Recipes

Breakfast 1: Omelette

Ingredients 

   For the sauce: 

• 3 tablespoons wholegrain flour 
• 1 tablespoon nutritional yeast (savoury yeast flakes) 
• 3 tablespoons olive oil 
• 1 cup milk or water 
• 1/2-1 teaspoon apple cider vinegar or lemon juice 
• optional pinch of nutmeg 

   For the greens and onions: 

• 2 teaspoons olive oil 
• half a medium onion, finely chopped 
• 6 large leaves kale, silverbeet or chard (or 4-5 cups spinach leaves) 
• 2 large slices bread, fresh or toasted

Instructions

1. To make the sauce, combine the flour, yeast and olive oil in a small saucepan and mix until evenly combined and no lumps remain.  Stir through the milk, a little at a time, then place on the stove over medium heat.  Bring to the boil while stirring and reduce the heat to low and continue to stir for another two minutes.  Remove from the heat while you prepare the rest of the meal.  When ready to serve, adjust the seasonings with vinegar and salt, then briefly reheat until bubbling.
2. To make the greens with onions, remove the green leaves from the stalks and rip or chop into thin pieces.  Wash and dry the leaves using a salad spinner and set aside.  Heat the olive oil in a medium saucepan over medium-high heat, then sauté the onion and salt until fragrant and golden in places.  Set aside until you wish to serve, when the rest of the dish is ready, quickly put the pan back on the heat and stir through the greens until wilted and brightly colored.  For an onion-free option, just use the oil and salt to cook the kale, or steam it instead.
3. When the omelettes are ready, assemble the meal by placing a large slice of bread on each plate, topping with the omelettes.  Reheat the sauce and cook the greens, then place on top of the omelettes and serve with plenty of cracked pepper.

Breakfast 2: Bean Bolognese

Ingredients 

• water, for boiling 
• pasta for 2 serves 
• optional onion and garlic, to sauté 
• 1 - 1 1/2 cups prepared pasta sauce 
• 1 - 1 1/2 cups cooked beans 
• red wine vinegar and salt, to taste 
• optional olives and/or nutritional yeast, to taste
• Method 
• Bring some water to the boil for the pasta. 

Instructions:

1. If you can be bothered with an extra step for an extra tasty sauce, sauté some onion for a few minutes, until tender and fragrant, then add garlic and stir through for a few more seconds.  Add the prepared pasta sauce and beans and bring to the boil.  Reduce the heat and simmer while waiting for the pasta to cook, adjust seasonings to taste with red wine vinegar and salt, adding some olives and/or nutritional yeast for extra flavor if you wish.
2. Serve the sauce on top of the pasta and sprinkle with extra nutritional yeast.

Breakfast 3: Bok Choy and Chickpeas

Ingredients 

• Grains and water for cooking (quinoa will make this a very fast meal) 
• 1 large bunch of bok choy, or other vegetables such as cabbage, cauliflower or broccoli 
• 1 1/2- 2 1/4 cups cooked chickpeas 
• 1/2 cup water 
• 1 1/2 tablespoons mellow light miso 
• 1 1/2 tablespoons balsamic vinegar 
• 1 tablespoon olive oil or water 

Instructions    

1. Cook the grains according to the directions here
2. While the grains are cooking, prepare your vegetables and chickpeas by rinsing and drying them in a salad spinner or colander.  Chop bok choy into pieces around 1 inch (3cm) long.  Make the dressing by mixing the miso, balsamic vinegar and olive oil together in a small bowl. 
3. When the grains have finished cooking, Heat a heavy pan over high head and add 3 teaspoons of olive oil and mix in the bok choy stems. Stir these in the oil and add heat a heavy chef pan or stockpot over a high heat.  When the pan is hot, add the bok choy stems and stir in the oil. Next, add the chickpeas and bok choy leaves.  Cover and cook for 2 minutes without stirring or lifting the lid. 
4. Stir in ½ cup of water into pan. Place the lid back on the pan and continue cooking for another 2-3 minutes. Taste test to see if it is cooked to your preference. Remove from heat and stir in the dressing. Serve immediately over grains.

Breakfast 4: Pasta Alla Carbonara

Ingredients 

• water, for boiling 
• 7oz-10oz (200g-300g) spaghetti or other wholegrain pasta 
• 2/3 cup cashews 
• 2/3 cup water 
• 1 tablespoon olive oil 
• half a medium onion, diced 
• 1.5 cups of peas, fresh or frozen 
• 2 teaspoons mellow light miso 
• 1 teaspoon nutritional yeast (savoury yeast flakes) 

Instructions

1. Bring a pot of water to a boil, for cooking the pasta. 
2. While waiting for the pot to boil, combine the cashews and water in a blender and leave to soak for a few minutes.
3. Sauté the onions in the olive oil until golden and fragrant. 
4. When the pasta water is boiling, add the pasta.  Cook according to the packet directions, adding the peas for the last two minutes of cooking.  Drain. 
5. Switch the blender on to make a creamy sauce from the cashews and water.  Blend until smooth, then pour into the sauté pan with the onions and bring to the boil.  Stir through the miso and nutritional yeast.  Add the pasta and peas, stirring to cover them completely in the sauce.  Serve right away.

Breakfast 5: Potato and Chickpea Salad

Ingredients 

• 1.5lbs (700g) potatoes (9 small-medium ones) 
• a handful of chopped fresh chives 
• half a handful of chopped fresh parsley 
• optional 1 tablespoon mellow light miso* 
• 10 tablespoons (2/3 cup) cashew mayonnaise 
• 1 1/2 cups cooked chickpeas 

Cashew mayonnaise 

• 1 cup raw cashews 
• 1 cup water 
• 1 tablespoon apple cider vinegar 
• 1/4 cup milk 
• 1/4 - 1/2 cup of virgin olive oil 
• Add salt and pepper to your preferred taste

Instructions for Cashew Mayonnaise:

Soak the cashews in vinegar and water for a couple of minutes, for better flavor soak up to 24 hours. Pour into blender and blend until smooth. Add milk. Slowly add in olive oil while blening. Combine salt and pepper to taste. This will remain good for one week if refridgerated.

Instructions

1. Over medium heat, bring a large pot of water to a boil. Clean and cube potatoes in to bite size pieces. Add potatoes when the water is boiling. Cover and cook for 20 minutes, reducing heat to medium-low to prevent boiling over. Drain and rinse with cold water.
2. In a large bowl, combine the parsley, miso, mayonnaise, and chives. Stir until the miso is mixed in. Stir in the chickpeas to cover them in the dressing and add potatoes.

Breakfast 6: Creamy Miso Soup

Ingredients

Marinated Mushrooms

• 2 cups (118 g) baby shiitake mushrooms
• 1 tsp extra virgin olive oil
• 1 tsp gluten-free tamari
• 1 tsp fresh lemon juice

Creamy Miso Soup

• ¼ cup (31 g) pine nuts
• 2 tbsp (20 g) hulled hemp seeds
• 2 tbsp (20 g) white sesame seeds
• 2 tbsp (28 g) miso paste
• ½ tsp dried dill
• ½ tsp ginger powder
• ½ tsp kelp granules
• 2 cups (473 ml) hot water

Garnish

• 2 sprigs fresh parsley
• ½ tsp dulse flakes
• 1 tsp white sesame seeds

Instructions for mushrooms:

Thinly slice and toss in olive oil, tamari and lemon juice. Place them somewhere warm for 30 minutes to allow them to marinate.

Instructions for soup:

Blend all ingredients until smooth. Spoon mushrooms equally into 2 bowls and drizzle the soup over them. Garnish the top with dulse flakes, sesame seeds, and parsley.

Breakfast 7: Sweet Corn Quiche with Buckwheat Onion Crust and Cherry Tomatoes

Ingredients

Buckwheat Onion Crust

• ½ cup (85 g) buckwheat groats
• ½ cup (76 g) roughly chopped onion
• ¼ cup (23 g) ground flax seed

Filling

• 2 cups (303 g) sweet corn
• ¼ cup (38 g) roughly chopped onion
• ¼ tsp salt
• ¼ tsp black pepper
• 1 tsp dried basil

Topping

• 4 cherry tomatoes

Instructions for Crust:

1. Soak buckwheat groats for 30 minutes in water, then rinse well.
2. Put the groats into a food processor or blender with the onion and flax seed and blend to a thick paste. Shape the crusts into tart tins and dehydrate for 3 hours at 115°F (46°C), until paste has hardened and darkened into a crust.

Instructions for filling:

1. Mix all of the ingredients to a paste in a blender, and fill your crusts with mixture. Top with sliced tomatoes.
2. You can also dehydrate the tomatoes at 115°F (46°C) for 1 hour—or throw ’them in the oven at the lowest temperature available—if you want them to develop more flavor, or just use as is.

Lunch 1: Olive Paste and Red Bell Pepper Bruschetta

Ingredients

• 2 large red bell peppers (about one pound)
• 1½ cup pitted black olives
• 2 ounces capers, rinsed and pat-dried
• 4 large garlic cloves, minced
• ½ lemon, juiced
• ½ cup olive oil
• 2 ounces anchovy filets, rinsed and pat-dried
• 1 French baguette
• Salt and pepper to taste

Instructions

1. Preheat broiler. Place your red bell peppers evenly on to a baking sheet and char on all sides. If you have a gas stovetop, you may char the bell peppers over the flames. Once the peppers are blackened on all sides, place in a paper bag and seal. Let stand for 10 minutes. Peel and seed the bell peppers. Remove ribs and slice into ½-inch wide strips.
2. In a food processor, purée the olives, capers, garlic, oil, lemon juice, and anchovy fillets.
3. The paste should be smooth and spreadable. If it is too thick, add a little more olive oil.
4. Season with salt and pepper and refrigerate for 30 minutes.
5. With a serrated knife, cut the baguette into ¾-inch-thick slices. Place the slices on a baking sheet. Broil on both sides until golden brown. Cool before use.
6. Spread some olive paste on each bread slice and top with 1 slice of red bell-pepper.
7. Serve immediately.

Lunch 2: Tomato and Walnut Bruschetta

Ingredients

• 5 large Roma tomatoes (about 1½ pounds)
• 3 ounces fresh mozzarella, finely chopped
• ½ cup walnuts, finely chopped
• 3 large garlic cloves, minced
• ⅓ cup fresh basil, finely chopped
• 1 tablespoon minced fresh oregano
• 2 tablespoons olive oil
• 1 tablespoon balsamic vinegar
• 1 teaspoon lemon juice
• 1 French baguette
• Salt and pepper to taste

Instructions

1. Cut the tomatoes in half. Seed, dice, and place in a bowl. Add in the remaining ingredients, setting bread aside, and toss well. Refrigerate for 2 hours.
2. Preheat the broiler. With a serrated knife, cut the baguette into ½-inch-thick slices. Place the slices on a baking sheet. Broil on both sides until golden brown. Cool before use.
3. Spoon some bruschetta mixture over each bread slice and serve immediately.

Lunch 3: Salmon Bruschetta

Ingredients

• 1⅓ cup fresh basil
• ⅔ cup fresh parsley
• 2 tablespoons minced
• fresh lemon thyme
• ¼ cup walnuts
• 2 garlic cloves
• 1 lemon, zested and juiced
• ¼ cup of virgin olive oil
• 1 loaf of bread
• 24 smoked salmon slices
• Salt and pepper to taste

Instructions:

1. Using a food processor, purée the basil, parsley, lemon thyme, walnuts, garlic, 1 tablespoon lemon zest, and 1 tablespoon lemon juice. Slowly add the oil until you have a smooth paste. Season with salt and pepper. If too thick, add a little more oil.
2. Preheat the broiler. With a serrated knife, cut the walnut bread into ½-inch-thick slices.
3. Cut each slice in half. Place the slices on a baking sheet. Broil on both sides until golden brown. Cool before using.
4. Spread some paste over each bread slice. Add one salmon roll, sprinkle each with a little lemon juice, and serve immediately.

Lunch 4: Apple and Walnut Bruschetta

Ingredients

• 1 fresh rosemary sprig
• 1 lemon, juiced
• 6 apples, washed and patted dried (about 2¼ pounds)
• 1 tablespoon canola oil
• 1 walnut bread loaf
• Two 5-ounce goat cheese logs, thinly sliced
• 6 tablespoons honey
• ½ cup walnuts, finely chopped
• Salt and pepper to taste

Instructions

1. Mince the rosemary as small as possible. Mix with some of the the lemon juice. Peel, core, and quarter the apples. Slice each quarter into 3 slices. Place the apples in a bowl, mix in the rosemary-flavored lemon juice, and set aside.
2. Pat the apples slices dry with paper towels. Heat oil in a large sauté pan over high heat. Add the slices and brown them slightly. Remove the apples and set aside. The apples must still be slightly crunchy. Add a little water and the remaining lemon juice to deglaze the pan (see tips on deglazing). Swirl and scrap to dissolve cooked particles on the bottom and side of the pan. Reduce to approximately 1 tablespoon. Strain over the apples and mix carefully.
3. Preheat the broiler. With a serrated knife, cut the bread into ¾-inch-thick slices. Cut each slice in half. Place the slices on a baking sheet. Broil on both sides until golden brown. Cool before use.
4. Add 3 apple slices to each toasted bread slice. Lay a thin slice of goat cheese and season with salt and pepper. Place under the broiler to melt the cheese slightly. Pour ¼ teaspoon of honey over each slice and sprinkle with walnuts. Serve immediately.

Lunch 5: Cherry Tomatoes with Cod Fish

Ingredients

• 1 pound cod filets
• ½ lemon, juiced
• 24 cherry tomatoes
• 1 shallot, minced
• 1 garlic clove, minced
• 1 bunch fresh parsley, minced
• 1 bunch fresh chives, minced
• 5 scallions, thinly chopped (about 2 ounces)
• 1¾ cup lime juice
• 1 tablespoon olive oil
• A few drops of hot sauce
• Salt and pepper to taste

Instructions

1. Place the fillets in a pan and just barely cover with water. Add the lemon juice and bring to a boil. Reduce heat immediately and simmer until the flesh begins to flake.
2. Drain and set aside to cool. Once cold, shred the fish into small pieces.
3. Cut off the tops of the tomatoes and tops aside. With a melon baller, scoop the seeds and flesh out of the tomatoes. Be careful not to break their bottoms or sides. Turn the empty tomatoes upside down on a plate and set aside.
4. In a bowl, mix the shallot, garlic, parsley, chives, scallions, lime juice, and oil. Add a little pepper and a few drops of hot sauce. Add the cod fish, season with salt and pepper, and mix well. Carefully stuff the tomatoes with the fish mixture and add the reserved tomatoes tops. Refrigerate for 30 minutes before serving.

Lunch 6: Stuffed Mushrooms with Tapenade

Ingredients

• 24 large mushrooms, stems removed
• 1 cup pitted black olives
• 1 ounce capers, drained, rinsed, and patted dry
• 2 ounces anchovy fillets
• 4 garlic cloves, minced
• 3 ounces olive oil
• 1 bunch fresh parsley, minced
• 1 teaspoon lemon juice
• Pepper to taste

Ingredients

1. Preheat the broiler. Empty and clean the center of each mushroom caps. Place the mushrooms on a baking sheet. Broil for 3-4 minutes until the mushrooms start to sweat. Do not overcook, as the mushrooms will start to shrink. Remove from oven and set aside to cool.
2. In a food processor, purée the olives, capers, anchovies, garlic, oil, and lemon juice. Add pepper to taste. Fill each mushroom cap with the tapenade, sprinkle with parsley, and serve immediately.

Lunch 7: Monkfish with Nut Chutney

Ingredients

For the chutney:

• 1 pound low-fat Greek yogurt
• 1 teaspoon ground ginger
• 1 teaspoon ground coriander
• 1 teaspoon ground cumin
• 1 tablespoon olive oil
• 4 jalapeno chilis, minced
• 2 cups chopped fresh cilantro
• 2 tablespoons lime juice
• ⅓ cup pistachios, finely chopped
• ⅓ cup walnuts, finely chopped
• ⅓ cup almonds, finely chopped

For the fish:

• 3 pounds thick monkfish filets
• 1 garlic clove, minced
• ¼ cup olive oil
• 3 tablespoons lime juice
• ¼ teaspoon crushed red pepper flakes
• 24 small Romaine lettuce leaves

Instructions for chutney:

In a large bowl, combine yogurt, ginger, coriander, cumin, oil, jalapenos, cilantro, lime juice, and nuts. Refrigerate until needed.

Instructions for fish:

1. Cut the fillets into 1-inch cubes. In a plastic bag, place the fillet cubes in and mix the garlic, oil, lime juice, and red pepper flakes in a bowl. Pour over the fish, mix carefully, and refrigerate for 1 hour.
2. Preheat the broiler. Remove the fish pieces from the bag and pat dry. Cover a baking sheet with parchment paper. Add the fish pieces and broil for 4 to 6 minutes or until the flesh starts to flake. You may have to turn over the fish pieces, if they start to brown too much.
3. Place fish into middle of romaine leaf and spread the nut chutney over it. Serve immediately.

Dinner 1: Mediterranean Chicken Casserole

Ingredients:

• 2 teaspoons olive oil
• 2 garlic cloves, crushed
• 1 tablespoon of fresh thyme leaves
• ½ cup of button mushrooms, sliced
• 3 sticks of celery thinly sliced
• 8 chicken legs
• 1 brown onion, sliced
• 2 x 400g cans diced Italian tomatoes
• 1 cup of thawed broad beans, peeled
• 1 chicken stock cube (Massel brand)
• Freshly ground black pepper
• 200g dried spiral pasta, optional, to serve

Instructions:

1. Set the oven temperature at 180°C then heat the oil over medium heat. Put the chicken and cook it for about 5 minutes. Transfer the chicken to an 8 cup casserole dish.
2. Combine the celery and the onion to the frying pan. Stir and cook for about 5 minutes. Add the mushroom and garlic. Stir while cooking for another 2 minutes. Put the stock cube and tomato. Stir and cook for 2 minutes. Once done, add this to the casserole dish.
3. Cover the casserole dish using a foil and bake it for about 35 minutes. Put half of the thyme and the broad beans then cook aging for 10 minutes. Take the dish out of the oven and season it with pepper.
4. In cooking the pasta, follow the instructions in the packet or cook until it is al dente.
5. Put the casserole in a large bowl along with the pasta then sprinkle with thyme.

Dinner 2: Mediterranean Seafood Stew

Ingredients:

• 1.5 lbs of fennel, finely chopped and trimmed
• 2 large leeks, pale green and white parts only
• 2 and ¼  lbs of chopped tomatoes
• Salt and Pepper to taste
• 2 chopped garlic cloves
• 4 spring of thyme
• 1 lb of mussels, scrubbed with beards removed
• Flat leaf parsley, 8 sprigs with leaves and stems separated
• 1 lb of shrimp, deveined and shelled
• 2 teaspoons of extra virgin olive oil
• 12 ounces of cod fillet (skinless), divided into 4 inch pieces
• 4 dinner rolls

Instructions:

1. Cut the leek into ¼ in slices (lengthwise) then remove the root ends. Put them in a huge bowl with cold water. Remove the grit and repeat the process then drain.
2. Put the leeks into a 6 quart slow cooker as well as ½ tsp. of ground black pepper, 1 tsp. salt, tomatoes, fennel and garlic. Using a kitchen twine, tie the parsley stems and thyme then put in the vegetable mixture.
3. Cover and cook on high heat setting for 3 hours. Add the mussels and the shrimp then stir. Put the fish on stop. Cover and continue to cook for 30 to 40 minutes.
4. Put the mussels in the serving dishes then put 3 cups of stew to a container. Put it in the fridge overnight. Then, divide the stew among the dishes. Put some oil over the stew and sprinkle parsley over it. Serve your dish with rolls.

Dinner 3: Shrimp and Sausage Jambalaya

Ingredients

• 1 bag of jumbo frozen shrimp, peeled and thawed
• 1 smoked sausage link (sliced)
• 1 ½ cups of white rice
• 29 ounce can of tomato puree
• 5 strips of bacon crumbled
• 14.5 ounce can of diced tomatoes
• 6 ounce can of pitted black olives
• 1 minced garlic clove
• 1 onion, chopped
• 1 tablespoon of dried oregano
• 1 dried bay leaf
• 1 tablespoon basil, dried
• 1 teaspoon sea salt
• 1 teaspoon of garlic salt
• ½ teaspoon of black pepper
• 1 tablespoon of Worcestershire sauce
• 1 tablespoon bay seasoning

Instructions

1. In a slow cooker, put the bacon, sausage, diced tomatoes, tomato puree, onion, garlic, olives, oregano, bay leaf, garlic salt, basil, sea salt, pepper, Worcestershire and Old Bay. Cook over low heat setting for about 5 ½ hours.
2. Add the shrimp and rice. Stir and turn the heat setting to high. Cover and cook for 30 minutes more.
3. Serve the dish with olives and garnish with some oregano.

Dinner 4:  Pot-Roasted Mediterranean Chicken

Ingredients

• Whole chicken, 3.5 lbs
• 5 tablespoons of olive oil
• Marjoram, 2 sprigs, leaves stripped
• Fresh Thyme, 7 sprigs, leaves stripped
• Sea salt and pepper to taste
• 1 fresh lemon, sliced
• 6 garlic cloves
• 7 ounces of black olives
• 9 ounces of fresh mushrooms
• ½ cup of sundried tomatoes, softened
• 1 onion, cut into 8 pieces
• ¾ cup of white wine

Instructions

1. Heat the oven at 425°F. Use salt and pepper to season the chicken. With a mini food processor, mix thyme, garlic, marjoram and 1 tbsp. of olive oil to form a paste.
2. Rub the paste onto the chicken.  Put half of the olives, lemon slices and 1/3 of the mushrooms. Drain the sun dried tomatoes and put them all over the chicken. Add the onions and the remaining ingredients (lemon slices, mushrooms and olives). Pour white wine and ¼ cup of olive oil onto the vegetables as well as the chicken. Roast for about 1 to 1 ¼ hours, basting every 10 minutes.
3. Take the vegetables and put the chicken on a carving board. Remove the trussing and serve the dish with mushrooms, olives, lemons, onions and tomatoes surrounding the chicken.

Dinner 5: Spiced Meatballs and Slow-Cooked Eggplant, Zucchini and Peppers

Ingredients

Slow-Cooked Eggplant, Zucchini and Peppers

• 1 small eggplant, chopped
• 1 large zucchini, chopped
• 1 red bell pepper, chopped
• 1 yellow onion, chopped
• 12 cherry tomatoes cut in half
• Juice from 1/2 lemon
• 1 tbsp. olive oil
• salt and pepper to taste
• handful of herbs (such as basil, coriander or parsley), chopped

Spiced Meatballs

• 1/2 lb. ground beef
• 1 tsp. ras al hanut
• 1/2 tsp. salt
• 1/2 yellow onion, finely chopped
• 1 tsp. olive oil

Instructions for Spiced Meatballs

1. For the spiced meatballs, mix the meat and form them into meatballs.
2. Mix together and form into meatballs.
3. Heat the olive oil then add the meatballs. Cook until the meatballs turn golden brown.

Instructions

1. Heat oil and add onion. Cook until it is golden brown. Then, add pepper and sauté.
2. Put the eggplant and sauté for a few minutes.
3. Add zucchini and turn the heat setting to low. Stir and cook for 20-30 minutes.
4. Add salt, pepper and tomatoes then cook for 5 minutes more.
5. Add the herbs and lemon juice then put seasoning depending on preference.

Dinner 6: Shrimp with Tomatoes and Feta from the Mediterranean

Ingredients

• ¼ cup olive oil
• 1 medium onion, chopped
• 1 28-ounce can crushed tomatoes
• ½ cup dry white wine
• ½ teaspoon dried oregano
• Salt
• Pinch of crushed red pepper
• 1 ½ pounds medium shrimp, shelled and deveined
• 1 cup feta cheese
• 2 tablespoons chopped fresh flat-leave