Welcome aboard.

Ingredients

• 1 can no-salt-added cooked white beans (400 g can), drained and rinsed
• 1 can no-salt-added chopped tomatoes (400 g can)
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• ½ teaspoon dried oregano
• black pepper, to taste

Let’s cook

1. Warm the olive oil in a saucepan over medium-low heat. Add the garlic and stir gently for about a minute, until fragrant.
2. Add the tomatoes, beans and oregano. Bring to a gentle simmer, then cook for 15 minutes, stirring occasionally.
3. Season to taste and serve warm. Add a splash of water if you prefer a looser sauce.

Ingredients

• 600 g small potatoes, halved
• 2 tablespoons olive oil
• 1 lemon, zest and juice
• 1 teaspoon dried thyme
• black pepper, to taste

Let’s cook

1. Cover the potatoes with water in a saucepan. Bring to a boil, then simmer for 10–15 minutes, until just tender. Drain well and let the steam escape.
2. Heat the olive oil in a large skillet over medium heat. Place the potatoes cut-side down and cook for 8–10 minutes until golden. Work in batches if needed.
3. Turn the potatoes, add the thyme and lemon zest, and cook for another 2 minutes. Finish with lemon juice and seasoning to taste.

Ingredients

• 2 slices thick bread
• 2 ripe tomatoes, chopped
• 1 tablespoon olive oil
• fresh basil leaves, a few, to taste
• salt and black pepper, to taste

Let’s cook

1. Toast the bread until crisp and golden.
2. Combine the tomatoes and olive oil in a bowl. Season to taste.
3. Spoon the tomatoes over the toast, scatter with torn basil and serve straight away.

Ingredients

• 4 large eggs
• 150 g mushrooms, sliced
• 60 g baby spinach
• 1 tablespoon olive oil
• black pepper, to taste

Let’s cook

1. Beat the eggs with black pepper in a bowl. Wipe the mushrooms clean and slice them.
2. Heat the oil in a nonstick skillet over medium heat. Cook the mushrooms for 6–8 minutes, until their moisture has evaporated. Stir in the spinach until wilted.
3. Reduce the heat to medium-low. Pour in the eggs and gently fold for 3–5 minutes, until fully set with no runny egg remaining; the egg mixture should reach 160°F / 71°C. Serve immediately.

Ingredients

• 6 large eggs
• 150 g broccoli, very finely chopped
• 45 g cheddar, grated
• 2 tablespoons milk
• 1 teaspoon olive oil, for the tin
• black pepper, to taste

Let’s cook

1. Heat the oven to 375°F / 190°C. Grease standard muffin wells with the oil, allowing two wells per serving. Steam the broccoli over boiling water for 3–4 minutes; drain and cool slightly.
2. Whisk the eggs, milk and pepper. Divide the broccoli and cheddar between the wells, then pour in the egg mixture without filling above three-quarters full. Use an extra greased well if needed.
3. Bake for 18–23 minutes, until the centers are set and reach 160°F / 71°C. Rest for 5 minutes, then loosen the edges with a silicone spatula. Serve two egg cups per portion.

Ingredients

• 100 g plain rolled oats
• 300 ml milk
• 200 ml water
• 1 medium apple, cored and finely diced
• ½ teaspoon ground cinnamon

Let’s cook

1. Put the oats, milk, water, apple and cinnamon into a small saucepan.
2. Bring to a gentle simmer over medium heat. Lower the heat and cook for 7–9 minutes, stirring frequently, until the oats are creamy and the apple is tender. Add a little more water if needed.
3. Divide between two bowls and allow to cool slightly before eating.

Ingredients

• 100 g plain rolled oats
• 400 ml water
• 100 ml milk
• 1 medium ripe banana
• 2 tablespoons unsalted peanut butter, with no added sugar
• ¼ teaspoon ground cinnamon

Let’s cook

1. Bring the oats, water and milk to a gentle simmer. Cook over low heat for 7–9 minutes, stirring often.
2. Mash the banana with a fork. Stir it into the cooked oats with the peanut butter and cinnamon.
3. Warm through for another minute, adding a splash of water if too thick. Divide between two bowls.

Ingredients

• 4 large eggs
• 1 medium avocado
• 150 g cucumber, sliced
• 1 tablespoon lemon juice
• 1 teaspoon olive oil
• black pepper, to taste

Let’s cook

1. Place the eggs in a saucepan and cover with cold water by 2–3 cm. Bring to a boil, then reduce to a gentle simmer for 10–12 minutes, until the whites and yolks are firm.
2. Cool the eggs under cold running water, then peel and quarter. Slice the avocado just before serving.
3. Divide the eggs, avocado and cucumber between two plates. Mix the lemon juice, oil and pepper and spoon over the top.

Ingredients

• 300 g raw boneless chicken breast, cut into 2 cm pieces; no added saline
• 6 large lettuce leaves, washed and dried
• 100 g cucumber, diced
• 80 g plain unsweetened Greek yogurt
• 1 tablespoon lemon juice
• 1 clove garlic, minced
• 1 tablespoon olive oil
• black pepper, to taste

Let’s cook

1. Mix the yogurt with half the lemon juice and a little pepper. Keep the sauce and washed lettuce separate from raw chicken.
2. Heat the oil in a skillet over medium heat. Add the chicken and cook for 8–12 minutes, turning regularly. Add the garlic for the final minute. Check several of the largest pieces reach 165°F / 74°C.
3. Stir the remaining lemon juice into the chicken. Divide between the lettuce leaves, add cucumber and spoon on the yogurt sauce. Serve three filled leaves per portion.

Ingredients

• 1 large cucumber, about 350 g
• 200 g canned tuna in water, drained weight
• 60 g plain unsweetened Greek yogurt
• 1 tablespoon lemon juice
• 1 teaspoon dried dill
• black pepper, to taste

Let’s cook

1. Wash the cucumber, halve it lengthwise and scoop out the watery seeds with a spoon. Cut each half in two to make four boats.
2. Flake the drained tuna into a bowl. Mix with the yogurt, lemon juice, dill and pepper.
3. Fill the cucumber boats. Serve two per portion straight away, or refrigerate promptly until serving.

Ingredients

• 1 can no-salt-added chickpeas (400 g can), drained and rinsed
• 200 g cucumber, diced
• 150 g tomatoes, chopped
• 1 tablespoon olive oil
• 2 tablespoons lemon juice
• 2 tablespoons chopped parsley
• black pepper, to taste

Let’s cook

1. Drain and rinse the chickpeas well. Wash and chop the cucumber and tomatoes.
2. Whisk the oil, lemon juice and pepper in a bowl. Add the chickpeas, vegetables and parsley.
3. Toss thoroughly and divide between two bowls. Serve immediately or keep refrigerated until needed.

Ingredients

• 200 g dry red lentils, rinsed
• 300 g carrots, finely diced
• 1 medium onion, finely chopped
• 1 tablespoon olive oil
• 1 teaspoon ground cumin
• 1000 ml water
• 2 tablespoons lemon juice
• black pepper, to taste

Let’s cook

1. Heat the oil in a large saucepan over medium-low heat. Soften the onion and carrots for 7–8 minutes, stirring often.
2. Add cumin and stir for 30 seconds. Add the lentils and measured water, then bring to a boil.
3. Reduce to a gentle simmer, partly cover and cook for 20–25 minutes, until the lentils have broken down and the carrots are tender. Stir occasionally and add water if it thickens too much.
4. Mash lightly with a potato masher for a thicker texture. Stir in lemon juice and pepper, then divide into four portions.

Ingredients

• 200 g dry long-grain white rice
• 2 cans no-salt-added black beans (400 g cans), drained and rinsed
• 200 g tomatoes, diced
• 1 small onion, chopped
• 1 tablespoon olive oil
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika, without added salt
• 100 ml water, for the beans
• 2 tablespoons lime juice

Let’s cook

1. Cook the rice according to its packet directions using water without added salt. Start the beans while it cooks.
2. Heat the oil in a skillet and cook the onion over medium-low heat for 5–7 minutes. Stir in cumin and paprika for 30 seconds.
3. Add the beans and measured water. Simmer for 8–10 minutes, stirring and lightly crushing a few beans to thicken the sauce.
4. Divide the rice and beans into four bowls. Top with the fresh tomato and lime juice.

Ingredients

• 350 g raw boneless skinless chicken thighs, cut into 3 cm pieces; no added saline
• 300 g green cabbage, thinly sliced
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 tablespoon lemon juice
• ½ teaspoon dried thyme
• 60 ml water
• black pepper, to taste

Let’s cook

1. Heat the oil in a large skillet over medium heat. Add the chicken and brown for 5–6 minutes, turning once; it will finish cooking with the cabbage.
2. Add the cabbage, garlic, thyme, pepper and measured water. Cover and cook over medium-low heat for 10–14 minutes, stirring twice.
3. Check several of the largest chicken pieces reach 165°F / 74°C. Uncover and cook for another 2–3 minutes if excess liquid remains.
4. Stir in the lemon juice and serve the chicken and cabbage together.

Ingredients

• 600 g raw boneless skinless chicken thighs; no added saline
• 500 g broccoli florets
• 2 tablespoons olive oil
• 2 teaspoons smoked paprika, without added salt
• 1 teaspoon garlic powder, not garlic salt
• 2 tablespoons lemon juice
• black pepper, to taste

Let’s cook

1. Heat the oven to 425°F / 220°C. Use a large rimmed baking tray, or two trays if needed to avoid crowding.
2. Toss the chicken with half the oil, the paprika, garlic powder and pepper. Place on the tray and roast for 10 minutes.
3. Toss the broccoli with the remaining oil. Add it around the chicken and roast for another 15–20 minutes, until the broccoli is tender and every chicken thigh reaches 165°F / 74°C in its thickest part.
4. If the broccoli is ready before the chicken, move it to a clean plate and continue cooking the chicken. Finish everything with lemon juice and divide into four portions.

Ingredients

• 500 g raw ground turkey, unseasoned
• 500 g zucchini, diced
• 200 g no-salt-added canned chopped tomatoes
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• black pepper, to taste

Let’s cook

1. Heat the oil in a large skillet over medium heat. Add the turkey and break into small pieces, cooking for 6–8 minutes.
2. Add zucchini and garlic. Cook for 5 minutes, stirring regularly.
3. Add tomatoes, oregano and pepper. Simmer uncovered for 8–10 minutes, until the zucchini is tender and the turkey reaches 165°F / 74°C. Add a splash of water only if the pan becomes dry.
4. Divide into four portions. Spoon the pan juices over the meat and vegetables.

Ingredients

• 500 g raw lean ground beef, unseasoned
• 500 g green cabbage, thinly sliced
• 1 teaspoon olive oil
• 1 tablespoon finely grated fresh ginger
• 2 cloves garlic, minced
• 2 tablespoons lime juice
• 60 ml water
• black pepper, to taste

Let’s cook

1. Heat the oil in a large skillet over medium heat. Add the beef, break it into small pieces and cook for 6–8 minutes.
2. Stir in the ginger and garlic for 30 seconds. Add cabbage, pepper and measured water. Cover and cook for 8–10 minutes, stirring twice.
3. Uncover and cook for 2–4 minutes more, until the cabbage is tender and the beef reaches 160°F / 71°C. Stir in the lime juice and serve.

Ingredients

• 300 g plain raw white fish fillets, fully thawed; no added brine
• 250 g green beans, trimmed
• 1½ tablespoons olive oil
• 2 cloves garlic, minced
• 1 tablespoon lemon juice
• ½ teaspoon paprika, without added salt
• black pepper, to taste

Let’s cook

1. Heat the oven to 400°F / 200°C. Toss the beans with about half the oil and put them on a rimmed tray. Roast for 10 minutes.
2. Pat the thawed fish dry. Mix the remaining oil with garlic, lemon juice, paprika and pepper and spread over the fish.
3. Move the beans to the edges of the tray and add the fish. Bake for 10–15 minutes more, depending on thickness, until the thickest part of each fillet reaches 145°F / 63°C and the beans are tender.
4. Serve one half of the fish and beans per portion. Preparation time assumes the fish is already thawed according to its packaging.

Ingredients

• 400 g plain firm tofu, drained and patted dry
• 300 g bok choy, washed, stems and leaves chopped separately
• 1 tablespoon olive oil
• 1 tablespoon finely grated fresh ginger
• 1 clove garlic, minced
• 2 tablespoons lime juice
• 20 g unsalted peanuts, chopped
• 2 tablespoons water
• black pepper, to taste

Let’s cook

1. Cut the tofu into 2 cm cubes and pat dry again. Heat the oil in a large nonstick skillet over medium heat.
2. Brown the tofu for 10–12 minutes, turning gently to color several sides. Add ginger and garlic and stir for 30 seconds.
3. Add bok choy stems and the measured water. Cover for 3 minutes, then add the leaves and cook uncovered for 2–3 minutes until tender.
4. Finish with lime juice and pepper. Divide into two bowls and scatter the peanuts over them.

Ingredients

• 300 g dry pasta
• 2 cans no-salt-added chopped tomatoes (400 g cans)
• 150 g baby spinach
• 1 tablespoon olive oil
• 3 cloves garlic, minced
• 1 teaspoon dried oregano
• black pepper, to taste

Let’s cook

1. Bring a large saucepan of water to a boil without adding salt. Cook the pasta according to its packet directions.
2. Meanwhile, warm the oil in a wide saucepan over medium-low heat. Stir in the garlic for 30–60 seconds, then add tomatoes, oregano and pepper. Simmer for 12–15 minutes.
3. Stir spinach into the sauce until wilted. Reserve a mug of pasta water, then drain the pasta.
4. Toss the pasta with the sauce, adding a splash of the reserved water only if needed. Divide into four portions.

Ingredients

• 400 g sweet potato, peeled and cut into 1.5 cm cubes
• 2 cans no-salt-added kidney beans (400 g cans), drained and rinsed
• 1 can no-salt-added chopped tomatoes (400 g can)
• 1 medium onion, chopped
• 1 tablespoon olive oil
• 2 teaspoons ground cumin
• 1 teaspoon smoked paprika, without added salt
• 300 ml water
• 1 tablespoon lime juice

Let’s cook

1. Heat the oil in a large saucepan over medium-low heat. Soften the onion for 5–7 minutes.
2. Add the cumin and paprika and stir for 30 seconds. Add sweet potato, tomatoes and measured water. Bring to a gentle simmer.
3. Cover and cook for 15 minutes. Add the canned beans, then simmer for another 10–15 minutes, until the sweet potato is tender. Add water if the sauce becomes too thick.
4. Finish with lime juice and divide into four bowls. Use fully cooked canned beans as listed, not raw or soaked dried kidney beans.

Ingredients

• 250 g dry noodles, without seasoning packets
• 250 g green cabbage, thinly sliced
• 150 g carrots, cut into thin matchsticks
• 3 tablespoons unsalted peanut butter, with no added sugar
• 1 tablespoon reduced-sodium soy sauce
• 2 tablespoons lime juice
• 90 ml warm water, for the sauce
• 1 tablespoon olive oil
• 1 teaspoon finely grated fresh ginger

Let’s cook

1. Cook the noodles according to the packet, without adding salt or using a seasoning sachet. Drain.
2. Whisk the peanut butter with soy sauce, lime juice and measured warm water until smooth.
3. Heat the oil in a large skillet over medium heat. Stir-fry the cabbage and carrots for 5–7 minutes until tender-crisp. Add ginger for the final minute.
4. Add the noodles and sauce and toss for 1–2 minutes until hot. Add a splash of water if needed to coat the noodles. Divide into four portions.

Ingredients

• 2 cans no-salt-added chickpeas (400 g cans), drained and rinsed
• 1 can unsweetened coconut milk (400 ml can), with no added salt
• 200 g baby spinach
• 1 medium onion, finely chopped
• 1 tablespoon olive oil
• 2 teaspoons salt-free curry powder
• 1 teaspoon finely grated fresh ginger
• 1 tablespoon lime juice

Let’s cook

1. Heat the oil in a saucepan over medium-low heat. Cook the onion for 6–8 minutes until soft.
2. Stir in curry powder and ginger for 30 seconds. Add the chickpeas and coconut milk, scraping the bottom of the pan.
3. Simmer gently for 10 minutes, stirring occasionally. Add the spinach in handfuls and cook for another 2–3 minutes until wilted. Add a little water if too thick.
4. Stir in lime juice and divide into four bowls. Rice or bread is an optional extra, not included in the ingredients or serving yield.

Ingredients

• 600 g plain riced cauliflower, fresh or frozen
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 tablespoon lemon juice
• 2 tablespoons chopped parsley
• black pepper, to taste

Let’s cook

1. Heat the oil in a wide skillet over medium heat. Add garlic and stir for 30 seconds.
2. Add the cauliflower and cook uncovered, stirring often, for 7–10 minutes if fresh or 10–12 minutes if frozen. Let excess moisture evaporate and cook until tender.
3. Stir in lemon juice, parsley and pepper. Divide into four side portions and serve warm.

Ingredients

• 500 g green beans, trimmed, fresh or plain frozen
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 tablespoon lemon juice
• black pepper, to taste

Let’s cook

1. Bring a saucepan of water to a boil without added salt. Cook the beans for 4–6 minutes until just tender, or follow the frozen packet timing. Drain well.
2. Heat the oil in a skillet over medium-low heat. Add the garlic and stir for 30–60 seconds without browning it.
3. Toss in the beans and cook for 2 minutes. Add lemon juice and pepper and divide into four side portions.

Ingredients

• 300 g carrots, coarsely grated
• 1 can no-salt-added chickpeas (400 g can), drained and rinsed
• 2 tablespoons chopped parsley
• 1 tablespoon olive oil
• 2 tablespoons lemon juice
• ½ teaspoon ground cumin
• black pepper, to taste

Let’s cook

1. Wash and grate the carrots. Drain and rinse the chickpeas thoroughly.
2. Whisk oil, lemon juice, cumin and pepper in a large bowl.
3. Fold in carrots, chickpeas and parsley. Divide into four side portions. Keep refrigerated if not serving immediately.

Ingredients

• 2 cans no-salt-added chickpeas (400 g cans), drained and rinsed
• 1 tablespoon olive oil
• 1 teaspoon smoked paprika, without added salt
• ½ teaspoon ground cumin
• black pepper, to taste

Let’s cook

1. Heat the oven to 400°F / 200°C. Pat the rinsed chickpeas very dry with a clean towel; remove any loose skins.
2. Toss with the oil and spread in a single layer on a large rimmed tray. Roast for 25–35 minutes, shaking the tray halfway through, until dry outside and lightly crisp.
3. Toss the hot chickpeas with paprika, cumin and pepper. Cool for 5 minutes before serving. They are crispiest freshly made; this is a topping or small side, not a full meal.

Ingredients

• 500 g apples, cored and thinly sliced
• 60 g plain rolled oats
• 30 g plain all-purpose flour, not self-rising
• 30 g unsalted butter, softened
• 1 tablespoon brown sugar
• 1 teaspoon ground cinnamon
• 2 tablespoons water

Let’s cook

1. Heat the oven to 375°F / 190°C. Put the sliced apples in a small baking dish, about 20 cm across, and toss with the water and half the cinnamon.
2. Rub the butter into the flour with clean fingertips. Mix in the oats, sugar and remaining cinnamon, then scatter over the apples.
3. Bake for 30–35 minutes until the apples are tender when pierced and the topping is golden. If the top browns too fast, cover loosely with foil.
4. Allow to cool for 5–10 minutes before dividing into four portions. For larger batches, use additional dishes rather than a very deep layer.

Ingredients

• 400 g cucumber, cut into spears
• 200 g plain unsweetened Greek yogurt
• 1 tablespoon lemon juice
• 1 teaspoon dried dill
• ¼ teaspoon garlic powder, not garlic salt
• black pepper, to taste

Let’s cook

1. Wash the cucumber and cut into spears.
2. Mix yogurt, lemon juice, dill, garlic powder and pepper in a bowl.
3. Divide the dip and cucumber into four snack portions. Serve cold and refrigerate promptly if not eating immediately.

Ingredients

• 2 medium ripe bananas, about 100 g peeled each
• 100 g plain rolled oats
• 1 tablespoon unsalted peanut butter, with no added sugar
• ½ teaspoon ground cinnamon

Let’s cook

1. Heat the oven to 350°F / 180°C and line a baking tray with baking paper. Mash the bananas until mostly smooth.
2. Mix in oats, peanut butter and cinnamon. Let stand for 5 minutes so the oats absorb some moisture.
3. Allowing two bites per serving, spoon equal mounds onto the tray and flatten to about 1 cm thick; they will not spread much. Bake for 15–18 minutes until set and lightly golden at the edges.
4. Cool on the tray for 5 minutes before moving. Serve two soft bites per portion. These stay soft rather than becoming crisp cookies.

Ingredients

• 4 large eggs
• 150 g mushrooms, sliced
• 1 tablespoon olive oil
• 2 tablespoons water
• 1 tablespoon chives, chopped
• black pepper, to taste

Let’s cook

1. Beat the eggs with the water, chives and pepper. Heat half the oil in a nonstick skillet over medium heat.
2. Cook the mushrooms for 6–8 minutes until their moisture evaporates. Transfer to a plate and wipe the skillet.
3. Add the remaining oil, reduce to medium-low and pour in the eggs. Gently draw set edges toward the middle for 2–3 minutes. Cover and cook until the egg reaches 160°F / 71°C with no runny center, then add mushrooms, fold and divide.

Ingredients

• 300 g cauliflower, finely chopped
• 80 g red bell pepper, diced
• 2 large eggs
• 1 tablespoon olive oil
• ½ teaspoon smoked paprika
• 2 tablespoons water
• black pepper, to taste

Let’s cook

1. Heat oil in a covered skillet over medium heat. Add cauliflower and pepper; cook for 8 minutes, stirring occasionally.
2. Add paprika, black pepper and water. Cover for 4–5 minutes until cauliflower is tender, then uncover and let excess water evaporate.
3. Make two wells and crack in the eggs. Cover and cook gently for 5–8 minutes, until both whites and yolks are firm. Divide the hash and eggs between two plates.

Ingredients

• 30 g chia seeds
• 200 ml unsweetened almond milk
• 80 ml unsweetened canned coconut milk
• 60 g raspberries
• ½ teaspoon vanilla extract

Let’s cook

1. Whisk chia seeds, almond milk, coconut milk and vanilla in a bowl until evenly dispersed.
2. Leave for 10 minutes, whisk again to break up clumps, then divide between two covered pots.
3. Refrigerate for at least 2 hours until thick. Stir and top with raspberries just before serving; the stated time includes chilling.

Ingredients

• 60 g almond flour
• 2 large eggs
• 40 ml unsweetened almond milk
• ½ teaspoon baking powder
• 1 teaspoon olive oil
• 60 g plain Greek yogurt
• ¼ teaspoon ground cinnamon

Let’s cook

1. Whisk eggs and almond milk. Stir in almond flour, baking powder and cinnamon; rest for 5 minutes.
2. Brush a nonstick pan with oil over medium-low heat. Spoon six small pancakes into the pan in batches, leaving room to flip.
3. Cook for 3–4 minutes per side, turning carefully, until set through and centers reach 160°F / 71°C. Divide between two plates and serve with yogurt.

Ingredients

• 6 large eggs
• 150 g ricotta
• 150 g plain frozen spinach
• 1 teaspoon olive oil
• ¼ teaspoon ground nutmeg
• black pepper, to taste

Let’s cook

1. Heat the oven to 375°F / 190°C. Thaw spinach and squeeze it very dry. Grease a small baking dish with the oil.
2. Beat eggs with ricotta, nutmeg and pepper. Fold in spinach and pour into the dish, keeping the mixture about 3 cm deep.
3. Bake for 25–30 minutes until the middle is set and reaches 160°F / 71°C. Rest for 5 minutes, then divide into four portions.

Ingredients

• 250 g plain cottage cheese
• 200 g cucumber, diced
• 20 g walnuts, chopped
• 1 tablespoon lemon juice
• 1 tablespoon fresh dill, chopped
• black pepper, to taste

Let’s cook

1. Divide cottage cheese between two bowls and stir in half the lemon juice.
2. Mix cucumber with dill, remaining lemon juice and black pepper.
3. Spoon cucumber over the cheese and finish with walnuts. Serve promptly or keep chilled until eating.

Ingredients

• 4 large eggs
• 120 g leek, thinly sliced
• 10 g unsalted butter
• 40 ml heavy cream
• 2 tablespoons water
• black pepper, to taste

Let’s cook

1. Heat the oven to 375°F / 190°C. Wash leek slices thoroughly. Melt butter in a pan and cook the leek with the water for 8 minutes until soft.
2. Divide leeks between two oven-safe ramekins. Add cream, crack two eggs into each and season with pepper.
3. Place ramekins on a tray and bake for 12–18 minutes, until egg whites and yolks are firm. Rest briefly before serving; the ramekins will be hot.

Ingredients

• 300 g zucchini, grated
• 2 large eggs
• 20 g ground flaxseed
• 1 tablespoon olive oil
• 1 tablespoon chives, chopped
• black pepper, to taste

Let’s cook

1. Wrap grated zucchini in a clean towel and squeeze firmly to remove as much moisture as possible.
2. Mix zucchini, eggs, flaxseed, chives and pepper. Leave for 5 minutes so the flaxseed thickens the mixture.
3. Heat oil in a nonstick pan over medium-low heat. Shape six thin fritters and cook in batches for 4–5 minutes per side, until browned and the egg mixture reaches 160°F / 71°C.

Ingredients

• 3 large eggs
• 2 tablespoons water
• 180 g mushrooms, sliced
• 30 g plain cream cheese
• 1 clove garlic, minced
• 2 teaspoons olive oil
• black pepper, to taste

Let’s cook

1. Heat half the oil in a skillet. Cook mushrooms for 7–8 minutes, add garlic for 1 minute, then stir in cream cheese and pepper off the heat.
2. Beat eggs and water. Brush a small nonstick pan with remaining oil over medium-low heat. Cook four thin crepes in batches, swirling each portion across the base.
3. Cook each crepe for about 2 minutes, turn and finish for 30–60 seconds until set and reaching 160°F / 71°C. Divide filling among the crepes and fold.

Ingredients

• 240 g plain Greek yogurt
• 30 g walnuts, chopped
• 10 g ground flaxseed
• 60 g strawberries, sliced
• ½ teaspoon ground cinnamon

Let’s cook

1. Stir cinnamon and ground flaxseed into the yogurt.
2. Divide between two bowls and scatter over the walnuts.
3. Top with strawberries and serve. Measure the fruit rather than adding a large sweetened topping.

Ingredients

• 4 large eggs
• 60 g plain Greek yogurt
• 1 teaspoon salt-free curry powder
• 1 teaspoon lemon juice
• 6 large lettuce leaves
• 50 g celery, finely chopped
• black pepper, to taste

Let’s cook

1. Place eggs in a saucepan, cover with cold water and bring to a boil. Lower to a gentle simmer for 11–12 minutes until yolks and whites are firm, then cool in cold water and peel.
2. Chop eggs. Mix yogurt, curry powder, lemon juice, celery and pepper, then fold in the eggs.
3. Divide between the washed, dried lettuce leaves. Serve cool; refrigerate promptly if preparing ahead.

Ingredients

• 200 g cooked plain chicken breast, diced
• 1 small avocado
• 150 g romaine lettuce, shredded
• 100 g cucumber, diced
• 1 tablespoon lime juice
• 1 teaspoon olive oil
• black pepper, to taste

Let’s cook

1. Wash and dry lettuce and cucumber. Dice the avocado and toss it with lime juice.
2. Combine vegetables and cold cooked chicken in a large bowl. Add oil and black pepper and toss gently.
3. Divide between two plates and serve immediately. Use safely refrigerated cooked chicken, not meat that has been standing at room temperature.

Ingredients

• 500 g broccoli florets
• 60 g onion, diced
• 1 tablespoon olive oil
• 650 ml water
• 80 ml heavy cream
• 1 teaspoon Dijon mustard
• black pepper, to taste

Let’s cook

1. Heat oil in a saucepan and soften onion for 5 minutes. Add broccoli and water.
2. Bring to a simmer, cover and cook for 12–15 minutes until broccoli is tender.
3. Take off the heat and blend carefully with an immersion blender. Stir in cream, mustard and pepper; warm gently for 2 minutes without boiling hard. Divide into three bowls.

Ingredients

• 350 g raw ground turkey
• 250 g cabbage, shredded
• 150 g mushrooms, sliced
• 800 ml no-salt-added chicken broth
• 1 tablespoon olive oil
• ½ teaspoon dried thyme
• black pepper, to taste

Let’s cook

1. Heat oil in a saucepan. Add turkey and break it into small pieces while cooking for 6–8 minutes.
2. Add mushrooms and cabbage and cook for 4 minutes, stirring. Pour in broth and add thyme and pepper.
3. Simmer gently for 12–15 minutes until vegetables are tender and turkey reaches 165°F / 74°C. Divide the solids and broth evenly among three bowls.

Ingredients

• 300 g plain firm tofu
• 200 g cucumber, sliced
• 1 tablespoon sesame seeds
• 1 tablespoon lime juice
• 1 teaspoon sesame oil
• 2 teaspoons olive oil
• ½ teaspoon ground ginger

Let’s cook

1. Drain tofu, press gently with a clean towel and cut into 2 cm cubes. Heat olive oil in a nonstick pan.
2. Cook tofu over medium heat for 10–12 minutes, turning until browned on several sides. Toast sesame seeds in a separate dry pan for 1–2 minutes.
3. Mix lime juice, sesame oil and ginger. Arrange cucumber and tofu in two bowls, drizzle with dressing and scatter seeds over the top.

Ingredients

• 200 g canned salmon, drained
• 100 g cabbage, finely chopped
• 1 large egg
• 20 g almond flour
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• 1 teaspoon dried dill

Let’s cook

1. Flake salmon, checking for any hard bones. Mix with cabbage, egg, almond flour, lemon juice and dill.
2. Let stand for 5 minutes. Shape into four compact, fairly thin cakes.
3. Heat oil over medium-low heat in a nonstick skillet. Cook for 5–6 minutes per side, turning carefully, until golden and centers reach 165°F / 74°C. Serve two per portion.

Ingredients

• 300 g raw lean ground beef
• 150 g lettuce, shredded
• 100 g tomatoes, diced
• 60 g plain Greek yogurt
• 1 teaspoon Dijon mustard
• 1 teaspoon olive oil
• black pepper, to taste

Let’s cook

1. Shape beef into two patties about 1.5 cm thick and season with pepper. Heat oil in a skillet over medium heat.
2. Cook patties for about 5–6 minutes per side, until the center reaches 160°F / 71°C; timing depends on thickness.
3. Mix yogurt and mustard. Divide lettuce and tomatoes between bowls, add a patty and spoon dressing alongside.

Ingredients

• 350 g raw chicken breast, diced
• 300 g zucchini
• 80 g celery, sliced
• 800 ml no-salt-added chicken broth
• 1 tablespoon lemon juice
• 1 teaspoon dried parsley
• black pepper, to taste

Let’s cook

1. Use a peeler to cut zucchini into narrow ribbons. Put broth, celery and dried parsley into a saucepan and bring to a gentle simmer.
2. Add chicken and simmer for 12–15 minutes, until every piece is cooked and reaches 165°F / 74°C.
3. Add zucchini ribbons and simmer for 2–3 minutes until just tender. Finish with lemon juice and pepper and divide evenly between three bowls.

Ingredients

• 450 g cauliflower florets
• 150 g cucumber, diced
• 25 g tahini
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• 2 tablespoons water
• ½ teaspoon ground cumin

Let’s cook

1. Heat oven to 425°F / 220°C. Toss cauliflower with olive oil and cumin on a tray; roast for 25–30 minutes, turning halfway, until browned and tender.
2. Whisk tahini, lemon juice and water until smooth. Add another small splash of water if needed for a pourable consistency.
3. Divide cauliflower and cucumber between two plates. Drizzle over the dressing and serve warm.

Ingredients

• 300 g mushrooms, finely chopped
• 40 g walnuts, chopped
• 6 large lettuce leaves
• 1 tablespoon olive oil
• 1 clove garlic, minced
• 1 teaspoon smoked paprika
• 1 tablespoon lemon juice

Let’s cook

1. Heat oil in a wide skillet over medium-high heat. Add mushrooms and cook for 8–10 minutes until their liquid evaporates.
2. Stir in garlic and paprika for 1 minute, then add walnuts and cook for 2 more minutes. Finish with lemon juice.
3. Let cool for 2 minutes. Divide among washed, dried lettuce leaves and serve immediately while the leaves are crisp.

Ingredients

• 300 g raw boneless pork chops
• 300 g cabbage, shredded
• 1 tablespoon olive oil
• ½ teaspoon dried rosemary
• 1 tablespoon lemon juice
• 80 ml water
• black pepper, to taste

Let’s cook

1. Rub the chops with half the oil, rosemary and pepper. Heat a skillet over medium-high heat and sear for 3–5 minutes per side, until the center reaches 145°F / 63°C. Transfer to a clean plate and rest for at least 3 minutes.
2. Add remaining oil and cabbage to the skillet. Cook for 5 minutes, then add water, cover and cook for 5–7 minutes until tender.
3. Stir lemon juice into the cabbage and pan juices. Divide cabbage and rested pork between two plates and spoon the juices over.

Ingredients

• 450 g raw boneless chicken thighs, diced
• 250 g green beans
• 200 ml unsweetened canned coconut milk
• 100 ml water
• 1 tablespoon olive oil
• 2 teaspoons salt-free curry powder
• 1 tablespoon lime juice

Let’s cook

1. Trim beans and cut in half. Heat oil in a saucepan over medium heat; cook chicken for 5 minutes, turning.
2. Stir in curry powder for 30 seconds. Add coconut milk, water and beans; bring to a gentle simmer.
3. Cook uncovered for 15–18 minutes until beans are tender and chicken reaches 165°F / 74°C. Stir in lime juice and divide into three bowls.

Ingredients

• 500 g raw ground turkey
• 100 g plain frozen spinach
• 1 large egg
• 20 g almond flour
• 400 g no-salt-added canned chopped tomatoes
• 1 tablespoon olive oil
• 1 teaspoon dried oregano
• 1 clove garlic, minced

Let’s cook

1. Heat oven to 400°F / 200°C. Thaw spinach and squeeze dry. Mix turkey, spinach, egg and almond flour; form 16 small meatballs on a lined tray.
2. Bake for 20–25 minutes until the centers reach 165°F / 74°C. Meanwhile heat oil in a saucepan, cook garlic for 30 seconds, then add tomatoes and oregano.
3. Simmer sauce for 15 minutes. Add the cooked meatballs and turn gently in the sauce. Serve four meatballs per portion with an equal share of sauce.

Ingredients

• 300 g raw salmon fillets
• 300 g asparagus
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• ½ teaspoon dried dill
• black pepper, to taste

Let’s cook

1. Heat oven to 400°F / 200°C. Trim tough asparagus ends and arrange the spears on a lined tray with the salmon.
2. Brush with oil and lemon juice, then sprinkle with dill and pepper. Keep salmon pieces similar in thickness.
3. Roast for 12–16 minutes until salmon reaches 145°F / 63°C and asparagus is tender. If the vegetables finish first, lift them off the tray. Serve one fillet per portion.

Ingredients

• 300 g raw chicken breast
• 200 g mushrooms, sliced
• 80 ml heavy cream
• 80 ml water
• 1 tablespoon olive oil
• ½ teaspoon dried thyme
• black pepper, to taste

Let’s cook

1. Slice chicken horizontally into thin cutlets. Heat oil in a skillet over medium heat and cook chicken for 4–5 minutes per side, until it reaches 165°F / 74°C. Transfer to a clean plate.
2. Add mushrooms to the skillet and cook for 6–8 minutes. Stir in water, scraping up the browned bits.
3. Add cream, thyme and pepper and simmer gently for 3 minutes. Return the cooked chicken and any juices to the sauce, warm through and divide between two plates.

Ingredients

• 2 large bell peppers
• 350 g raw lean ground beef
• 200 g eggplant, diced
• 150 g no-salt-added canned chopped tomatoes
• 60 g mozzarella, grated
• 1 tablespoon olive oil
• 1 teaspoon dried oregano

Let’s cook

1. Heat oven to 400°F / 200°C. Halve peppers lengthwise and remove seeds. Place in a baking dish, cover with foil and bake for 15 minutes.
2. Heat oil in a skillet. Cook eggplant for 7 minutes, then add beef and break it up for 6–8 minutes. Add tomatoes and oregano and simmer for 5 minutes; beef should reach 160°F / 71°C.
3. Fill pepper halves with the mixture and top with mozzarella. Bake uncovered for 15–20 minutes until peppers are tender and the filled centers reach 165°F / 74°C. Serve one half per portion.

Ingredients

• 400 g raw pork loin
• 400 g cabbage, shredded
• 1 tablespoon olive oil
• 1 tablespoon sesame seeds
• 1 teaspoon sesame oil
• 1 tablespoon rice vinegar
• 1 teaspoon fresh ginger, grated
• 2 tablespoons water

Let’s cook

1. Cut pork across the grain into thin strips. Heat olive oil in a wide skillet and cook pork in batches for 4–6 minutes until it reaches 145°F / 63°C. Rest on a clean plate for at least 3 minutes.
2. Add cabbage, ginger and water to the skillet. Cook for 6–8 minutes until cabbage softens, stirring frequently.
3. Return the rested pork, stir in rice vinegar and sesame oil and heat through. Sprinkle with sesame seeds and divide between three plates.

Ingredients

• 450 g plain firm tofu
• 400 g cabbage
• 20 g sesame seeds
• 1 tablespoon olive oil
• 20 g tahini
• 1 tablespoon lime juice
• 2 tablespoons water

Let’s cook

1. Heat oven to 425°F / 220°C. Press tofu dry and cut into six slabs. Cut cabbage into thin wedges, retaining a little core so each stays together.
2. Brush tofu and cabbage with oil on a lined tray. Press sesame seeds onto the tofu. Roast for 25–30 minutes, turning carefully halfway, until the cabbage is tender and edges are browned.
3. Whisk tahini, lime juice and water into a dressing. Serve two tofu slabs per portion with cabbage and dressing.

Ingredients

• 350 g cabbage leaves
• 350 g raw lean ground beef
• 400 g no-salt-added canned chopped tomatoes
• 150 g ricotta
• 60 g mozzarella, grated
• 1 teaspoon olive oil
• 1 teaspoon dried oregano

Let’s cook

1. Heat oven to 375°F / 190°C. Simmer cabbage leaves in a large pan of water for 5–7 minutes until flexible, drain well and trim thick ribs.
2. Heat oil in an oven-safe skillet. Cook beef for 7–9 minutes, breaking it up, until it reaches 160°F / 71°C. Add tomatoes and oregano; simmer for 10 minutes and transfer half the sauce to a bowl.
3. Layer half the cabbage and ricotta over the sauce in the skillet. Add remaining sauce, cabbage and ricotta, then mozzarella. Bake for 20–25 minutes until the center reaches 165°F / 74°C; rest 5 minutes and divide into four.

Ingredients

• 180 g canned sardines in olive oil, drained
• 300 g zucchini
• 150 g no-salt-added canned chopped tomatoes
• 1 teaspoon olive oil
• 1 clove garlic, minced
• ½ teaspoon dried oregano
• 1 tablespoon lemon juice

Let’s cook

1. Make zucchini ribbons with a vegetable peeler. Heat oil in a skillet and cook garlic for 30 seconds.
2. Add tomatoes and oregano and simmer for 5 minutes. Add zucchini and cook for 3–4 minutes until tender but not mushy.
3. Fold in sardines in large pieces. Heat until the dish is steaming throughout, finish with lemon juice and serve immediately.

Ingredients

• 450 g raw chicken breast
• 150 g bell pepper, sliced
• 60 g onion, sliced
• 400 g cauliflower, finely chopped
• 1 tablespoon olive oil
• 1 teaspoon smoked paprika
• ½ teaspoon ground cumin
• 1 tablespoon lime juice

Let’s cook

1. Slice chicken into thin strips and mix with half the oil, paprika and cumin. Cook in a hot skillet for 6–8 minutes, turning, until it reaches 165°F / 74°C. Remove to a clean plate.
2. Add peppers and onion to the skillet and cook for 6–8 minutes. Meanwhile heat remaining oil in another pan and cook cauliflower for 7–9 minutes until just tender.
3. Return chicken to the vegetables and warm through. Divide cauliflower among bowls, top with chicken and peppers and finish with lime juice.

Ingredients

• 300 g raw cod fillets
• 250 g zucchini, thinly sliced
• 10 g unsalted butter
• 1 tablespoon lemon juice
• 1 teaspoon dried dill
• black pepper, to taste

Let’s cook

1. Heat oven to 400°F / 200°C. Set two large parchment sheets on a tray and divide zucchini between their centers.
2. Place cod on top. Add butter in small pieces, lemon juice, dill and pepper. Fold and tightly crimp parchment into sealed parcels, leaving space above the fish.
3. Bake for 15–20 minutes. Open one parcel carefully away from your face and check that fish reaches 145°F / 63°C; return to the oven if needed. Serve with the zucchini and juices.

Ingredients

• 450 g raw ground turkey
• 250 g cabbage, shredded
• 100 g cucumber, diced
• 70 g plain Greek yogurt
• 1 tablespoon lemon juice
• 1 tablespoon olive oil
• ½ teaspoon garlic powder
• black pepper, to taste

Let’s cook

1. Mix cabbage and cucumber with yogurt, lemon juice and half the pepper. Set aside in the refrigerator.
2. Combine turkey, garlic powder and remaining pepper. Form three patties about 1.5 cm thick.
3. Heat oil in a skillet over medium heat. Cook patties for 6–8 minutes per side until they reach 165°F / 74°C. Serve with the chilled slaw.

Ingredients

• 400 g raw peeled shrimp
• 200 g spinach
• 200 ml unsweetened canned coconut milk
• 1 teaspoon olive oil
• 1 teaspoon fresh ginger, grated
• 1 clove garlic, minced
• 1 tablespoon lime juice

Let’s cook

1. If frozen, thaw shrimp in the refrigerator and pat dry. Heat oil in a skillet; cook ginger and garlic for 30 seconds.
2. Add coconut milk and simmer for 3 minutes. Add shrimp in an even layer and cook for 4–6 minutes, turning, until flesh is pearly white and opaque throughout.
3. Fold in spinach and stir until wilted. Add lime juice and divide between three bowls.

Ingredients

• 900 g raw chicken drumsticks
• 500 g radishes, halved
• 1 tablespoon olive oil
• 1 teaspoon dried thyme
• 1 tablespoon lemon juice
• 2 cloves garlic, minced
• black pepper, to taste

Let’s cook

1. Heat oven to 425°F / 220°C. Pat chicken dry. Toss radishes with half the oil in a roasting tray.
2. Rub chicken with remaining oil, thyme, garlic and pepper. Arrange over the radishes without crowding.
3. Roast for 40–50 minutes, turning the radishes halfway, until chicken reaches 165°F / 74°C away from the bone. Rest for 5 minutes, add lemon juice and divide evenly.

Ingredients

• 250 g plain paneer
• 350 g eggplant, diced
• 200 g no-salt-added canned chopped tomatoes
• 100 ml water
• 1 tablespoon olive oil
• 1 teaspoon ground cumin
• ½ teaspoon ground turmeric
• 1 teaspoon fresh ginger, grated

Let’s cook

1. Cut paneer into cubes. Heat half the oil in a nonstick skillet and brown paneer for 4–5 minutes, turning. Transfer to a plate.
2. Add remaining oil and eggplant; cook for 7–8 minutes. Stir in cumin, turmeric and ginger for 30 seconds, then add tomatoes and water.
3. Cover and simmer for 12–15 minutes until eggplant is soft. Return paneer, simmer for 3 minutes and divide between three bowls.

Ingredients

• 350 g raw beef steak
• 200 g mushrooms, sliced
• 350 g cabbage, shredded
• 80 ml heavy cream
• 80 ml water
• 1 tablespoon olive oil
• 1 teaspoon Dijon mustard
• black pepper, to taste

Let’s cook

1. Slice steak thinly across the grain. Heat half the oil in a skillet and sear beef in batches for 2–4 minutes until it reaches 145°F / 63°C. Rest on a clean plate for at least 3 minutes.
2. Heat remaining oil in another pan and cook cabbage for 8–10 minutes until tender. In the beef skillet, cook mushrooms for 6 minutes, then add water, cream, mustard and pepper.
3. Simmer sauce gently for 3 minutes. Return rested beef just to warm through and serve over the cabbage.

Ingredients

• 6 large eggs
• 300 g broccoli florets
• 80 g cheddar, grated
• 100 ml milk
• 1 teaspoon olive oil
• ¼ teaspoon ground nutmeg
• black pepper, to taste

Let’s cook

1. Heat oven to 375°F / 190°C and oil a 22 cm pie dish. Steam broccoli for 4–5 minutes, drain well and chop into bite-size pieces.
2. Beat eggs with milk, nutmeg and pepper. Fold in broccoli and half the cheddar, pour into the dish and scatter remaining cheese on top.
3. Bake for 25–30 minutes until the center reaches 160°F / 71°C and no liquid egg remains. Rest for 5 minutes before cutting into four portions.

Ingredients

• 450 g raw chicken breast
• 180 g cherry tomatoes
• 20 g fresh basil leaves
• 25 g walnuts
• 20 g Parmesan, grated
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• 1 clove garlic

Let’s cook

1. Heat oven to 400°F / 200°C. Blend or finely chop basil, walnuts and garlic, then mix with Parmesan, oil and lemon juice.
2. Cut chicken into three even cutlets and place in a baking dish. Spread the basil mixture over them and place halved tomatoes around the edges.
3. Bake for 20–25 minutes until chicken reaches 165°F / 74°C. Rest for 3 minutes and divide chicken and tomatoes between three plates.

Ingredients

• 1000 g raw split chicken wings
• 400 g cucumber, sliced
• 1 tablespoon olive oil
• 2 tablespoons lemon juice
• 1 teaspoon garlic powder
• 1 teaspoon dried dill
• black pepper, to taste

Let’s cook

1. Heat oven to 425°F / 220°C. Pat wings dry and toss with oil, garlic powder and black pepper. Spread on a lined tray with space between pieces.
2. Roast for 40–45 minutes, turning halfway, until browned and the thickest meat reaches 165°F / 74°C away from the bone.
3. Toss cucumber with half the lemon juice and the dill. Drizzle remaining lemon juice over cooked wings and divide wings and salad evenly into four portions.

Ingredients

• 450 g radishes, halved
• 15 g unsalted butter
• 60 ml water
• 1 teaspoon dried dill
• 1 tablespoon lemon juice
• black pepper, to taste

Let’s cook

1. Melt butter in a skillet over medium heat and add radishes cut-side down. Cook for 4 minutes.
2. Add water, cover and cook for 8–10 minutes until radishes are tender. Uncover and let the liquid evaporate for 3–4 minutes.
3. Toss with dill, lemon juice and pepper. Divide into three side portions and serve warm.

Ingredients

• 500 g cabbage, shredded
• 15 g unsalted butter
• 80 ml heavy cream
• 80 ml water
• 2 teaspoons Dijon mustard
• black pepper, to taste

Let’s cook

1. Melt butter in a large skillet over medium heat. Add cabbage and cook for 5 minutes, stirring.
2. Add water, cover and cook for 7–9 minutes until cabbage is tender. Uncover and simmer away excess liquid.
3. Stir in cream, mustard and pepper. Warm gently for 3 minutes, then divide into four side portions.