"½ cup boiling water",
"2 cups soya mince (soaked overnight and drained)",
"salt and black pepp... | [
"peel and boil the sweet potato and potato, drain the water and mash.",
"preheat oven to 180°c.",
"in a large pot, add the oil and sauté the onions till golden brown.",
"add in the ginger garlic paste, smoked paprika and tomato paste. cook off and add ½ a cup of boiling water.",
"add in the soya mince and c... | [
"sweet potatoes",
"potatoes",
"water",
"oil",
"onion",
"ginger garlic paste",
"paprika",
"tomato paste",
"water",
"soya mince",
"salt black pepper",
"mozzarella cheese",
"mixed herbs"
] |
roasted beet and sweet potato sandwiches | 4 | [
"2 cups sliced sweet potatoes",
"2 cups sliced peeled beets",
"3 tablespoons extra-virgin olive oil, divided",
"1/4 teaspoon salt plus a pinch, divided",
"1 teaspoon ground pepper plus more to taste, divided",
"1/2 cup thinly sliced red onion",
"1/2 cup distilled white vinegar",
"1/2 cup plain yoghurt... | [
"preheat oven to 200°c.",
"toss sweet potatoes, beets, 2 tablespoons oil and 1/4 teaspoon each salt and pepper in a medium bowl. spread on a large baking sheet. roast until tender, about 20 minutes.",
"meanwhile, combine onion and vinegar in a small bowl. mix yogurt, feta and ground pepper to taste in another s... | [
"sweet potatoes",
"beets",
"extra-virgin olive oil",
"salt",
"pepper",
"red onion",
"white vinegar",
"yoghurt",
"feta cheese",
"baby arugula",
"lemon juice",
"wheat baguette"
] |
zucchini banana bread | 12 | [
"¾ cup cake flour",
"¾ cup whole wheat flour",
"1 teaspoon ground cinnamon",
"¾ teaspoon baking soda",
"½ teaspoon salt",
"2 large eggs",
"¼ cup brown sugar",
"¼ cup canola oil",
"1 ½ teaspoons vanilla essence",
"1 cup shredded zucchini (about 1 medium)",
"1 cup mashed ripe banana"
] | [
"preheat the oven to 180°c and grease a loaf tin.",
"whisk all-purpose flour, whole-wheat flour, cinnamon, baking soda and salt in a large bowl; set aside.",
"whisk eggs, sugar, oil and vanilla in a medium bowl. stir in zucchini and banana until well combined.",
"add the wet ingredients to the flour mixture ... | [
"cake flour",
"wheat flour",
"cinnamon",
"baking soda",
"salt",
"eggs",
"brown sugar",
"canola oil",
"vanilla essence",
"zucchini",
"banana"
] |
baked oats | 4 | [
"1 tablespoon canola oil",
"1/2 cup unsweetened applesauce",
"1/3 cup brown sugar",
"2 eggs",
"3 cups uncooked rolled oats",
"2 teaspoons baking powder",
"1 teaspoon cinnamon",
"1 cup skim milk"
] | [
"preheat the oven to 180 °c.",
"in a bowl , stir together oil, applesauce, sugar and eggs.",
"add dry ingredients and milk. mix well.",
"spray a baking pan generously with cooking spray. spoon oatmeal mixture into pan.",
"bake at 180° c for 30 minutes."
] | [
"canola oil",
"applesauce",
"brown sugar",
"eggs",
"rolled oats",
"baking powder",
"cinnamon",
"milk"
] |
wild mushroom couscous | 6 | [
"2 tablespoons olive oil",
"4 garlic cloves, peeled and finely chopped",
"1 onion, peeled and roughly chopped",
"125g shiitake mushrooms, washed and sliced",
"20g dried porcini mushrooms",
"225g brown couscous",
"700ml vegetable stock",
"2 tablespoons basil, roughly chopped"
] | [
"heat the olive oil in a large frying pan. add the garlic and onion and sauté for 3 mins. add the sliced mushrooms and cook for 5 mins. stir in the vegetable stock and porcini and bring to a boil.",
"add the couscous and reduce to a low flame, cover and simmer until the couscous is tender and the liquids are abso... | [
"olive oil",
"garlic",
"onion",
"shiitake mushrooms",
"porcini mushrooms",
"brown couscous",
"vegetable stock",
"basil"
] |
vietnamese crunchy peanut salad | 4 | [
"150g dried egg noodles",
"2 teaspoons toasted sesame oil",
"1 teaspoons sunflower oil",
"1 red pepper, chopped into matchsticks",
"1 teaspoon fresh ginger root, finely chopped",
"quarter small red chilli, finely chopped (optional)",
"4 spring onions, trimmed and chopped",
"150g bean sprouts",
"hand... | [
"cook noodles according to pack instructions (times vary – typically 4–6 minutes), drain and immediately plunge them into cold water to stop them cooking further. drain again and then add to a bowl with the toasted sesame oil, mix well and reserve.",
"meanwhile, add the sunflower oil to a pan, then add the red pe... | [
"egg noodles",
"sesame oil",
"sunflower oil",
"red pepper",
"ginger root",
"red chilli",
"spring onions",
"bean sprouts",
"corianders",
"cucumber",
"juice lime",
"peanuts",
"soy sauce"
] |
pumpkin soup with crunchy croutons | 6 | [
"1 pumpkin (about 1.2kg)",
"2 onions",
"1 tablespoon olive oil",
"2 apples",
"2 garlic cloves",
"10g fresh sage",
"1 loaf whole wheat bread",
"1 litre vegetable stock",
"½ cup parmesan cheese"
] | [
"preheat the oven to 180°c. scrub the pumpkin or squash, slice in half and scoop out the seeds, then roughly chop the flesh. peel and slice the onions into wedges. place on a roasting tin and drizzle over 2 tbsp olive oil, then roast for 30 mins.",
"meanwhile, core the apples and slice into wedges, and peel the ... | [
"pumpkin",
"onions",
"olive oil",
"apples",
"garlic",
"sage",
"lo wheat bread",
"vegetable stock",
"parmesan cheese"
] |
black lentils with spinach | 4 | [
"for the lentils:",
"1/2 cup black lentils (or french green lentils)",
"salt",
"2 tablespoons olive oil",
"1 onion, thinly sliced",
"1/4 cup white balsamic vinegar",
"1 cup baby spinach",
"for the lemony yoghurt sauce:",
"1 cup low-fat greek yogurt",
"1 tablespoon fresh lemon juice",
"1/2 teaspo... | [
"place the lentils in a small pot and cover with water. add a teaspoon of salt. bring to a simmer. simmer till done.",
"meanwhile, in a large skillet, heat the oil over high heat. add the onions and a pinch of salt. stir. cover the pan and immediately turn the heat to low.",
"when the lentils are done, remove t... | [
"lentils",
"black lentils",
"salt",
"olive oil",
"onion",
"white balsamic vinegar",
"baby spinach",
"lemon yoghurt sauce",
"greek yogurt",
"lemon juice",
"salt"
] |
ostrich burger patty | 2 | [
"250g ostrich mince",
"¼ cup onion, diced",
"1 teaspoon salt",
"1 teaspoon black pepper, crushed",
"1 teaspoon thyme",
"1 teaspoon ginger and garlic paste",
"1 teaspoon coriander chopped",
"1 teaspoon paprika",
"2 teaspoons worchestershire sauce",
"1 egg",
"2 tablespoons breadcrumbs",
"2 table... | [
"place the mince, onion, salt, pepper, thyme, coriander, garlic and ginger, paprika, worchestershire sauce, egg and breadcrumbs in a bowl. mix well to combine.",
"divide the mixture into 2 portions and medium shape into patties.",
"heat the oil on a non stick frying pan and pan-fry the patty on each side for 2-... | [
"ostrich mince",
"onion",
"salt",
"black pepper",
"thyme",
"ginger garlic paste",
"coriander",
"paprika",
"worchestershire sauce",
"egg",
"breadcrumbs",
"olive oil"
] |
frozen yoghurt coated berries | 2 | [
"2 cups (about 200g) blueberries, fresh or frozen",
"¼ cup (100g) plain low-fat yoghurt"
] | [
"in a bowl, combine blueberries and yoghurt until well-coated.",
"line a baking sheet with baking or parchment paper. transfer individual covered berries to the sheet in an even layer.",
"freeze for at least 30 minutes before transferring to a freezer bag or freezer-friendly storage container. continue to stor... | [
"blueberries",
"yoghurt"
] |
roasted winter butternut | 4 | [
"4 cups peeled and diced butternut",
"2 teaspoons canola oil, divided",
"1 cup diced onion",
"1 cup fresh cranberries",
"4 cups cooked wild rice",
"1/4 cup walnuts, chopped",
"1 small orange, peeled and segmented",
"1/2 tablespoon chopped italian parsley",
"1/4 teaspoon thyme",
"black pepper to ta... | [
"heat oven to 200°c. place squash in a roasting pan and toss with 1 teaspoon of oil. roast for 40 minutes or until brown.",
"in a hot sauté pan, brown onions with remaining oil. add cranberries and sauté for 1 minute.",
"add remaining ingredients and sauté for 4 to 5 minutes or until heated thoroughly. serve."
... | [
"butternut",
"canola oil",
"onion",
"cranberries",
"wild rice",
"walnuts",
"orange",
"italian parsley",
"thyme",
"black pepper"
] |
tofu brochettes with sesame seeds | 4 | [
"400g plain firm tofu, drained",
"2 tablespoons olive oil",
"1 teaspoon honey",
"salt",
"pepper",
"4 tablespoons sesame seeds",
"150g spinach"
] | [
"heat the grill to hot. whisk together the olive oil and honey. thread the cubes of tofu onto skewers, fitting 4 to each brochette and brush with the olive oil and honey and season well. coat the tofu cubes in the sesame seeds so that they are covered evenly.",
"grill for 6-8 minutes until golden brown on the ou... | [
"firm tofu",
"olive oil",
"honey",
"salt",
"pepper",
"sesame seeds",
"spinach"
] |
spring chicken tray bake | 4 | [
"500g new potatoes",
"4 chicken thighs, skin on, bone in",
"1 tablespoon olive oil",
"1 bunch of spring onions",
"1 head of cauliflower (cut into florets)",
"1 head of broccoli (cut into florets)",
"1 lemon(sliced)",
"½ a bunch of dill (10g)",
"100g greek-style yoghurt",
"whole wheat crusty bread,... | [
"preheat the oven to 180°c. scrub and chop the new potatoes into quarters and place on a large baking tray with the chicken thighs. drizzle with 1 tbsp of olive oil, season with sea salt and black pepper and toss to coat, then spread out in an even layer with the chicken skin-side up. roast for 30 mins, then remove... | [
"potatoes",
"chicken thighs",
"olive oil",
"spring onions",
"cauliflower",
"broccoli",
"lemon",
"dill",
"greek yoghurt",
"wheat crusty bread"
] |
roasted artichoke dip | 4 | [
"2 cups artichoke hearts",
"1 tablespoon black pepper",
"4 cups chopped spinach",
"1 teaspoon minced dried thyme",
"2 cloves garlic, minced",
"1 tablespoon minced fresh parsley",
"1 cup cooked white beans",
"2 tablespoons grated parmesan cheese",
"1/2 cup reduced-fat ricotta cheese"
] | [
"heat oven to 180°c.",
"mix all ingredients together. put in a glass or ceramic dish and bake for 30 minutes.",
"remove and blend in a food processor till chunky.",
"serve with vegetables or whole-grain bread or crackers."
] | [
"artichoke hearts",
"black pepper",
"spinach",
"thyme",
"garlic",
"parsley",
"white beans",
"parmesan cheese",
"ricotta cheese"
] |
vegetarian chilli | 8 | [
"1 tablespoon olive oil no, salt, cumin, and bay leaves. cook and stir until onion is tender; stir in celery, green bell peppers, jalapeños, and garlic. add green chile peppers and cook until heated through. stir in vegetarian burger crumbles; reduce ... | [
"heat olive oil in a large pot over medium heat. stir in onion and season with oregano,salt, cumin, and bay leaves. cook and stir until onion is tender; stir in celery, green bell peppers, jalapeños, and garlic. add green chilli peppers and cook until heated through.",
"add in vegetarian burger crumbles; reduce h... | [
"olive oil cum on green pepper burger tomato corn",
"onion",
"oregano",
"salt",
"cumin",
"bay leaves",
"celery",
"green bell peppers",
"jalapeno peppers",
"garlic",
"green peppers",
"vegetarian burger crumbles",
"tomatoes",
"chili powder",
"black pepper",
"kidney beans",
"garbanzo be... |
sweet potato frittata with tomato salsa | 2 | [
"1 teaspoon olive oil",
"1 large sweet potato (250g) peeled and cubed",
"1 spring onion (finely sliced)",
"salt and black pepper",
"4 eggs (lightly beaten)",
"tomato salsa:",
"250g cherry tomatoes",
"2 spring onions chopped",
"2 tablespoons coriander chopped",
"1 teaspoon lemon juice",
"1 tables... | [
"in a pan, add the olive oil and sauté the sweet potato until slightly golden brown.",
"add the spring onion and seasoning. pour in the egg and allow to cook fully before flipping and cooking the other side.",
"for the salsa: slice the tomatoes into quarters and add the remaining ingredients. toss well. serve o... | [
"olive oil",
"sweet potato",
"spring onion",
"salt black pepper",
"eggs",
"tomato salsa",
"cherry tomatoes",
"spring onions",
"coriander",
"lemon juice",
"olive oil",
"sesame oil"
] |
greek bean salad | 2 | [
"1 can cannellini beans (rinsed and drained)",
"1 cup grape tomatoes (cut in half)",
"¼ cup diced red onion",
"¼ cup diced green bell pepper",
"¼ cup crumbled reduced-fat feta cheese",
"6 kalamata olives (pitted and chopped)",
"¼ cup red wine vinegar",
"¼ cup olive oil",
"½ teaspoon dried oregano",
... | [
"in a medium salad bowl, combine the beans, tomatoes, onion, bell pepper, feta cheese, and olives.",
"in a small bowl, whisk together the vinegar, olive oil, oregano, and black pepper.",
"pour the dressing over the salad ingredients and mix to coat. serve cold."
] | [
"cannellini beans",
"grape tomatoes",
"red onion",
"green bell pepper",
"feta cheese",
"kalamata olives",
"red wine vinegar",
"olive oil",
"oregano",
"black pepper"
] |
warm rainbow veg salad | 4 | [
"2 red onions",
"500g sweet potatoes",
"3 mixed-colour peppers",
"1 tablespoon olive oil",
"1 tablespoon red wine vinegar",
"300g long grain & wild rice",
"1 pomegranate",
"50g mixed nuts",
"50g feta",
"10g fresh mint"
] | [
"preheat the oven to 180°c. peel and quarter the red onions, scrub and cut the sweet potato into 5cm pieces, and deseed and roughly chop the peppers. put it all in a large roasting tin with 1 tbsp each of olive oil and red wine vinegar, season, then roast for 40 mins until softened and crisp up at the edges.",
"c... | [
"red onions",
"sweet potatoes",
"mixed-colour peppers",
"olive oil",
"red wine vinegar",
"rice",
"pomegranate",
"mixed nuts",
"feta",
"mint"
] |
carrot cake | 8 | [
"1 ½ cups whole wheat flour",
"⅔ cup flaxseeds (ground)",
"2 teaspoons baking powder",
"1 teaspoon cinnamon powder",
"½ teaspoon baking soda",
"¼ teaspoon salt",
"3 cups finely shredded carrot (about 6 medium carrots)",
"4 eggs, lightly beaten",
"1 cup brown sugar",
"½ cup canola oil",
"fluffy c... | [
"preheat oven to 180°c and grease two round cake pans; line the bottom of the pans with waxed paper or parchment paper.",
"in a large bowl, stir together flour, flax seed meal, baking powder, cinnamon, baking soda and salt; set aside.",
"in another large bowl, combine finely shredded carrot, eggs, granulated su... | [
"wheat flour",
"flaxseeds",
"baking powder",
"cinnamon powder",
"baking soda",
"salt",
"carrot",
"eggs",
"brown sugar",
"canola oil",
"cream cheese frost",
"cream cheese",
"vanilla",
"sugar",
"milk"
] |
chilli lime chicken salad | 4 | [
"2 limes, zested and juiced",
"1 large red chilli, halved and thinly sliced",
"650g pack chicken breast portions",
"2 x 250g pouches microwave wholegrain rice and quinoa",
"50g frozen green beans",
"½ teaspoon ground cumin",
"100g radishes, quartered",
"70g rocket leaves",
"30g pack fresh mint, leav... | [
"mix the lime zest and juice and the chilli in a shallow dish. season, add the chicken and toss to coat. set aside for 10 mins to marinate. meanwhile, preheat the grill to its highest setting and line a baking tray with foil.",
"transfer the chicken to the lined tray, pour over the marinade and grill for 8-10 min... | [
"limes",
"red chilli",
"chicken breast portions",
"grain rice quinoa",
"green beans",
"cumin",
"radishes",
"rocket leaves",
"mint"
] |
egg-fried cauliflower rice and prawns | 4 | [
"1 cauliflower, separated into florets, leaves discarded",
"2 teaspoons sunflower oil",
"220g pack stir-fry vegetable medley, chopped",
"2 teaspoons ginger and garlic paste",
"2 carrots, peeled and chopped",
"150g frozen peas",
"200g frozen cooked and peeled prawns, defrosted",
"3 eggs",
"3 teaspoon... | [
"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... | [
"cauliflower",
"sunflower oil",
"vegetable medley",
"ginger garlic paste",
"carrots",
"peas",
"prawns",
"eggs",
"sesame oil",
"soy sauce extra"
] |
breakfast beans relish | 4 | [
"1 tin baked beans (1 x 410 g tin)",
"1 green pepper-cored and cut finely",
"1 onion –peeled and cut finely",
"1 teaspoon dried herbs",
"1 teaspoon medium curry powder",
"2 tablespoons canola oil",
"black pepper and salt to taste"
] | [
"in a pan sauté onions and green pepper together until soft.",
"add curry and herbs.",
"add drained baked beans and mix well.",
"add black pepper and salt to taste."
] | [
"ed beans",
"green pepper",
"onion",
"herbs",
"curry powder",
"canola oil",
"black pepper salt"
] |
green thai fish curry | 4 | [
"1 bunch coriander",
"3 green chilies, trimmed",
"6 spring onions, trimmed",
"1 small piece fresh root ginger, peeled and chopped",
"2 lemongrass stalks, trimmed and chopped",
"3 garlic cloves",
"1 teaspoon ground cumin",
"1 teaspoon ground coriander",
"1 teaspoon olive oil",
"200g green beans, tr... | [
"reserve a few leaves of coriander for garnish and then place the remainder, including stalks, into a food processor. add the green chillies, spring onion, root ginger, lemongrass, garlic, ground cumin and coriander. blitz to a coarse paste.",
"heat the oil in a wok or large saucepan, add the green beans and stir... | [
"coriander",
"green chilies",
"spring onions",
"root ginger",
"lemongrass",
"garlic",
"cumin",
"coriander",
"olive oil",
"green beans",
"coconut milk",
"salmon fillets",
"mbo prawns",
"baby spinach leaves",
"limes zest juice"
] |
high-protein strawberry & peanut butter overnight oats | 4 | [
"1 cup low-fat greek-style yoghurt",
"1/2 cup unsweetened soy milk",
"1/4 cup natural peanut butter",
"1 tablespoon pure maple syrup",
"pinch of salt",
"1 cup rolled oats",
"1 cup chopped strawberries, plus more for garnish"
] | [
"whisk yoghurt, soy milk, peanut butter, maple syrup, and salt in a medium bowl. stir in oats and strawberries. cover and refrigerate until the oats have softened, at least 8 hours or up to 3 days. garnish with more chopped strawberries, if desired."
] | [
"greekstyle yoghurt",
"soy milk",
"peanut butter",
"maple syrup",
"salt",
"rolled oats",
"strawberries"
] |
rosemary, olive and pesto pizza | 6 | [
"for the pizza base:",
"300g whole wheat flour",
"1 tablespoon baking powder",
"2 tablespoons olive oil",
"2 tablespoons green olives",
"1 teaspoon salt",
"120ml water",
"for the topping :",
"3 tablespoons classic green pesto",
"2 cloves garlic, finely chopped",
"150g green olives, cut in ½",
... | [
"combine all the ingredients in a food processor and whizz together until a dough has formed. cover a baking tray with nonstick baking paper. preheat the oven to 220°c.",
"turn dough onto a lightly floured work surface. using a rolling pin, roll out to about 30cm/12inch diameter. using a pastry brush, coat the su... | [
"pizza",
"wheat flour",
"baking powder",
"olive oil",
"green olives",
"salt",
"water",
"classic green pesto",
"garlic",
"green olives",
"rosemary leaves",
"salt",
"parmesan cheese"
] |
ginger infused oatmeal | 2 | [
"2 cups skim milk",
"1 cup rolled oats",
"2 teaspoons brown sugar",
"1 tablespoon fresh ginger(grated)",
"1 tablespoon chia seeds",
"¼ teaspoon cinnamon",
"¼ teaspoon vanilla essence",
"½ cup raspberries",
"½ cup blueberries",
"1/8 cup walnuts(chopped)"
] | [
"in a saucepan, bring the milk to a boil.",
"stir in the oats, brown sugar, ginger, chia seeds, cinnamon and vanilla essence.",
"cook the mixture over medium heat, stirring occasionally until the oats are creamy and the liquid has been absorbed about 5-7 minutes.",
"serve with berries and chopped walnuts."
] | [
"milk",
"rolled oats",
"brown sugar",
"ginger",
"chia seeds",
"cinnamon",
"vanilla essence",
"raspberries",
"blueberries",
"walnuts"
] |
gazpacho | 4 | [
"500g chopped and strained tomatoes",
"2 ripe plum tomatoes, quartered",
"1 cucumber, roughly chopped",
"6 garlic cloves",
"2 tablespoon olive oil",
"2 teaspoon tomato paste",
"2 tablespoon hot sauce",
"2 teaspoons white balsamic vinegar",
"1 red pepper, seeds removed and quartered",
"2 tablespoon... | [
"place all ingredients into a food processor and blitz well.",
"season with salt and pepper.",
"serve cold with whole wheat toast."
] | [
"tomatoes",
"plum tomatoes",
"cucumber",
"garlic",
"olive oil",
"tomato paste",
"sauce",
"white balsamic vinegar",
"red pepper",
"worcestershire sauce",
"red onion",
"cumin",
"basil",
"salt pepper",
"wheat toast"
] |
coconut shrimp | 3 | [
"1/4 cup desiccated coconut",
"1/4 cup breadcrumbs",
"1/2 teaspoon salt",
"1/2 cup coconut milk",
"12 large shrimp, peeled and deveined"
] | [
"heat the oven to 180°c. lightly coat a baking sheet with cooking spray.",
"place the coconut, panko and salt in a food processor and process until the mixture is an even consistency. place the panko mixture in a small bowl.",
"place the coconut milk in another small bowl. dip each shrimp in the coconut milk an... | [
"coconut",
"breadcrumbs",
"salt",
"coconut milk",
"shrimp"
] |
chana masala (savory indian chick peas) | 4 | [
"1 onion, chopped",
"1 tomato, chopped",
"1 tablespoon fresh ginger, peeled and chopped",
"4 cloves garlic, chopped, or more to taste",
"1 green chili pepper, seeded and chopped (optional)",
"3 tablespoons olive oil",
"2 fresh bay leaves",
"1 teaspoon chili powder",
"1 teaspoon coriander powder",
... | [
"blend onion, tomato, ginger, garlic, and chili pepper together in a food processor into a paste.",
"heat olive oil in a large pan over medium heat.",
"sauté bay leaves in hot oil until fragrant, about 30 seconds. pour the paste into the skillet and cook until the oil begins to separate from the mixture and is ... | [
"onion",
"tomato",
"ginger",
"garlic",
"green chili pepper",
"olive oil",
"bay leaves",
"chili powder",
"coriander powder",
"garam masala",
"turmeric powder",
"salt",
"water",
"chickpeas",
"coriander leave"
] |
butterbean and tomato stew | 4 | [
"3½ tablespoons olive oil",
"1 onion, finely chopped",
"4 garlic cloves, crushed",
"2 x 400g tins chopped tomatoes",
"1½ teaspoon dried oregano, plus an extra pinch",
"1 lemon, zested, plus",
"1 tablespoon juice",
"½ teaspoon caster sugar",
"2 x 400g tins butter beans, rinsed and drained",
"200g b... | [
"heat 1 tbsp oil in a large saucepan over a medium heat and fry the onion with a pinch of salt for 6-8 mins until tender. add half the garlic, fry for 30 secs, then add the tomatoes, swirl each can out with 50ml water and add to the pan with 1½ tsp oregano. simmer for 10 mins until the sauce thickens slightly. add ... | [
"olive oil",
"onion",
"garlic",
"tomatoes",
"oregano extra",
"lemon",
"juice",
"caster sugar",
"butter beans",
"baby spinach leaves",
"loaf cru bread",
"basil"
] |
blue cheese dip | 4 | [
"½ cup low fat yoghurt",
"1 garlic clove, chopped",
"1 tablespoon mayonnaise",
"½ lemon, juiced",
"50g crumbled blue cheese",
"2 teaspoons chives (finely chopped)"
] | [
"combine all ingredients in a food processor. blend till smooth and serve with vegetable crudites."
] | [
"yoghurt",
"garlic",
"mayonnaise",
"lemon",
"blue cheese",
"chives"
] |
tandoori chicken wrap | 1 | [
"200g chicken breast (cubed)",
"½ teaspoon ground turmeric",
"½ teaspoon ground cumin",
"½ teaspoon minced garlic",
"½ teaspoon ground white pepper",
"½ teaspoon ground cayenne pepper",
"½ teaspoon coriander seeds",
"½ teaspoon ground nutmeg",
"salt and pepper",
"¼ cup plain non-fat yoghurt... | [
"season chicken with spices and let marinate in the refrigerator for 2 hours.",
"place in an oven proof dish and set oven on grill function. place chicken in the oven and cook for 3-4 minutes per side, turning it constantly.",
"slice chicken and toss with yoghurt.",
"build wrap with flatbread, sliced chicken ... | [
"chicken breast",
"turmeric",
"cumin",
"garlic",
"white pepper",
"cayenne pepper",
"coriander seeds",
"nutmeg",
"salt pepper",
"yoghurt",
"wheat flat breads",
"baby spinach",
"cucumber",
"basil"
] |
brown rice pilaf | 4 | [
"2 tablespoons olive oil",
"½ red onion (finely chopped)",
"1 cup brown rice",
"3 cups low-sodium chicken stock",
"½ cup pecan nuts (lightly toasted)",
"¼ cup dried cranberries",
"¼ cup golden raisins (coarsely chopped)",
"2 tablespoons parsley (chopped)",
"coarse salt and freshly ground pepper to t... | [
"heat oil in a medium saucepan over medium heat.",
"add the onion, and cook until tender, about 3 minutes. add the rice, and cook for 1 minute.",
"pour in the chicken stock, and bring to a boil. reduce the heat, and simmer, covered, until rice is tender and starting to burst, 30 to 45 minutes.",
"add toasted ... | [
"olive oil",
"red onion",
"brown rice",
"chicken stock",
"pecan nuts",
"cranberries",
"golden raisins",
"parsley",
"salt pepper"
] |
corn cakes | 16 | [
"3 tablespoons canola oil",
"½ cup self-raising flour",
"¼ teaspoon salt",
"2 eggs",
"1 tin whole kernel corn (1 x 410 g)",
"1 tin creamed sweetcorn (1 x 410 g)"
] | [
"mix together the oil, eggs and corn (creamed and whole kernel).",
"add the salt and self-raising flour.",
"spoon mixture into greased muffin trays, bake for 10 – 15 minutes and serve hot."
] | [
"canola oil",
"selfraising flour",
"salt",
"eggs",
"kernel corn",
"ed sweetcorn"
] |
baked falafel bites | 8 | [
"1 tablespoon olive oil, plus extra for brushing",
"1 red onion, peeled and diced",
"100g oats",
"1 teaspoon ground cumin",
"1 teaspoon ground coriander",
"1 x 400g tin chickpeas",
"1 garlic clove, peeled",
"30g flat leaf parsley, roughly chopped",
"30g coriander, leaves picked and roughly chopped",... | [
"preheat the oven to 200°c. heat the oil in a small saucepan, add the red onion and cook over a gentle heat for 10 mins until softened.",
"in a food processor, blitz the oats to a fine crumb. add the cooked red onion and all remaining ingredients. season with pepper and blitz to a thick paste.",
"line a baking... | [
"olive oil extra",
"red onion",
"oats",
"cumin",
"coriander",
"tin chickpeas",
"garlic",
"leaf parsley",
"coriander",
"cayenne pepper",
"lemon",
"lemon wed"
] |
scrambled eggs with anchovy and asparagus | 5 | [
"250g asparagus spears",
"1 teaspoon butter",
"10 large eggs (lightly beaten)",
"100g anchovy fillets",
"salt and black pepper",
"4 large basil leaves chopped"
] | [
"in a pot with boiling water, blanch the asparagus. remove and set aside.",
"in a large saucepan on low heat, melt the butter and pour in the eggs.",
"stir the eggs well before add the anchovies and seasoning well with salt and pepper.",
"fold gently until the eggs are cooked.",
"remove from the heat and sp... | [
"asparagus spears",
"butter",
"eggs",
"anchovy fillets",
"salt black pepper",
"basil"
] |
brown rice crumbed paneer bites | 4 | [
"for the filling:",
"1 cup paneer (crumbled)",
"¼ cup butter beans (drained and rinsed)",
"½ cup peas",
"¼ cup carrots",
"1 teaspoon dried thyme",
"½ teaspoon chili flakes",
"salt and pepper",
"for the breading:",
"1 cup whole wheat flour",
"2 eggs beaten",
"1 cup brown rice (crushed)",
"opt... | [
"in a food processor, add all the filling ingredients and blitz till well combined.",
"form small balls using water (to prevent stickiness) and allow to freeze for about 20 minutes.",
"in three separate bowls, place the ingredients for breading.",
"dip the balls lightly in the flour, the egg and then roll ge... | [
"fill",
"paneer",
"butter beans",
"peas",
"carrots",
"thyme",
"chili flakes",
"salt pepper",
"bread",
"wheat flour",
"eggs",
"brown rice",
"oil"
] |
pesto and chicken meatball bake | 4 | [
"400g pack chicken sausages",
"500g conchiglie pasta",
"2 sweet red peppers, deseeded and cut into 1.5cm strips",
"2 tablespoons olive oil",
"4 spring onions, trimmed and roughly chopped",
"300g frozen spinach, defrosted, excess moisture squeezed out",
"1/4 cup pecorino (or italian-style hard cheese), f... | [
"preheat the oven to 220°c. bring a large pan of water to the boil. squeeze the sausage meat out of its casings and roll into cherry-sized balls. you should be able to make 4-5 balls from each sausage.",
"cook the pasta in the boiling water for 7 mins until al dente, stirring occasionally. drain, reserving 100ml ... | [
"chicken sausages",
"conchiglie pasta",
"sweet red peppers",
"olive oil",
"spring onions",
"spinach",
"peco",
"vegetable stock",
"basil",
"mozzarella cheese"
] |
chicken and tomato hotpot | 4 | [
"1 tablespoon olive oil",
"300g frozen classic vegetable base mix",
"30g pack fresh flat-leaf parsley",
"8 boneless, skinless chicken thighs",
"2 tablespoons flour",
"3 tablespoons tomato purée",
"500g ripe tomatoes",
"400g tin cannellini beans",
"600g potatoes",
"2 tablespoons black olives (optio... | [
"preheat the oven to 160°c. drizzle 1 tbsp olive oil into a large casserole pan over a medium heat, add the frozen veg and cook for 10 mins. finely slice the parsley stalks, chop the chicken into 3cm chunks, then add both to the pan and cook for 5 mins.",
"stir in the four and tomato purée. roughly chop the toma... | [
"olive oil",
"classic vegetable base mix",
"leaf parsley",
"chicken thighs",
"flour",
"tomato purée",
"tomatoes",
"tin cannellini beans",
"potatoes",
"black olives"
] |
green mung bean soup recipe | 3 | [
"1/4 cup green mung beans (whole) (soaked and cooked)",
"1 green chilli a",
"1 teaspoon cumin seeds (jeera)",
"asafoetida (hing) , a pinch",
"6 whole black peppercorns , crushed",
"1 teaspoon lemon juice",
"salt , as required",
"1 teaspoon oil"
] | [
"blend the moong dal in a blender with one cup of water.",
"heat oil in a pan and add the cumin seeds. add asafoetida and sauté for a minute.",
"now pour the mashed dal along with a cup of water, required salt, slit green chilli and crushed pepper.",
"mix well and boil in low flame for 5 minutes. switch off t... | [
"green mung beans",
"green chilli",
"cumin seeds",
"asafoetida",
"black peppercorns",
"lemon juice",
"salt",
"oil"
] |
bitter greens, mung bean and orange salad | 3 | [
"1 cup baby spinach leaves",
"1 cup mixed bitter greens (watercress, salad leaves etc.)",
"1 cup fresh mung bean sprouts",
"1 cup orange sections, deseeded",
"1/2 cup diced avocado",
"1 tablespoon soaked walnut bits, soaked for 15 minutes in warm water",
"2 tablespoons extra-virgin olive oil",
"1 tabl... | [
"heat one tbsp of the oil in a pan. toss in the spinach leaves and mung beans and stir briefly to wilt the spinach leaves.",
"remove to a bowl and cool. add the mixed bitter greens, orange and avocado. in another bowl, briskly whisk together the lemon juice, rest of the olive oil, lemon zest, salt, pepper, ginger... | [
"baby spinach leaves",
"mixed bitter greens",
"mung bean sprouts",
"orange",
"avocado",
"walnut bits",
"extra-virgin olive oil",
"lemon juice",
"salt pepper",
"tahini",
"ginger"
] |
tumeric and coconut curry | 4 | [
"4 garlic cloves, chopped",
"4 small green chillies, chopped",
"1 tablespoon finely chopped ginger",
"2 teaspoon finely chopped fresh turmeric",
"2 tablespoon sunflower oil",
"1 onion, finely chopped",
"2 teaspoons ground coriander ·",
"2 teaspoons ground turmeric",
"1 teaspoon ground cumin",
"1... | [
"using a mortar and pestle, pound the garlic, chilli, ginger and turmeric to a paste.",
"heat oil in a deep frypan over medium heat. cook onion, stirring, for 3-4 minutes until softened. add chilli paste and cook, stirring, for 3-4 minutes until fragrant. add spices and curry leaves, and cook, stirring, for a fur... | [
"garlic",
"green chillies",
"ginger",
"turmeric",
"sunflower oil",
"onion",
"coriander",
"turmeric",
"cumin",
"cloves",
"green cardamom pod",
"curry leaves extra",
"coconut milk",
"fish stock",
"white fish",
"juice lime",
"basmati coriander"
] |
methi sweet potato frittata | 2 | [
"½ cup sliced sweet potato",
"5 eggs",
"¼ cup low-fat milk",
"¼ cup grated cheddar cheese",
"1 tablespoon linseed powder",
"½ cup fenugreek leaves",
"2 teaspoons oil",
"½ small onion, diced",
"1 teaspoon minced garlic",
"¼ cup red pepper",
"¼ cup diced orange pepper",
"1 teaspoon cumin powder"... | [
"preheat oven to 190℃. grease a baking tray.",
"brush sweet potato with 5ml oil and roast on a baking tray at 190℃ for 10-15 minutes and set aside.",
"in a bowl, whisk eggs, milk, cheese, linseed and set aside.",
"using a double boiler, steam fenugreek leaves for 5 minutes, drain well and add to the egg mixtu... | [
"sweet potato",
"eggs",
"milk",
"cheddar cheese",
"lined powder",
"fenugreek leaves",
"oil",
"onion",
"garlic",
"red pepper",
"orange pepper",
"cumin powder",
"salt pepper",
"parsley"
] |
spiced cauliflower and chickpea tacos | 4 | [
"1 cauliflower (about 500g), cut into small florets, leaves shredded",
"3 tablespoons olive oil",
"400g tin chickpeas, drained and rinsed",
"2 tablespoons garam masala",
"10g fresh coriander, roughly chopped",
"500g sweet potatoes, scrubbed and cut lengthways into thin wedges",
"250g pack cherry tomatoe... | [
"preheat the oven to 200°c and put 2 large baking trays inside to heat up. put the cauliflower florets on a hot baking tray, drizzle with ½ tbsp oil and toss to coat.",
"roast for 15 mins. add the chickpeas, cauliflower leaves and garam masala, then drizzle with another ½ tbsp oil. toss to coat, then roast for a... | [
"cauliflower",
"olive oil",
"tin chickpeas",
"garam masala",
"coriander",
"sweet potatoes",
"cherry tomatoes",
"tomatoes",
"spring onions",
"mini tortillas"
] |
pilchard and veggie stew | 4 | [
"3 tablespoons olive oil",
"1 onion, peeled and chopped",
"1 green pepper, sliced",
"1 red pepper, sliced",
"2 small carrots, peeled and grated",
"2 tomatoes, diced",
"2 cups beef stock",
"1 can pilchards (410g) drained, rinsed and deboned",
"salt and ground black pepper, to taste",
"1 cup low fat... | [
"in a medium sized saucepan, heat oil and sauté the onions and peppers till soft.",
"add in the carrots, tomatoes and stock; cook for 10 minutes.",
"add pilchards, season well and cook for 10 minutes.",
"add milk and stir well. simmer for 10 minutes.",
"serve with whole wheat macaroni."
] | [
"olive oil",
"onion",
"green pepper",
"red pepper",
"carrots",
"tomatoes",
"beef stock",
"pilchards",
"salt black pepper",
"milk"
] |
muesli muffins | 12 | [
"1 cup whole wheat flour",
"1 teaspoon baking powder",
"¼ cup toasted muesli",
"½ cup brown sugar",
"¼ cup raisins",
"1 cup milk",
"2 eggs",
"¼ cup butter (melted)",
"¼ cup toasted muesli (extra)"
] | [
"preheat oven to 180°c and line a muffin pan with paper cups.",
"sift together the whole wheat flour and baking powder. add the muesli , sugar and raisins. whisk together the eggs and milk.",
"combine with dry ingredients.",
"add the butter and mix well.",
"spoon into muffin trays. top with extra muesli a... | [
"wheat flour",
"baking powder",
"muesli",
"brown sugar",
"raisins",
"milk",
"eggs",
"butter",
"muesliextra"
] |
bircher muesli | 4 | [
"200g rolled oats",
"400ml skim milk",
"1 apple (grated)",
"1 teaspoon honey",
"150ml low fat yoghurt",
"fresh berries (to serve- optional)"
] | [
"place oats in a bowl and cover with the milk. cover and refrigerate for 2 hours.",
"add the apple, honey and yoghurt. mix well.",
"top with fresh berries before serving."
] | [
"rolled oats",
"milk",
"applegrat",
"honey",
"yoghurt",
"berries"
] |
chickpea sundal | 6 | [
"1 cup chickpeas, cooked until soft and tender",
"1 teaspoon olive oil",
"1/2 teaspoon mustard seeds",
"1 teaspoon green chillies",
"1 teaspoon ginger , grated",
"1/4 teaspoon asafoetida (hing)",
"2 tablespoons fresh coconut , grated",
"coriander leaves , small bunch, chopped",
"salt , to taste"
] | [
"heat oil in a pan on medium heat; add the mustard seeds and allow it to crackle.",
"stir in the ginger, green chillies, asafoetida, salt and the cooked chickpeas.",
"stir-fry for a few minutes until all the ingredients are well combined. turn off heat and stir in the coconut and coriander leaves."
] | [
"chickpeas",
"olive oil",
"mustard seeds",
"green chillies",
"ginger",
"asafoetida",
"coconut",
"coriander",
"salt"
] |
apricot-glazed chicken with quinoa pilaf | 4 | [
"2 cups water",
"1 cup quinoa",
"2 tablespoons apricot jam",
"2 tablespoons cider vinegar",
"pinch of cayenne pepper",
"1 tablespoon minced fresh ginger",
"½ cup sliced almonds, toasted",
"½ cup chopped dried apricots",
"¼ cup chopped olives",
"¼ cup chopped fresh parsley",
"½ teaspoon salt, div... | [
"bring water and quinoa to a boil in a medium saucepan over high heat. reduce heat to maintain a simmer, cover and cook until just tender, about 15 minutes. remove from heat and fluff with a fork. meanwhile, whisk apricot jam, vinegar and cayenne in a medium bowl. transfer 3 tablespoons to a small bowl and stir in ... | [
"water",
"quinoa",
"apricot jam",
"cider vinegar",
"cayenne pepper",
"ginger",
"almonds",
"apricots",
"olives",
"parsley",
"salt",
"extra-virgin olive oil",
"chicken thighs"
] |
baked pot stickers | 8 | [
"2 cups finely chopped cooked chicken breast",
"1 can water chestnuts, drained and chopped",
"4 spring onions, thinly sliced",
"1/4 cup shredded carrots",
"1/4 cup reduced-fat mayonnaise",
"1 large egg white",
"1 tablespoon reduced-sodium soy sauce",
"1 garlic clove, minced",
"1 teaspoon grated fres... | [
"preheat the oven to 180 °c and line a baking tray with greaseproof paper.",
"in a large bowl combine all the ingredients for the potstickers: shredded chicken, chestnuts, spring onion, carrots, mayonnaise, egg white, soy sauce, ginger and garlic.",
"moisten wrapper edges with water. place a teaspoon of the fil... | [
"chicken breast",
"water chestnuts",
"spring onions",
"carrots",
"mayonnaise",
"egg white",
"soy sauce",
"garlic",
"ginger",
"wonton wrappers",
"cooking spray"
] |
korma sweet potato soup | 4 | [
"1 tablespoon olive oil",
"1 onion, finely chopped",
"1 garlic clove, finely chopped",
"5cm piece ginger, peeled and chopped",
"15g fresh coriander, leaves and stalks chopped separately",
"2 sweet potatoes (about 700g), peeled and roughly chopped",
"3 tablespoons korma paste",
"1 litre vegetable stock... | [
"heat the oil in a large saucepan over a medium heat and fry the onion for 10 mins, adding the garlic, ginger and coriander stalks for the last 2 mins. stir in the sweet potato chunks and korma paste and cook for a further 2 mins.",
"pour in the stock and chopped tomatoes and bring to the boil. turn down to a gen... | [
"olive oil",
"onion",
"garlic",
"ginger",
"coriander",
"sweet potatoes",
"korma paste",
"vegetable stock",
"tomatoes",
"peanuts"
] |
sweet potato latkes | 4 | [
"1 large sweet potato (approx. 350g), peeled",
"1 small onion, finely chopped",
"1 egg, beaten",
"pinch of black pepper",
"50g whole wheat flour"
] | [
"grate the sweet potato. add to a bowl with the onion, egg and pepper, and mix well.",
"add the flour, mix thoroughly and set aside for 5 minutes.",
"heat a non-stick frying pan over a medium heat, add a teaspoon of the oil and spread to coat the base of the pan. when the pan is hot, add a spoonful of the sweet... | [
"sweet potato",
"onion",
"egg",
"black pepper",
"wheat flour"
] |
fruit, oat & chia mini chews | 6 | [
"1 1/2 cup rolled oats · · · · · · · ·",
"1/2 cup whole wheat flour",
"1/4 teaspoon cinnamon",
"1 tablespoon chia seeds",
"1 apple, peeled and grated",
"1/2 pear, peeled and grated",
"1 small overripe banana, mashed",
"1 egg, lightly beaten",
"1 1/4 cup milk"
] | [
"preheat oven to 180c and grease and line a 26 x 18cm baking tray. in a large bowl, combine the oats, flour, cinnamon, chia seeds, grated apple and pear. in a separate bowl, mix the banana, egg, and milk.",
"add the banana mixture to the dry ingredients and stir to combine.",
"pour the mixture into a prepared b... | [
"rolled oats",
"wheat flour",
"cinnamon",
"chia seeds",
"apple",
"pear",
"overpe banana",
"egg",
"milk"
] |
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