Pregnancy-conscious preparation

A chopped apple sweetens this simple bowl of warm oats.

Sodium-conscious · Gluten-free

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 100 g plain rolled oats, For this recipe: For gluten-free cooking, choose a product labeled gluten-free.
• 300 ml milk, For pregnancy: choose pasteurized 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.

Warm baked apples with a modest oat, flour and butter topping.

Sodium-conscious

AI-assisted original · Not kitchen-tested by Galley

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, For pregnancy: choose butter made with pasteurized cream
• 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.

Whole-wheat toast soaked in an applesauce and cinnamon egg mixture.

Adapted from a source video · Not kitchen-tested by Galley

Ingredients

• 2 eggs
• ½ cup 1% milk, For pregnancy: choose dairy made with pasteurized milk or cream
• 1 teaspoon cinnamon
• 2 teaspoons sugar
• ½ teaspoon vanilla extract
• ¼ cup unsweetened applesauce
• 6 slices whole-wheat bread

Let’s cook

1. Whisk eggs, milk, cinnamon, sugar, vanilla and applesauce until blended.
2. Coat each bread slice in this mixture, letting some soak in without making the bread fall apart.
3. Lightly oil a griddle and cook over medium heat, turning to brown both sides. Check that the egg-soaked center is fully cooked to 160°F / 71°C; serve hot.

Individual apricot desserts with a crisp oat and coconut topping.

Dairy-free · Vegan

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 500 g canned apricot halves in juice, drained
• 80 g old-fashioned rolled oats
• 40 g all-purpose flour
• 30 g unsweetened shredded coconut
• 2 tablespoons brown sugar
• 3 tablespoons vegetable oil
• 1 tablespoon water

Let’s cook

1. Heat oven to 375°F / 191°C. Chop apricots and divide between six small ovenproof ramekins set on a baking tray.
2. Mix oats, flour, coconut and sugar. Stir in oil and water to make damp crumbs, then scatter over the fruit.
3. Bake 20–25 minutes until topping is golden and fully baked and fruit is bubbling. Cool briefly before serving; ramekins remain hot.

Quick whole-wheat couscous with chopped dried apricots and almonds.

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 160 g dry whole-wheat couscous
• 250 ml water
• 250 ml pasteurized milk, For pregnancy: choose dairy made with pasteurized milk or cream
• 80 g dried apricots, chopped
• 30 g roasted almonds, chopped
• ½ teaspoon ground cinnamon

Let’s cook

1. Bring water, milk, apricots and cinnamon just to a simmer in a saucepan, stirring to prevent scorching.
2. Stir in couscous, turn off heat, cover and stand for 5–10 minutes or the time on the package, until tender. Add a little hot water if the grains remain dry.
3. Fluff with a fork, divide into four bowls and top with almonds. Serve warm.

A lemony salad with tender artichoke hearts and hemp.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free · Vegan

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 250 g plain frozen artichoke hearts, no added salt; cook as package directs
• 200 g cucumber, diced
• 50 g unsalted almonds
• 40 g hemp hearts
• 2 tablespoons lemon juice
• 1 tablespoon olive oil
• 2 tablespoons fresh parsley, chopped

Let’s cook

1. Cook frozen artichokes according to package directions, about 10–15 minutes for this timing. Drain and spread in a shallow dish to cool for 10 minutes.
2. Meanwhile wash and chop cucumber and parsley. Roughly chop ready-to-eat almonds.
3. Toss artichokes with cucumber, hemp, lemon, oil and parsley. Divide into bowls and add almonds. Allow more time if the artichoke package requires it.

Peppery leaves and avocado with a simple balsamic dressing.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free · Vegan

Adapted from a written source · Not kitchen-tested by Galley

Ingredients

• 140 g baby arugula
• 6 fresh basil leaves
• 2 grape tomatoes in 1-pint containers
• 2 large avocado
• ½ cup red onion, minced
• 2 tablespoons balsamic vinegar, no added sugar or salt
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• 1 clove garlic, minced
• ¼ teaspoon black pepper

Let’s cook

1. Wash produce, including avocado skins. Chop arugula and basil, halve tomatoes and dice the avocado.
2. Whisk vinegar, oil, lemon juice, garlic and pepper. Toss with the vegetables and onion just before serving.
3. Divide into four light lunch portions. Refrigerate promptly if not eating immediately.

Tender vegetables and tofu in a light almond-lemon sauce.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free · Vegan

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 200 g asparagus
• 200 g plain frozen artichoke hearts, no added salt
• 300 g plain firm tofu
• 40 g unsalted almond butter
• 200 ml water
• 1 tablespoon olive oil
• 2 tablespoons lemon juice
• 1 teaspoon fresh lemon zest

Let’s cook

1. Cook artichokes fully according to package directions, about 10–15 minutes. Wash and trim asparagus; cut short. Drain and cube tofu.
2. Heat oil in a wide pan. Add tofu and asparagus; cook 5 minutes. Whisk almond butter with water and pour in with cooked artichokes.
3. Simmer covered 6–8 minutes until asparagus is tender and tofu steaming. Finish with lemon juice and zest.

Thin tempeh slices with asparagus and lemon-scented almond crumbs.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free · Vegan

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 250 g plain gluten-free soy tempeh, no added salt or grains
• 250 g asparagus
• 30 g unsalted almonds, chopped
• 1 tablespoon olive oil
• 1 teaspoon fresh lemon zest
• 1 tablespoon lemon juice
• ¼ teaspoon black pepper

Let’s cook

1. Slice tempeh thinly and steam according to package instructions, allowing 10 minutes for this recipe. Trim and wash asparagus; cut into short lengths.
2. Heat oil in a skillet. Brown steamed tempeh 3 minutes per side. Add asparagus and two tablespoons water; cover and cook 4–5 minutes until tender.
3. Add ready-to-eat almonds, lemon zest, juice and pepper. Serve hot. Allow extra time if the tempeh package requires longer cooking.

Avocado halves filled with a crunchy lemon, hemp and cucumber mixture.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free · Vegan

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 2 small avocado
• 100 g cucumber, diced
• 40 g hemp hearts, For this recipe: Use a gluten-free vegan product with no added salt or sugar. Follow package storage and cooking directions; nuts and seeds must be sold ready to eat.
• 20 g unsalted walnuts, chopped, For this recipe: Use a gluten-free vegan product with no added salt or sugar. Follow package storage and cooking directions; nuts and seeds must be sold ready to eat.
• 2 tablespoons lemon juice
• 1 tablespoon fresh dill, chopped
• ¼ teaspoon black pepper

Let’s cook

1. Wash avocados and cucumber before cutting. Halve avocados, remove pits carefully and scoop a tablespoon from each half into a bowl.
2. Mash the scooped flesh with lemon juice. Fold in finely diced cucumber, hemp hearts, walnuts, dill and pepper. Use commercially packaged ready-to-eat seeds and nuts.
3. Spoon into the four avocado halves; serve two halves per person. Eat promptly, or refrigerate the components and assemble just before eating.

A thick, unsweetened chocolate shake with avocado and almond butter.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free · Vegan

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 1 large avocado
• 400 ml unsweetened soy milk
• 40 g unsalted almond butter
• 2 teaspoons unsweetened cocoa powder
• 20 g hemp hearts
• ¼ teaspoon ground cinnamon

Let’s cook

1. Wash avocado before cutting, remove the pit carefully and scoop flesh into a blender.
2. Add chilled milk, almond butter, cocoa, hemp hearts and cinnamon. Blend until smooth; thin with cold water if needed.
3. Pour into two glasses and drink promptly. This is intentionally unsweetened.

A cool breakfast plate with firm-boiled eggs and a lemon dressing.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free

AI-assisted original · Not kitchen-tested by Galley

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.

Small cauliflower-and-cheddar bites baked until firm.

Adapted from a source video · Not kitchen-tested by Galley

Ingredients

• 2 cups finely grated raw cauliflower
• 1 egg
• 3 tablespoons all-purpose flour
• ¼ cup grated pasteurized cheddar, For pregnancy: choose dairy made with pasteurized milk or cream
• ¼ teaspoon salt

Let’s cook

1. Heat oven to 400°F / 204°C and lightly grease a baking sheet. Wash cauliflower before grating it finely.
2. Mix cauliflower, egg, flour, cheddar and salt. Press into fifteen small logs or balls and space them on the sheet.
3. Bake about 20 minutes until cooked through, with the centers reaching 160°F / 71°C. For extra color, broil briefly while watching closely.

Soft pear halves with walnuts and a small spoonful of yogurt.

Sodium-conscious · Gluten-free

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 2 large ripe pears
• 100 g plain yogurt, For pregnancy: choose yogurt made with pasteurized milk
• 20 g unsalted walnuts, chopped
• ½ teaspoon ground cinnamon
• 2 tablespoons water

Let’s cook

1. Heat oven to 375°F / 190°C. Halve pears and scoop out their cores. Place cut-side up in a small baking dish with the water.
2. Dust with cinnamon, cover with foil and bake for 20 minutes. Uncover, add walnuts to the hollows and bake for 5–10 minutes until tender.
3. Let cool for 5 minutes. Serve one pear half per portion with a spoonful of yogurt.

Small baked cakes made with sweet potato, canned crab and parsley.

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 400 g sweet potatoes, peeled and cubed
• 340 g commercially canned crab meat, drained, For pregnancy: use the listed species and raw/cooked/canned form; follow the recipe cooking and weekly portion notes
• 1 large egg
• 60 g plain dry breadcrumbs
• 2 tablespoons fresh parsley, chopped
• 1 tablespoon lemon juice
• 1 tablespoon olive oil
• ¼ teaspoon black pepper

Let’s cook

1. Heat oven to 400°F / 204°C. Boil scrubbed, peeled sweet potato for 12–15 minutes until soft, drain well and mash. Spread briefly on a plate until cool enough to mix with egg.
2. Mix with drained crab, egg, half the breadcrumbs, washed parsley, lemon and pepper. Shape eight cakes and press remaining crumbs on both sides.
3. Brush a tray with half the oil; place cakes on it and brush with remaining oil. Bake 20–25 minutes, turning carefully once, until centers reach 165°F / 74°C. Two cakes make one meal portion.

Individual fully baked custards with plum pieces and ground almonds.

Gluten-free

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 300 g fresh plums, pitted and diced
• 3 large eggs
• 400 ml pasteurized milk, For pregnancy: choose dairy made with pasteurized milk or cream
• 40 g ground almonds
• 3 tablespoons sugar
• 1 teaspoon vanilla extract

Let’s cook

1. Heat oven to 325°F / 163°C. Put six small ovenproof ramekins in a deep roasting pan. Wash and pit plums, then divide among the ramekins.
2. Beat eggs, milk, almonds, sugar and vanilla. Divide over the fruit. Pour hot water carefully into the roasting pan to halfway up the ramekins, keeping it out of the custard.
3. Bake 30–40 minutes until custards are set and centers reach 160°F / 71°C. Lift ramekins out carefully, cool briefly and refrigerate within 2 hours if not eating promptly.

Juicy tomato halves topped with crumbled tofu, basil and almond crumbs.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free · Vegan

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 2 large tomato
• 300 g plain firm tofu
• 30 g almond flour
• 1 tablespoon olive oil
• 1 clove garlic, minced
• 2 tablespoons fresh basil, chopped
• ¼ teaspoon black pepper

Let’s cook

1. Heat oven to 400°F / 204°C. Halve washed tomatoes across the middle; set cut-side up in a small baking dish.
2. Drain and crumble tofu. Mix with garlic, basil, pepper and half the oil. Mound on tomatoes; combine almond flour with remaining oil and scatter over.
3. Bake 20–25 minutes until tomatoes soften, topping is golden and centers reach 165°F / 74°C. Serve two halves per person.

Zucchini sticks with a Parmesan and herb breadcrumb coating.

Adapted from a written source · Not kitchen-tested by Galley

Ingredients

• 4 medium zucchini
• 2 eggs
• ½ cup water
• ¼ cup finely grated pasteurized Parmesan, For pregnancy: choose dairy made with pasteurized milk or cream
• 1½ cups bread crumbs
• 1 tablespoon dried Italian herbs

Let’s cook

1. Wash zucchini and cut into 3-inch sticks. Microwave about 3 minutes, then pat dry. Mix eggs with water in one bowl and Parmesan, breadcrumbs and herbs in another.
2. Dip sticks in egg, then crumbs. Arrange on a lightly greased broiler-safe metal tray, leaving space around them.
3. Broil, watching closely and adjusting the rack to avoid burning, about 12–15 minutes; turn after 8 minutes. The egg coating must cook fully to 160°F / 71°C. Discard unused coating that touched raw egg.

Soft, chewy oat bites made with ripe banana and peanut butter. Two bites per serving.

Sodium-conscious · Gluten-free · Dairy-free · Vegan

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 2 medium ripe bananas, about 100 g peeled each
• 100 g plain rolled oats, For this recipe: For gluten-free cooking, choose a product labeled gluten-free.
• 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.

Whole-wheat banana muffins with oats mixed into the batter.

Adapted from a source video · Not kitchen-tested by Galley

Ingredients

• 1 cup old-fashioned rolled oats
• ¼ cup low-fat milk, For pregnancy: choose dairy made with pasteurized milk or cream
• 2 eggs
• ⅓ cup vegetable oil
• 1 cup mashed ripe banana
• 1½ cups whole-wheat flour
• ½ cup sugar
• 2 teaspoons baking powder
• 1 teaspoon baking soda
• ¼ teaspoon salt

Let’s cook

1. Heat the oven to 400°F / 204°C and grease twelve muffin wells. Stir the oats, milk, eggs, oil, sugar and banana together; leave for 10 minutes.
2. Combine flour with both raising agents and salt. Fold the wet mixture into it just until the flour disappears.
3. Fill the wells about three-quarters full. Bake 18–20 minutes, until golden and a tester comes out without wet batter. Cool before removing.

Dense oat squares bound with banana and tahini, with a sesame finish.

Dairy-free · Vegan · Gluten-free

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 250 g ripe banana, mashed
• 200 g old-fashioned rolled oats, For this recipe: For gluten-free cooking, choose a product labeled gluten-free.
• 60 g tahini
• 150 ml unsweetened shelf-stable soy milk, For this recipe: For gluten-free cooking, choose a product labeled gluten-free. Choose a vegan product without animal ingredients.
• 1 teaspoon baking powder, For this recipe: For gluten-free cooking, choose a product labeled gluten-free.
• ½ teaspoon ground cinnamon
• 1 tablespoon sesame seeds

Let’s cook

1. Heat oven to 350°F / 177°C. Line an 8-inch square pan with baking parchment.
2. Mix mashed banana, tahini and soy milk until smooth. Stir in oats, baking powder and cinnamon, then press evenly into the pan. Scatter sesame seeds on top.
3. Bake 25–30 minutes until firm and lightly browned. Cool for 10 minutes before cutting into eight squares; these are dense oat portions rather than fluffy cake.

A hearty soup with pearl barley, mushrooms and carrot.

Sodium-conscious

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 150 g pearl barley
• 300 g mushrooms, sliced
• 150 g carrots, diced
• 80 g onion, diced
• 1300 ml water
• 1 tablespoon olive oil
• 1 teaspoon dried thyme
• 1 tablespoon lemon juice

Let’s cook

1. Rinse barley. Heat oil in a saucepan and soften onion and carrot for 6 minutes.
2. Add mushrooms and cook for 5 minutes. Add barley, water and thyme and bring to a simmer.
3. Cook for 30–40 minutes until barley is tender, stirring occasionally and adding a little water if needed. Finish with lemon juice and divide among four bowls.

Lentils and pearl barley simmered with tomatoes, carrots and celery.

Adapted from a written source · Not kitchen-tested by Galley

Ingredients

• 1 tablespoon vegetable oil
• 1 clove garlic, minced
• 1 cup sliced onion
• 1 cup sliced carrot
• 1 cup sliced celery
• 1 can (15 ounces) diced tomatoes with juice
• 3 cups low-sodium vegetable broth
• 3 cups water
• 1 cup dry lentils
• ⅔ cup pearl barley
• ½ teaspoon dried thyme
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• salt, to taste
• black pepper, to taste

Let’s cook

1. Warm oil in a large pot. Stir onion for a minute, then garlic for another minute.
2. Add carrot, celery, tomatoes with their juice, broth, water, lentils, barley and dried herbs. Bring to a boil, then cover and lower to a gentle simmer.
3. Cook 60–90 minutes, until both lentils and barley are tender, stirring occasionally. Season with pepper and salt if needed. The stated yield is ten cups, not ten full meal portions.

Pan-browned tofu slices topped with warm cherry tomatoes and basil.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free · Vegan

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 400 g plain firm tofu, For this recipe: Use a gluten-free vegan product with no added salt or sugar. Follow package storage and cooking directions; nuts and seeds must be sold ready to eat.
• 200 g cherry tomatoes, halved
• 100 g baby spinach
• 30 g unsalted pumpkin seeds, For this recipe: Use a gluten-free vegan product with no added salt or sugar. Follow package storage and cooking directions; nuts and seeds must be sold ready to eat.
• 1½ tablespoons olive oil
• 1 clove garlic, minced
• 2 tablespoons fresh basil, chopped
• 1 tablespoon lemon juice

Let’s cook

1. Pat drained tofu dry and cut into six thin slabs. Wash tomatoes and spinach. Heat one tablespoon oil in a wide nonstick skillet.
2. Cook tofu 4–5 minutes per side until hot throughout and lightly browned. Transfer to clean plates.
3. Add remaining oil, garlic and halved tomatoes to the hot pan; cook 2 minutes. Add spinach and stir until wilted, then basil and lemon juice. Spoon over tofu and scatter with seeds. Serve three slabs per person.

A large pot of ground-beef and barley soup with diced vegetables.

Adapted from a written source · Not kitchen-tested by Galley

Ingredients

• 16 oz lean ground beef (15% fat or less)
• 1 large carrot, diced (about 1 cup)
• 1 small onion, diced (about 1 cup)
• 2 stalks celery, diced (about 1 cup)
• 2 cloves garlic, finely chopped
• 8 cups low-sodium beef broth
• 1 can (14.5 ounce) diced tomatoes with juice
• 1 cup pearl barley
• ½ teaspoon black pepper

Let’s cook

1. Brown beef in a large stockpot, breaking it into small pieces. Drain excess fat into a heatproof container, then cook carrot, onion, celery and garlic with the beef for 5 minutes.
2. Add broth, tomatoes with juice, barley and pepper. Bring to a boil, cover and simmer 45–60 minutes, until the barley is tender and ground beef has reached 160°F / 71°C.
3. Serve hot. The batch yields about fourteen cups; cool uneaten soup in several shallow containers rather than in the stockpot.

Rice, warm spiced beans and fresh tomato for an inexpensive bowl meal.

Sodium-conscious · Gluten-free · Dairy-free · Vegan

AI-assisted original · Not kitchen-tested by Galley

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.

Small skillet-cooked seed flatbreads with almond butter and warm blackberries.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free · Vegan

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 80 g ground flaxseed, For this recipe: Use a gluten-free vegan product with no added salt or sugar. Follow package storage and cooking directions; nuts and seeds must be sold ready to eat.
• 180 ml water
• 1 teaspoon olive oil
• 40 g unsalted almond butter, For this recipe: Use a gluten-free vegan product with no added salt or sugar. Follow package storage and cooking directions; nuts and seeds must be sold ready to eat.
• 60 g fresh blackberries
• 2 tablespoons water, for berries
• ¼ teaspoon ground cinnamon

Let’s cook

1. Bring the 180 ml water to a boil. Off heat, stir in ground flax and cinnamon until a soft dough forms. Rest 5 minutes until cool enough to handle. Use culinary ground flax, not whole seeds.
2. Divide into four pieces. Roll each between parchment to a thin 10 cm round; peel off the paper. If crumbly, knead in water a teaspoon at a time.
3. Lightly oil a nonstick pan. Cook rounds over medium-low heat about 3 minutes per side until set, working in two batches. Meanwhile simmer washed blackberries with their water for 3–4 minutes.
4. Spread almond butter on warm rounds. Serve two per person with berries. These are dense, flexible seed breads rather than risen toast.

Baked broccoli bites held together with egg, crumbs and cheddar.

Adapted from a written source · Not kitchen-tested by Galley

Ingredients

• ½ cup shredded pasteurized cheddar, For pregnancy: choose dairy made with pasteurized milk or cream
• 2 eggs
• ½ cup dry bread crumbs
• 1 tablespoon all-purpose flour
• ¼ teaspoon garlic powder
• ¼ teaspoon salt
• ¼ teaspoon black pepper
• 12 oz frozen broccoli, thawed, dried and chopped very small (about 2 1/2 cups)

Let’s cook

1. Heat oven to 375°F / 191°C and lightly grease a baking sheet. Thaw broccoli, remove excess moisture and chop very finely.
2. Mix cheese, eggs, breadcrumbs, flour, garlic powder, salt and pepper. Fold in broccoli and shape twenty small balls, spaced about 1 inch apart.
3. Bake 15–20 minutes or until golden and the egg mixture reaches 160°F / 71°C at the center. Rest briefly on the sheet before lifting off.

Small oven-baked egg cups, with two cups making one serving.

Keto-friendly · Gluten-free

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 6 large eggs
• 150 g broccoli, very finely chopped
• 45 g cheddar, grated, For pregnancy: choose cheddar made with pasteurized milk
• 2 tablespoons milk, For pregnancy: choose pasteurized 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.

A sliceable savory breakfast bake with tofu, broccoli and chickpea flour.

Dairy-free · Vegan · Gluten-free

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 400 g firm tofu, drained, For this recipe: For gluten-free cooking, choose a product labeled gluten-free. Choose a vegan product without animal ingredients.
• 100 g chickpea flour, For this recipe: For gluten-free cooking, choose a product labeled gluten-free.
• 150 ml water
• 250 g fresh broccoli, finely chopped
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• ½ teaspoon ground turmeric
• ¼ teaspoon salt
• ¼ teaspoon black pepper

Let’s cook

1. Heat oven to 375°F / 191°C. Oil an 8-inch square baking dish with half the oil. Steam washed broccoli for 5 minutes, then drain well.
2. Blend tofu, chickpea flour, water, remaining oil and seasonings into a thick batter. Fold in broccoli and spread in the dish.
3. Bake 30–35 minutes until the center is firm and the flour is fully cooked. Rest 5 minutes before cutting into six squares; do not sample the raw chickpea batter.

Steamed broccoli and hot tofu with a quick blended red pepper sauce.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free · Vegan

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 350 g plain firm tofu, For this recipe: Use a gluten-free vegan product with no added salt or sugar. Follow package storage and cooking directions; nuts and seeds must be sold ready to eat.
• 300 g broccoli florets
• 150 g roasted red peppers, drained, no-salt-added, without sugar; For this recipe: Use a gluten-free vegan product with no added salt or sugar. Follow package storage and cooking directions; nuts and seeds must be sold ready to eat.
• 40 g unsalted walnuts, chopped, For this recipe: Use a gluten-free vegan product with no added salt or sugar. Follow package storage and cooking directions; nuts and seeds must be sold ready to eat.
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• ½ teaspoon smoked paprika
• 60 ml water

Let’s cook

1. Wash broccoli and cut small. Drain tofu and cut into 2 cm cubes. Steam both in a covered steamer for 8–10 minutes until broccoli is tender and tofu hot throughout.
2. While they steam, blend drained prepared peppers, walnuts, olive oil, lemon juice, paprika and measured water. Heat sauce gently in a saucepan for 3–4 minutes, stirring.
3. Divide the steamed tofu and broccoli between two plates and spoon on the hot sauce. Start with prepared no-salt-added peppers; roasting raw peppers adds time.

A warm broccoli-rice bowl with ginger, lime and seared tofu.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free · Vegan

Adapted from a written source · Not kitchen-tested by Galley

Ingredients

• 4 cups fresh broccoli rice
• 1 tablespoon avocado oil
• 1 tablespoon garlic, minced
• 1½ teaspoons toasted sesame oil
• ½ teaspoon fresh ginger, grated
• 1 tablespoon lime juice
• 2 scallions
• ¼ cup unsalted almonds, sliced
• 300 g plain firm tofu

Let’s cook

1. Drain tofu and cut small cubes. Heat half the avocado oil in a wide nonstick pan; brown tofu 8–10 minutes until hot throughout. Set aside.
2. Add remaining oil, broccoli rice and garlic. Stir-fry 3–4 minutes until tender with some bite.
3. Mix in tofu, sesame oil, ginger and lime. Finish with washed chopped scallions and ready-to-eat almonds; divide into two bowls.

A savory blended bowl thickened with almond butter and hemp hearts.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free · Vegan

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 250 g broccoli florets
• 450 ml water
• 40 g unsalted almond butter, For this recipe: Use a gluten-free vegan product with no added salt or sugar. Follow package storage and cooking directions; nuts and seeds must be sold ready to eat.
• 40 g hemp hearts, For this recipe: Use a gluten-free vegan product with no added salt or sugar. Follow package storage and cooking directions; nuts and seeds must be sold ready to eat.
• 1 tablespoon olive oil
• 1 clove garlic, minced
• 1 tablespoon lemon juice
• ¼ teaspoon black pepper

Let’s cook

1. Wash broccoli and cut into small florets. Warm oil in a saucepan; stir garlic for 30 seconds, then add broccoli and water.
2. Bring to a simmer and cook covered 8–10 minutes until very tender. Stir in almond butter and hemp hearts for the final 2 minutes.
3. Take off heat and blend carefully with an immersion blender, keeping the blade submerged. Add lemon juice and pepper. Divide into two bowls; thin with hot water if needed. Never seal hot soup in a closed blender.

Savory pan cakes with broccoli, ground seeds and a lemon-tahini sauce.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free · Vegan

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 250 g broccoli florets
• 50 g unsalted walnuts, chopped, For this recipe: Use a gluten-free vegan product with no added salt or sugar. Follow package storage and cooking directions; nuts and seeds must be sold ready to eat.
• 25 g ground flaxseed, For this recipe: Use a gluten-free vegan product with no added salt or sugar. Follow package storage and cooking directions; nuts and seeds must be sold ready to eat.
• 30 g almond flour, For this recipe: Use a gluten-free vegan product with no added salt or sugar. Follow package storage and cooking directions; nuts and seeds must be sold ready to eat.
• 80 ml water
• 1 tablespoon olive oil
• 20 g tahini, For this recipe: Use a gluten-free vegan product with no added salt or sugar. Follow package storage and cooking directions; nuts and seeds must be sold ready to eat.
• 1 tablespoon lemon juice
• 2 tablespoons water, for the sauce

Let’s cook

1. Steam washed broccoli for 5–6 minutes until tender. Drain very well, cool enough to handle and chop finely. Mix flax with the 80 ml water and let thicken 5 minutes while broccoli cooks.
2. Mix broccoli, flax gel, finely chopped walnuts and almond flour. Rest 3 minutes. Shape six thin cakes; if the mixture is loose, squeeze out excess broccoli moisture rather than adding raw flour at the table.
3. Heat oil in a large nonstick skillet over medium-low heat. Cook cakes in two batches for 4–5 minutes per side, until set and cooked through. Handle gently with a broad spatula.
4. Whisk tahini, lemon and sauce water. Serve three cakes per person with sauce.

A thick tomato soup with zucchini, beans and sweetcorn.

Gluten-free

Adapted from a written source · Not kitchen-tested by Galley

Ingredients

• 1 onion, chopped
• 2 zucchini, chopped
• 1 tablespoon vegetable oil
• 1 can (15.5 ounces) vegetarian refried beans
• 1 can (28 ounces) diced tomatoes with juice
• 1 can (28 ounces) crushed tomatoes with juice
• 2 cans (15.5 ounces) corn, drained and rinsed
• 1 can (15.5 ounces) black beans, drained and rinsed
• 2 tablespoons taco seasoning, For this recipe: For gluten-free cooking, choose a product labeled gluten-free.

Let’s cook

1. Use a large saucepan to soften chopped onion and zucchini in oil over medium heat.
2. Stir in refried beans, breaking up lumps, then both kinds of tomato, rinsed corn, black beans and taco seasoning.
3. Simmer gently for around 30 minutes, stirring often enough to prevent sticking. Serve hot; the batch makes about ten cups.

Buckwheat noodles and tofu in a mild miso-ginger broth.

Dairy-free · Vegan

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 200 g dry soba noodles
• 400 g firm tofu, cubed
• 300 g cabbage, finely shredded
• 150 g carrot, thinly sliced
• 1000 ml water
• 2 tablespoons plain vegan miso paste, without fish or dashi, For pregnancy: choose plain vegan miso without fish, bonito or dashi
• 1 tablespoon fresh ginger, grated
• 1 teaspoon sesame oil

Let’s cook

1. Cook soba according to its package in a separate pan, drain and rinse briefly with hot water.
2. Bring measured water and ginger to a boil. Add washed cabbage and carrot and simmer 8 minutes. Add tofu and simmer 5–7 minutes until steaming throughout.
3. Loosen miso with a ladle of hot broth and stir back into the pot with sesame oil. Divide noodles among bowls and ladle soup over them; serve immediately.

A warm cabbage bowl in a lime-peanut sauce, with crumbled tofu.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free · Vegan

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 300 g cabbage, finely shredded
• 300 g plain firm tofu, For this recipe: Use a gluten-free vegan product with no added salt or sugar. Follow package storage and cooking directions; nuts and seeds must be sold ready to eat.
• 35 g unsalted peanut butter, with no added sugar, For this recipe: Use a gluten-free vegan product with no added salt or sugar. Follow package storage and cooking directions; nuts and seeds must be sold ready to eat.
• 1 tablespoon lime juice
• 1 teaspoon fresh ginger, grated
• 1 tablespoon olive oil
• 100 ml water
• 1 tablespoon fresh cilantro, chopped

Let’s cook

1. Wash and finely shred cabbage. Drain tofu, pat dry and crumble. Whisk peanut butter with half the water and lime juice.
2. Heat oil in a wide skillet and cook tofu for 4 minutes. Add cabbage, ginger and remaining water; cover and cook 6 minutes, stirring twice.
3. Add peanut sauce and cook uncovered for 2–3 minutes until cabbage is tender and tofu is steaming throughout. Finish with cilantro and divide evenly.

Tender cabbage ribbons in a warm roasted-pepper-style sauce.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free · Vegan

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 400 g cabbage, shredded
• 200 g red bell pepper, diced
• 80 g unsalted walnuts
• 1 tablespoon olive oil
• 1 clove garlic, minced
• 100 ml water
• 1 tablespoon lemon juice
• 2 tablespoons fresh basil, chopped
• ½ teaspoon smoked paprika

Let’s cook

1. Cook washed pepper and garlic in half the oil for 10 minutes until soft. Blend with walnuts, measured water, lemon and paprika, venting safely.
2. Meanwhile cook washed cabbage in remaining oil with two tablespoons water for 8–10 minutes until tender.
3. Pour sauce over cabbage and simmer 3–4 minutes until hot throughout. Finish with basil and divide into two bowls.

Crisp seed waffles with a long, gentle waffle-iron cook.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free · Vegan

Adapted from a written source · Not kitchen-tested by Galley

Ingredients

• 104 g ground flaxseed
• 250 ml water
• plain oil cooking spray, enough to coat both waffle plates

Let’s cook

1. Heat a waffle iron to medium. Grind flax meal to a fine, fluffy flour, whisk with water, then rest 5 minutes.
2. Spray both plates. Spread one-quarter of the batter in each section of a four-waffle iron, or half in a smaller round iron.
3. Close and cook 14–16 minutes without opening early. Repeat if needed; smaller irons need two batches. Serve promptly.

Grated-carrot pancakes with oats and buttermilk.

Adapted from a source video · Not kitchen-tested by Galley

Ingredients

• ½ cup old-fashioned rolled oats
• ¾ cup low-fat buttermilk, For pregnancy: choose dairy made with pasteurized milk or cream
• ½ cup finely grated carrot
• 1 egg
• 1 tablespoon vegetable oil
• ¼ cup 1% milk, For pregnancy: choose dairy made with pasteurized milk or cream
• ½ teaspoon vanilla extract, optional
• ½ cup all-purpose flour
• 1 tablespoon sugar
• 1 teaspoon baking powder
• ½ teaspoon baking soda
• ½ teaspoon salt
• ½ teaspoon cinnamon, optional

Let’s cook

1. Soak oats in buttermilk while preparing the other ingredients. Beat in egg, oil, milk and optional vanilla, then stir in grated carrot.
2. Combine the flour, sugar, raising agents, salt and optional cinnamon. Fold into the oat mixture; add a small splash of milk only if it will not spread.
3. Lightly oil a hot griddle. Cook quarter-cup portions until bubbles appear and edges look dry, then turn and cook the other side. Centers must be fully set without raw batter.

Orange, finely grated carrot and yogurt under a crunchy oat topping.

Gluten-free

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 600 g plain pasteurized yogurt, For pregnancy: choose dairy made with pasteurized milk or cream
• 2 oranges
• 120 g carrot, finely grated
• 80 g old-fashioned rolled oats, For this recipe: For gluten-free cooking, choose a product labeled gluten-free.
• 20 g pumpkin seeds
• 1 tablespoon maple syrup
• ½ teaspoon ground cinnamon

Let’s cook

1. Toast oats and pumpkin seeds in a dry skillet over medium-low heat for 5–7 minutes, stirring. Take off heat, stir in maple syrup and cinnamon, and spread on a plate to cool.
2. Wash oranges before peeling and chopping their flesh; remove seeds. Wash and peel carrot before fine grating.
3. Divide yogurt among four bowls and add carrot and orange. Add the cooled oat topping just before eating; keep yogurt chilled until assembly.

Small baked bites made with chickpeas, carrot, dates and oats.

Dairy-free · Gluten-free

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 200 g cooked canned chickpeas, drained and rinsed
• 100 g carrot, finely grated
• 80 g pitted dates, chopped
• 2 large eggs
• 60 g old-fashioned rolled oats, For this recipe: For gluten-free cooking, choose a product labeled gluten-free.
• 2 tablespoons vegetable oil
• 1 teaspoon baking powder, For this recipe: For gluten-free cooking, choose a product labeled gluten-free.
• ½ teaspoon ground cinnamon

Let’s cook

1. Heat oven to 350°F / 177°C. Grease or line twelve deep mini-muffin wells. Wash and peel carrot; check dates for remaining pits.
2. Process chickpeas, dates, eggs and oil until mostly smooth. Pulse in oats, baking powder and cinnamon, then fold in grated carrot.
3. Divide between wells and bake 20–25 minutes until firm, with no raw mixture and centers at least 160°F / 71°C. Cool briefly before removing.

Small cauliflower pieces browned with peppers and topped with firmly cooked eggs.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free

AI-assisted original · Not kitchen-tested by Galley

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.

Herbs, lightly cooked cauliflower and hemp hearts for a cool lunch.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free · Vegan

Adapted from a written source · Not kitchen-tested by Galley

Ingredients

• 2 cups fresh cauliflower rice
• 2 cloves garlic, minced
• 1 cup fresh parsley, chopped
• ½ cup fresh mint, chopped
• ½ cup cherry tomatoes, quartered
• ¼ cup hemp hearts
• 2 scallions
• 2 tablespoons olive oil
• 2 tablespoons lemon juice
• ¼ teaspoon black pepper

Let’s cook

1. Cook cauliflower in half the oil for 3–4 minutes; stir in garlic for another minute. Spread in a shallow clean bowl to cool for about 15 minutes.
2. Meanwhile wash, dry and chop the herbs and vegetables.
3. Toss cooled cauliflower with all remaining ingredients. Serve as two light lunch bowls; refrigerate promptly.

Small golden cauliflower cakes bound with almond and flax.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free · Vegan

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 300 g fresh cauliflower rice
• 50 g almond flour
• 20 g ground flaxseed
• 80 ml water
• 2 scallions
• 1 tablespoon olive oil
• ½ teaspoon smoked paprika

Let’s cook

1. Mix flax and water; rest 5 minutes. Steam cauliflower 4–5 minutes until tender, then spread on a clean towel and squeeze gently when cool enough.
2. Combine cauliflower, flax gel, almond flour, washed chopped scallions and paprika. Shape six small, thin patties; compress firmly.
3. Warm oil in a large nonstick skillet over medium-low heat. Cook patties about 5 minutes per side until browned, set and cooked through. Work in two batches if crowded; serve three each.

Small golden root-vegetable cubes with tofu and smoked paprika.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free · Vegan

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 180 g celeriac, peeled and diced
• 300 g plain firm tofu
• 100 g red bell pepper, diced
• 1 tablespoon olive oil
• ½ teaspoon smoked paprika
• 1 tablespoon fresh parsley, chopped
• 1 tablespoon lemon juice

Let’s cook

1. Cut celeriac into 1 cm cubes. Simmer in water for 8–10 minutes until almost tender; drain well.
2. Drain and cube tofu. Heat oil in a wide pan; brown celeriac and tofu for 8 minutes, turning occasionally.
3. Add washed diced pepper and paprika. Cook 5 minutes until pepper is soft and tofu is hot throughout. Finish with parsley and lemon.

Crunchy root-vegetable slaw with tahini and seared tofu.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free · Vegan

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 180 g celeriac, peeled and grated
• 300 g plain firm tofu
• 30 g tahini, unsalted
• 2 tablespoons lemon juice
• 2 tablespoons water
• 1 tablespoon olive oil
• 1 tablespoon fresh dill, chopped
• 100 g cucumber, diced

Let’s cook

1. Wash celeriac before peeling, then grate finely. Toss with lemon immediately. Wash and dice cucumber.
2. Whisk tahini and water; mix with celeriac, cucumber and dill. Keep chilled.
3. Drain tofu and slice into strips. Pan-fry in oil 4–5 minutes each side until hot and lightly golden. Serve on two plates beside the slaw.

Tender green leaves wrapped around a lemon-seed and cucumber filling.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free · Vegan

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 6 large Swiss chard leaves
• 100 g unsalted pumpkin seeds
• 120 ml warm water
• 2 tablespoons lemon juice
• 1 tablespoon olive oil
• 1 clove garlic, minced
• 100 g cucumber, diced
• 1 tablespoon fresh parsley, chopped

Let’s cook

1. Cover ready-to-eat pumpkin seeds with the measured warm water for 10 minutes. Wash chard, trim thick stems and blanch leaves in boiling water for 1–2 minutes; drain and cool.
2. Blend seeds and their water with lemon, oil and garlic to a coarse spread. Fold in washed cucumber and parsley.
3. Divide filling between leaves, fold sides inward and roll. Serve three wraps per person; refrigerate until eating if made ahead.

A beef-and-bean skillet with a cheddar cornmeal topping.

Gluten-free

Adapted from a source video · Not kitchen-tested by Galley

Ingredients

• 8 oz lean ground beef (15% fat) — filling
• ½ medium onion, chopped (about 1/2 cup) — filling
• 1 can (15.5 ounces) kidney beans, drained and rinsed — filling
• 1 can (14.5 ounces) diced tomatoes with juice — filling
• 1½ cups plain frozen corn — filling
• 1 tablespoon chili powder — filling
• ½ teaspoon cumin — filling
• 1 teaspoon garlic powder — filling
• ½ teaspoon dried oregano — filling
• ½ teaspoon salt — filling
• ½ teaspoon black pepper — filling
• 1 cup yellow cornmeal, For this recipe: For gluten-free cooking, choose a product labeled gluten-free. — topping
• ½ teaspoon salt — topping
• 1 teaspoon sugar — topping
• 1 teaspoon chili powder — topping
• 2½ cups water — topping
• 1 cup grated cheddar cheese, For pregnancy: choose dairy made with pasteurized milk or cream — topping

Let’s cook

1. Brown ground beef and onion in a large skillet, draining excess fat. Add the remaining filling ingredients and heat gently under a lid; ground beef must reach 160°F / 71°C.
2. In a separate saucepan, stir the topping cornmeal, salt, sugar, chili powder and water over medium heat until thick, about 2 minutes. Stir in cheddar.
3. Spread the cornmeal mixture over the hot filling. Cover with the lid slightly open and cook gently for about 10 minutes, until the topping is set and the assembled dish reaches 165°F / 74°C.

Potato and celery soup thickened with milk and cheddar.

Gluten-free

Adapted from a source video · Not kitchen-tested by Galley

Ingredients

• 1 teaspoon vegetable oil
• 1 medium onion, chopped (about 1 cup)
• ¼ cup chopped celery
• 2 cups bite-sized diced potatoes
• 2 cups low-sodium vegetable broth, For this recipe: For gluten-free cooking, choose a product labeled gluten-free.
• ¼ teaspoon black pepper
• 3 tablespoons cornstarch
• 1½ cups pasteurized 1% milk, divided, For pregnancy: choose dairy made with pasteurized milk or cream
• ¾ cup shredded pasteurized cheddar, For pregnancy: choose dairy made with pasteurized milk or cream
• 1 slice pork bacon, fully cooked and crumbled

Let’s cook

1. Soften onion and celery in oil for 5 minutes. Add potatoes, broth and pepper, boil, then cover and simmer 15–25 minutes until potatoes are tender.
2. Blend cornstarch with one-quarter cup of the measured milk. Stir in remaining milk, then add to the soup. Stir over gentle heat until thick and steaming, about 5 minutes.
3. Take off heat and melt in cheddar. Top with fully cooked, freshly heated crumbled bacon and serve.

Tart cherries under a small whole-wheat oat topping.

Adapted from a written source · Not kitchen-tested by Galley

Ingredients

• ¼ cup sugar
• 1 tablespoon cornstarch
• 4 cups frozen pitted tart cherries
• ½ teaspoon vanilla extract
• ⅓ cup whole-wheat flour
• ⅓ cup old fashioned rolled oats
• 2 tablespoons packed brown sugar
• 2 tablespoons pasteurized butter, melted, For pregnancy: choose dairy made with pasteurized milk or cream

Let’s cook

1. Heat oven to 350°F / 177°C. Combine sugar and cornstarch, toss with pitted cherries and vanilla, then spread in an 8-inch square baking dish.
2. Mix flour, oats and brown sugar. Stir in melted butter to make crumbly clumps and scatter over the fruit.
3. Bake 30–45 minutes until the filling bubbles and topping is golden and fully baked. Cool briefly; this makes three cups of dessert.

A skillet pancake baked over cherries with optional sliced almonds.

Adapted from a source video · Not kitchen-tested by Galley

Ingredients

• 3 eggs
• ½ cup 1% milk, For pregnancy: choose dairy made with pasteurized milk or cream
• 1 teaspoon vanilla extract
• ½ cup all-purpose flour
• 1 tablespoon sugar
• cinnamon, a dash
• 2 tablespoons unsalted butter, For pregnancy: choose dairy made with pasteurized milk or cream
• 2 cups fresh sweet cherries, pitted and halved
• ¼ cup sliced almonds, optional

Let’s cook

1. Heat the oven to 450°F / 232°C. Beat eggs, milk and vanilla. Mix flour, sugar and cinnamon separately, then whisk into the liquids until smooth.
2. Melt butter in a 10–11-inch ovenproof skillet in the oven. Using oven mitts, remove it, spread the cherries across the base and pour in batter. Add optional almonds.
3. Bake 15–20 minutes until puffed, browned and fully set to 160°F / 71°C at the center. Cool a little before cutting into four pieces; it will settle as it cools.

A chunky chicken soup thickened with potatoes and a little flour.

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 350 g raw chicken breast, diced
• 250 g potatoes, cubed
• 250 g plain frozen sweetcorn
• 80 g onion, diced
• 1 tablespoon olive oil
• 1 tablespoon plain flour
• 700 ml chicken stock
• 200 ml milk, For pregnancy: choose pasteurized milk
• black pepper, to taste

Let’s cook

1. Heat oil in a saucepan and soften onion for 5 minutes. Stir in flour for 1 minute, then gradually add stock while stirring.
2. Add chicken and potatoes and simmer gently for 15–20 minutes until potatoes are tender and chicken reaches 165°F / 74°C.
3. Stir in sweetcorn, milk and pepper. Simmer gently for 5 minutes until corn is cooked and the soup is hot throughout; divide into four bowls.

A light chicken soup with zucchini ribbons and lemon.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 350 g raw chicken breast, diced
• 300 g zucchini
• 80 g celery, sliced
• 800 ml no-salt-added chicken broth, For this recipe: For gluten-free cooking, choose a product labeled gluten-free.
• 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.

Chicken and vegetables under spoonfuls of baked dumpling dough.

Adapted from a written source · Not kitchen-tested by Galley

Ingredients

• 3 tablespoons vegetable oil — chicken mixture
• 1 cup chopped onion (about 1 medium) — chicken mixture
• 1 cup chopped carrot (about 2 small) — chicken mixture
• 1 cup chopped celery (about 2 stalks) — chicken mixture
• 3 cups low-sodium chicken broth — chicken mixture
• 3 tablespoons all-purpose flour — chicken mixture
• 2 cups chopped cooked chicken — chicken mixture
• 1 cup frozen peas — chicken mixture
• ½ teaspoon salt — chicken mixture
• ¼ teaspoon black pepper — chicken mixture
• 1 cup all-purpose flour — dumplings
• 2 teaspoons baking powder — dumplings
• ¼ teaspoon salt — dumplings
• 1 egg — dumplings
• ⅓ cup pasteurized 1% milk, For pregnancy: choose dairy made with pasteurized milk or cream — dumplings

Let’s cook

1. Heat oven to 400°F / 204°C. Soften onion, carrot and celery in oil. Blend the filling flour with a little cold broth, then add remaining broth and stir into vegetables until thickened.
2. Add cooked chicken, peas and filling seasoning; keep hot. Mix dumpling flour, baking powder and salt, then stir in beaten egg and milk.
3. Put filling in a greased ovenproof casserole dish and place about eight spoonfuls of dough on top. Bake roughly 15–20 minutes, until dumplings are cooked through and the center of the filling reaches 165°F / 74°C.

Chicken and quinoa soup with spinach and warm spices.

Gluten-free

Adapted from a written source · Not kitchen-tested by Galley

Ingredients

• 1 tablespoon vegetable oil
• 1 raw boneless chicken thigh (about 4 ounces), cut into bite-sized pieces
• 1 cup chopped onion
• ½ cup chopped carrot
• 3 cloves garlic, minced
• 5 cups low-sodium chicken broth, For this recipe: For gluten-free cooking, choose a product labeled gluten-free.
• 3 tablespoons dry quinoa
• ¾ teaspoon turmeric
• ¾ teaspoon cayenne pepper
• 2 cups chopped fresh spinach
• 2 teaspoons curry powder, For this recipe: For gluten-free cooking, choose a product labeled gluten-free.
• ¼ teaspoon allspice
• ½ teaspoon ground ginger
• ¼ teaspoon paprika
• ¼ teaspoon salt

Let’s cook

1. Warm oil in a soup pot and stir chicken pieces for 3 minutes. Add onion, carrot and garlic; cook another 5 minutes, adding a little water if sticking.
2. Add broth, rinsed quinoa, turmeric and cayenne. Bring to a boil, then simmer for 5 minutes.
3. Stir in spinach, curry powder, allspice, ginger, paprika and salt. Simmer about 15 minutes more, until quinoa is cooked and chicken reaches 165°F / 74°C. Serve hot.

Chicken strips and cabbage in a light ginger-soy sauce.

Adapted from a written source · Not kitchen-tested by Galley

Ingredients

• 3 raw boneless chicken breast halves, cut into strips
• 1 teaspoon vegetable oil
• 3 cups shredded green cabbage ( 1/2 head)
• 1 tablespoon cornstarch
• ½ teaspoon ground ginger
• ¼ teaspoon garlic powder
• ½ cup water
• 1 tablespoon low-sodium soy sauce

Let’s cook

1. Warm oil in a large skillet. Stir-fry the chicken strips until they reach 165°F / 74°C, then stir in shredded cabbage and cook until crisp-tender, about 2 minutes.
2. Whisk cornstarch, ginger and garlic powder with water and soy sauce until smooth.
3. Pour into the skillet and stir as it boils and thickens, about a minute. Serve hot, with fully cooked chicken throughout.

A small batch of potato chowder with cooked chicken and milk.

Adapted from a written source · Not kitchen-tested by Galley

Ingredients

• 2 teaspoons vegetable oil
• ½ cup chopped onion
• ½ cup diced carrot
• 2½ cups low-sodium chicken broth
• 1 cup diced fresh potato
• ½ teaspoon dried thyme
• ½ teaspoon garlic powder
• ¼ teaspoon salt
• ½ cup cooked diced chicken (about 4 ounces)
• ½ cup pasteurized low-fat milk, For pregnancy: choose dairy made with pasteurized milk or cream
• 1 tablespoon all-purpose flour
• ¼ teaspoon red wine vinegar, optional
• black pepper to taste, optional

Let’s cook

1. Soften onion and carrot in oil in a saucepan for about 3 minutes. Add broth, potato, thyme, garlic powder and salt; simmer 15–20 minutes until potato is tender.
2. Mix milk and flour in a small bowl until smooth. Add chicken to the saucepan, then slowly stir in the milk mixture.
3. Simmer gently for 2–3 minutes until thickened and the chicken and soup reach 165°F / 74°C. Add optional vinegar and pepper before serving.

Chicken simmered with peppers, celery and a tomato-based chili sauce.

Gluten-free

Adapted from a written source · Not kitchen-tested by Galley

Ingredients

• 1 tablespoon vegetable oil
• 16 oz raw boneless skinless chicken breast
• 1 can (14.5 ounces) diced tomatoes, with juice
• 1 cup tomato-based chili sauce (not concentrated hot sauce)
• 1 green bell pepper, diced
• 2 stalks celery, chopped
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 teaspoon dried basil
• 1 teaspoon dried parsley
• ¼ teaspoon cayenne pepper

Let’s cook

1. Cut chicken into even bite-sized pieces. Brown in oil in a large skillet over medium-high heat.
2. Lower the heat and add canned tomatoes with juice, tomato-based chili sauce, bell pepper, celery, onion, garlic, herbs and cayenne.
3. Bring to a boil, cover and simmer gently 10–15 minutes or until the vegetables are tender and all chicken pieces reach 165°F / 74°C. Use tomato-style chili sauce, not a cup of concentrated hot sauce.

Paprika chicken and peppers over a warm cauliflower base.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free

AI-assisted original · Not kitchen-tested by Galley

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.

A tray of chicken, potatoes and bell peppers with Cajun herbs.

Gluten-free

Adapted from a written source · Not kitchen-tested by Galley

Ingredients

• 16 oz raw boneless chicken breast
• 2 bell peppers (any color)
• 3 cups small potatoes
• 2 tablespoons vegetable oil
• 1 teaspoon Cajun seasoning, For this recipe: For gluten-free cooking, choose a product labeled gluten-free.
• 1 teaspoon dry Italian herbs
• ⅛ teaspoon salt
• ¼ teaspoon black pepper

Let’s cook

1. Heat oven to 425°F / 218°C and lightly grease a large rimmed baking sheet. Cut chicken and vegetables into similar bite-sized pieces, keeping raw chicken preparation separate.
2. Toss with oil, Cajun seasoning, Italian herbs, salt and pepper. Spread on the sheet without crowding.
3. Roast 35–45 minutes, turning a few times, until potatoes are tender and chicken reaches 165°F / 74°C. Use a second sheet if needed rather than piling ingredients up.

Chicken, white beans and green chiles in a tomato broth, with tortilla strips.

Gluten-free

Adapted from a written source · Not kitchen-tested by Galley

Ingredients

• 2 teaspoons vegetable oil
• 1 cup chopped onion (about 1 medium)
• 2 cloves garlic, minced
• 1 teaspoon cumin
• 1 can (15 ounces) navy beans, drained and rinsed
• 1 can (28 ounces) diced tomatoes with juice
• 4 cups low-sodium chicken broth, For this recipe: For gluten-free cooking, choose a product labeled gluten-free.
• 1 cup tomato sauce
• 2 cans (4 ounces each) chopped green chiles
• 2 teaspoons dried oregano
• 2 cups chopped cooked chicken
• ½ cup chopped fresh cilantro
• 1 cup shredded cheddar, For pregnancy: choose dairy made with pasteurized milk or cream
• 10 ready-to-eat corn tortillas, For this recipe: For gluten-free cooking, choose a product labeled gluten-free.

Let’s cook

1. Soften onion in oil in a large soup pot. Stir in minced garlic and cumin.
2. Add beans, canned tomatoes and broth. Bring to a boil, then add tomato sauce, chiles, oregano and chicken. Simmer for 15 minutes, ensuring chicken reaches 165°F / 74°C.
3. Stir in washed cilantro and cheddar until the cheese melts. Warm the tortillas according to their package, cut into strips and offer with the soup.

Chicken, pasta shells and broccoli cooked in one creamy skillet.

Adapted from a source video · Not kitchen-tested by Galley

Ingredients

• 16 oz raw boneless chicken breast, cut into bite-sized pieces
• 2 teaspoons vegetable oil
• 1¼ cups low-sodium chicken broth
• 1 can (10.5 ounces) condensed cream of chicken soup
• 1 teaspoon black pepper
• ½ teaspoon garlic powder
• 2 cups small shell pasta, uncooked
• 2½ cups chopped fresh broccoli
• 1 cup (4 ounces) shredded cheddar cheese, For pregnancy: choose dairy made with pasteurized milk or cream

Let’s cook

1. Brown bite-sized chicken in oil in a large skillet for 2–3 minutes; it will finish cooking later.
2. Stir in broth, condensed soup, pepper and garlic powder, then add dry pasta and broccoli. Bring to a boil, cover and simmer gently 15–20 minutes until pasta is tender.
3. Add a small splash of water if sticking. Melt cheddar into the skillet during the last 2 minutes. Check the chicken and assembled dish reach 165°F / 74°C before serving.

Chicken thighs and pearl barley simmered together with fennel and carrots.

Dairy-free

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 500 g raw boneless chicken thighs
• 180 g dry pearl barley
• 1 fennel bulb, diced
• 200 g carrots, sliced
• 1 tablespoon olive oil
• 900 ml low-sodium chicken broth
• 1 teaspoon dried thyme
• 1 tablespoon lemon juice

Let’s cook

1. Cut chicken into large pieces on a separate board. Brown in oil for 4–5 minutes in a heavy saucepan; it will finish cooking in the broth.
2. Add washed fennel and carrots, rinsed barley, broth and thyme. Bring to a boil, cover and simmer 40–50 minutes, stirring occasionally and adding a little water if needed.
3. Check barley is tender and all chicken reaches 165°F / 74°C. Stir in lemon and serve hot.

Roast squash and chicken over fluffy bulgur with a lemon dressing.

Dairy-free

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 450 g raw boneless chicken breast
• 600 g butternut squash, peeled and cubed
• 2 tablespoons olive oil
• 1 teaspoon ground cumin
• 200 g dry medium bulgur
• 450 ml water
• 2 tablespoons lemon juice
• 2 tablespoons fresh parsley, chopped

Let’s cook

1. Heat oven to 425°F / 218°C. Toss squash with half the oil and cumin on a rimmed sheet; roast 25–30 minutes until tender.
2. Put chicken in a separate baking dish with remaining oil. Roast approximately 20–25 minutes, depending on thickness, until 165°F / 74°C at the thickest point. Use clean utensils to slice.
3. Simmer bulgur in measured water under a lid for 10–15 minutes, or follow its package ratio and time. Rest 5 minutes, fluff, then top with squash and chicken. Finish with lemon and washed parsley.

A sturdy lunch salad with lemon, parsley and pantry chickpeas.

Sodium-conscious · Gluten-free · Dairy-free · Vegan

AI-assisted original · Not kitchen-tested by Galley

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.

A gentle coconut curry served as a bowl of chickpeas and greens.

Sodium-conscious · Gluten-free · Dairy-free · Vegan

AI-assisted original · Not kitchen-tested by Galley

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, For this recipe: Choose a vegan product without animal ingredients.
• 200 g baby spinach
• 1 medium onion, finely chopped
• 1 tablespoon olive oil
• 2 teaspoons salt-free curry powder, For this recipe: For gluten-free cooking, choose a product labeled gluten-free.
• 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.

Four soft baked squares with an almond-flax base.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free · Vegan

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 70 g almond flour
• 40 g hemp hearts
• 20 g ground flaxseed
• 180 ml unsweetened almond milk
• 1 tablespoon olive oil
• ½ teaspoon ground cinnamon
• 40 g fresh raspberries

Let’s cook

1. Heat oven to 350°F / 177°C. Line a small 15 cm square tin. Mix flax and milk and leave 5 minutes.
2. Stir in almond flour, hemp, oil and cinnamon. Spread into the tin, no thicker than 2 cm. Press washed raspberries into the top.
3. Bake 25–30 minutes until set throughout, with no wet batter. Cool 5 minutes before cutting into four squares; serve two each.

A warm spoonable breakfast with sunflower butter and chia.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free · Vegan

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 400 ml unsweetened soy milk
• 40 g chia seeds
• 40 g unsalted sunflower seed butter
• 2 teaspoons unsweetened cocoa powder
• 20 g unsweetened shredded coconut

Let’s cook

1. Whisk cocoa into soy milk in a saucepan and bring to a gentle simmer. Gradually stir in chia.
2. Cook gently 8 minutes, stirring often, until thick and hydrated. Stir in sunflower butter and coconut; thin with water if needed.
3. Rest 2 minutes and divide into two bowls. Do not swallow dry chia seeds.

Four soft skillet breads served with peanut butter and a few strawberries.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free · Vegan

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 40 g coconut flour
• 12 g whole psyllium husk, culinary whole husk, not powder
• 180 ml warm water
• 1 tablespoon olive oil
• 40 g unsalted peanut butter
• 60 g fresh strawberries

Let’s cook

1. Mix coconut flour and whole psyllium. Stir in warm water and half the oil; rest 10 minutes to hydrate into a soft dough. Add water by teaspoons only if dry.
2. Divide into four balls. Roll each between parchment into a thin 12 cm circle. Peel off the paper before cooking.
3. Lightly oil a nonstick skillet and cook over medium heat 3–4 minutes per side, using two pans or batches. Cook until dry and set throughout.
4. Spread with peanut butter and sliced washed berries. Serve two flatbreads each; do not eat uncooked dough.

A mild curry using chicken thighs, green beans and unsweetened coconut milk.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free

AI-assisted original · Not kitchen-tested by Galley

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, For this recipe: For gluten-free cooking, choose a product labeled gluten-free.
• 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.

Cooked soybeans and spinach in a mild cumin-coconut sauce.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free · Vegan

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 250 g frozen shelled edamame
• 200 g baby spinach
• 150 ml unsweetened canned coconut milk, no added salt; For this recipe: Use a gluten-free vegan product with no added salt or sugar. Follow package storage and cooking directions; nuts and seeds must be sold ready to eat.
• 25 g unsalted pumpkin seeds, For this recipe: Use a gluten-free vegan product with no added salt or sugar. Follow package storage and cooking directions; nuts and seeds must be sold ready to eat.
• 1 tablespoon olive oil
• 1 clove garlic, minced
• ½ teaspoon ground cumin
• ¼ teaspoon ground turmeric
• 1 tablespoon lemon juice
• 60 ml water

Let’s cook

1. Boil edamame according to package directions until fully cooked, then drain. Wash spinach while the water heats.
2. Warm oil in a saucepan. Stir garlic, cumin and turmeric for 30 seconds. Add coconut milk, measured water and spinach; simmer 3–4 minutes until spinach is wilted.
3. Add cooked edamame and heat 2 minutes until steaming throughout. Finish with lemon juice and pumpkin seeds. Divide into two bowls; rice is not included.

A warm coconut-flour cereal adapted from Ruled.Me’s breakfast porridge.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free · Vegan

Adapted from a source video · Not kitchen-tested by Galley

Ingredients

• 2 tablespoons coconut flour
• 3 tablespoons ground flaxseed
• 2 tablespoons hemp hearts
• 1½ cups unsweetened almond milk
• ½ tablespoon powdered erythritol, optional; use less to taste

Let’s cook

1. Combine coconut flour, flax and hemp hearts in a saucepan. Gradually whisk in almond milk.
2. Bring to a gentle simmer, stirring often. Cook 8–10 minutes until the flour is cooked and the mixture is thick; thin with water if needed.
3. Stir in sweetener if using. Serve warm; do not taste raw flour mixture.

A warm blended soup with silken tofu and a lime finish.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free · Vegan

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 400 g zucchini, diced
• 300 g plain silken tofu
• 150 ml unsweetened canned coconut milk, no added salt
• 200 ml water
• 1 teaspoon fresh ginger, grated
• 1 tablespoon lime juice
• 20 g unsalted pumpkin seeds

Let’s cook

1. Combine washed zucchini, ginger, water and coconut milk in a saucepan. Bring to a simmer; cover and cook 10 minutes until tender.
2. Add tofu and heat 5 minutes until steaming. Remove from heat and blend carefully with an immersion blender.
3. Stir in lime juice, divide into bowls and scatter with ready-to-eat pumpkin seeds. Never seal hot soup in a closed blender.

Warm rice bowls with roasted salmon, edamame and cucumber; no raw fish.

Dairy-free

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 240 g dry short-grain rice
• 360 ml water
• 450 g raw plain salmon fillet, For pregnancy: use the listed species and raw/cooked/canned form; follow the recipe cooking and weekly portion notes
• 200 g frozen shelled edamame
• 1 cucumber, diced
• 2 tablespoons rice vinegar
• 1 teaspoon sugar
• 1 tablespoon low-sodium soy sauce
• 1 tablespoon sesame seeds

Let’s cook

1. Rinse rice and cook with measured water according to its package, usually 15 minutes covered plus 10 minutes off heat. Fold in vinegar and sugar; serve promptly rather than holding at room temperature.
2. Meanwhile heat oven to 400°F / 204°C. Roast salmon in a lined baking dish for 12–18 minutes, until its thickest part reaches 145°F / 63°C. Cook edamame according to its package.
3. Wash and dice cucumber. Divide rice, cooked salmon, edamame and cucumber into bowls; finish with soy sauce and sesame.

Small griddle cakes with sweetcorn, mashed black beans and cumin.

Dairy-free

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 1 can cooked black beans (400 g can), drained and rinsed
• 150 g plain frozen corn
• 2 large eggs
• 60 g all-purpose flour
• 2 scallions, finely sliced
• ½ teaspoon ground cumin
• 2 tablespoons vegetable oil

Let’s cook

1. Cook corn according to its package and drain. Mash beans roughly; mix with corn, eggs, flour, washed scallions and cumin.
2. Heat some of the oil in a skillet over medium-low heat. Shape twelve small flattened cakes, about 1 cm thick, and cook in batches for 3–4 minutes per side.
3. Use remaining oil as needed. Check centers are fully cooked and reach 160°F / 71°C; lower heat if surfaces brown before the middles set.

A flour-thickened celery soup with onion and a little milk.

Adapted from a written source · Not kitchen-tested by Galley

Ingredients

• 1 tablespoon unsalted butter, For pregnancy: choose dairy made with pasteurized milk or cream
• 1 cup finely chopped onion
• 2 cups finely chopped celery
• 1 clove garlic, minced
• ¼ teaspoon salt
• ⅓ cup all-purpose flour
• 2 cups low-sodium vegetable broth
• 1 cup pasteurized low-fat milk, For pregnancy: choose dairy made with pasteurized milk or cream
• ⅛ teaspoon black pepper

Let’s cook

1. Melt butter in a saucepan. Cook onion, celery, garlic and salt over medium heat for about 5 minutes to soften.
2. Lower the heat and stir in flour. Gradually whisk in broth, bring to a boil and simmer for 10 minutes.
3. Stir in milk and pepper and heat through. Leave chunky, or use a suitable immersion blender carefully off the heat; do not seal hot soup in a blender.

A blended cauliflower bowl with tahini, hemp hearts and toasted walnuts.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free · Vegan

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 350 g cauliflower florets
• 450 ml water
• 50 g hemp hearts, For this recipe: Use a gluten-free vegan product with no added salt or sugar. Follow package storage and cooking directions; nuts and seeds must be sold ready to eat.
• 35 g tahini, For this recipe: Use a gluten-free vegan product with no added salt or sugar. Follow package storage and cooking directions; nuts and seeds must be sold ready to eat.
• 30 g unsalted walnuts, chopped, For this recipe: Use a gluten-free vegan product with no added salt or sugar. Follow package storage and cooking directions; nuts and seeds must be sold ready to eat.
• 1 tablespoon olive oil
• 1 clove garlic, minced
• 1 tablespoon lemon juice

Let’s cook

1. Wash cauliflower and cut into small florets. Warm oil in a saucepan; cook garlic for 30 seconds. Add cauliflower and water, cover and simmer for 10–12 minutes until very tender.
2. While it simmers, toast ready-to-eat walnuts in a dry skillet over low heat for 2–3 minutes, stirring.
3. Stir hemp hearts and tahini into the soup and heat for 1 minute. Remove from heat and carefully blend with an immersion blender; keep its head submerged. Add lemon juice, divide into two bowls and top with walnuts.

A gently spiced millet porridge finished with pumpkin and chopped hazelnuts.

Gluten-free

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 150 g dry millet, For this recipe: For gluten-free cooking, choose a product labeled gluten-free.
• 500 ml water
• 400 ml pasteurized milk, For pregnancy: choose dairy made with pasteurized milk or cream
• 200 g plain canned pumpkin purée
• 1 teaspoon ground cinnamon
• 2 teaspoons maple syrup
• 30 g roasted hazelnuts, chopped

Let’s cook

1. Rinse millet in a fine sieve. Bring it to a boil with water, then cover and simmer gently for 15 minutes.
2. Stir in milk, pumpkin and cinnamon. Cook uncovered over low heat for 10–15 minutes, stirring often, until the millet is tender and creamy. Add a little water if it thickens before the grain is cooked.
3. Divide into four bowls. Drizzle with maple syrup and sprinkle with hazelnuts.

Cod portions with a lightly crisp Parmesan breadcrumb coating.

Adapted from a written source · Not kitchen-tested by Galley

Ingredients

• ¾ cup plain breadcrumbs
• ¼ cup grated Parmesan, For pregnancy: choose dairy made with pasteurized milk or cream
• ¼ teaspoon dried thyme
• ¼ teaspoon onion powder
• ⅛ teaspoon paprika
• ¾ cup pasteurized 1% milk, For pregnancy: choose dairy made with pasteurized milk or cream
• 32 oz raw cod fillets, For pregnancy: use the listed species and raw/cooked/canned form; follow the recipe cooking and weekly portion notes

Let’s cook

1. Heat oven to 500°F / 260°C and lightly grease a suitable metal baking sheet. Mix breadcrumbs, Parmesan, dried thyme, onion powder and paprika.
2. Dip cod in milk, press into the crumbs and arrange in one layer. Discard coating mixture and milk that touched raw fish.
3. Bake about 10–15 minutes, depending on thickness, until fish reaches 145°F / 63°C and separates easily. Serve promptly.

A pumpkin custard pie made with a small amount of baking mix.

Adapted from a written source · Not kitchen-tested by Galley

Ingredients

• ¾ cup sugar
• 2 eggs
• ½ cup all-purpose biscuit baking mix
• 1 can (15 ounces) plain pumpkin purée
• 1 can (12 ounces) evaporated nonfat milk, For pregnancy: choose dairy made with pasteurized milk or cream
• 3½ teaspoons pumpkin pie spice
• 2 teaspoons vanilla extract

Let’s cook

1. Heat oven to 350°F / 177°C and grease a 9–10-inch pie plate. Beat all ingredients until smooth, about 2 minutes with a mixer.
2. Pour into the dish. Bake 55–65 minutes until set, a knife near the center comes out clean and the center reaches 160°F / 71°C.
3. Cool briefly, then refrigerate within 2 hours of leaving the oven. Chill before slicing; do not wait for complete cooling on the counter.

A simple cool snack with garlic, dill and lemon.

Keto-friendly · Sodium-conscious · Gluten-free

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 400 g cucumber, cut into spears
• 200 g plain unsweetened Greek yogurt, For pregnancy: choose yogurt made with pasteurized milk
• 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.

A cool blended soup of cucumber, ready-to-eat tofu, almond butter and dill.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free · Vegan

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 300 g cucumber
• 300 g plain silken tofu, sealed commercial ready-to-eat product; follow label; For this recipe: Use a gluten-free vegan product with no added salt or sugar. Follow package storage and cooking directions; nuts and seeds must be sold ready to eat.
• 40 g unsalted almond butter, For this recipe: Use a gluten-free vegan product with no added salt or sugar. Follow package storage and cooking directions; nuts and seeds must be sold ready to eat.
• 1 tablespoon olive oil
• 2 tablespoons lemon juice
• 2 tablespoons fresh dill, chopped
• 100 ml cold water
• ¼ teaspoon black pepper

Let’s cook

1. Start with refrigerated cucumber, water and a sealed ready-to-eat tofu product. If the tofu label requires cooking, choose a different product for this cold recipe. Wash cucumber and dill.
2. Drain tofu. Blend with chopped cucumber, almond butter, oil, lemon, water and pepper until smooth. Add dill and pulse briefly.
3. Divide between two bowls and serve immediately; keep below 40°F / 4°C if preparing ahead. No overnight chilling is required when ingredients start cold.

Firm eggs in a light yogurt dressing, served in crisp lettuce leaves.

Keto-friendly · Sodium-conscious · Gluten-free

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 4 large eggs
• 60 g plain Greek yogurt, For this recipe: Use a product made from pasteurized milk or cream.
• 1 teaspoon salt-free curry powder, For this recipe: For gluten-free cooking, choose a product labeled gluten-free.
• 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.

Pasta shells filled with ricotta, mozzarella and parsley.

Adapted from a written source · Not kitchen-tested by Galley

Ingredients

• 14 dry manicotti shells (8-ounce package)
• 1 egg
• 15 oz pasteurized ricotta, For pregnancy: choose dairy made with pasteurized milk or cream
• 6 oz shredded pasteurized mozzarella, For pregnancy: choose dairy made with pasteurized milk or cream
• 3 tablespoons dried parsley
• ¼ teaspoon salt
• ¼ teaspoon black pepper
• 1 tablespoon Italian seasoning
• ½ teaspoon garlic powder
• 3 cups tomato pasta sauce

Let’s cook

1. Heat oven to 350°F / 177°C. Cook manicotti according to its package and drain. Beat egg, then stir in ricotta, mozzarella, parsley, salt, pepper, Italian seasoning and garlic powder.
2. Spread a little pasta sauce in a baking dish. Divide all the filling between fourteen shells and arrange them in the dish; cover with the remaining sauce.
3. Bake until bubbling and the center of the filling reaches 165°F / 74°C, checking after 15 minutes and allowing longer as needed. Rest 10 minutes before serving.

Tender eggplant and golden tofu with a tangy peanut coating.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free · Vegan

Adapted from a written source · Not kitchen-tested by Galley

Ingredients

• 200 g plain firm tofu
• 4 tablespoons olive oil
• 1 medium eggplant
• 3 tablespoons unsalted peanut butter
• 1½ tablespoons lime juice
• 1 clove garlic, minced
• 1 teaspoon fresh ginger, grated
• ¼ cup water
• ¼ teaspoon chili flakes

Let’s cook

1. Drain tofu and dice into half-inch cubes. Peel eggplant and cut to the same size. Brown tofu in half the oil for 5–7 minutes; transfer to a plate.
2. Heat remaining oil and cook eggplant for 12–15 minutes until very soft. Meanwhile whisk peanut butter, lime, garlic, ginger, water and chili.
3. Return tofu to the pan with the sauce. Simmer 3–5 minutes until hot and coated. Add a splash of water if too thick.

Soft eggplant with walnuts, cumin and a fresh lemon-tahini finish.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free · Vegan

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 350 g eggplant, diced
• 50 g unsalted walnuts, chopped, For this recipe: Use a gluten-free vegan product with no added salt or sugar. Follow package storage and cooking directions; nuts and seeds must be sold ready to eat.
• 30 g hemp hearts, For this recipe: Use a gluten-free vegan product with no added salt or sugar. Follow package storage and cooking directions; nuts and seeds must be sold ready to eat.
• 1½ tablespoons olive oil
• ½ teaspoon ground cumin
• 1 clove garlic, minced
• 100 ml water
• 20 g tahini, For this recipe: Use a gluten-free vegan product with no added salt or sugar. Follow package storage and cooking directions; nuts and seeds must be sold ready to eat.
• 1 tablespoon lemon juice
• 2 tablespoons water, for sauce

Let’s cook

1. Wash eggplant and cut into 1 cm cubes. Heat oil in a covered skillet; cook eggplant 5 minutes, stirring.
2. Add garlic, cumin and 100 ml water. Cover and simmer 10–12 minutes until the eggplant is fully soft. Uncover and cook off excess liquid for 2 minutes.
3. Add walnuts and hemp hearts; heat for 2 minutes. Mix tahini, lemon juice and sauce water separately. Divide skillet mixture into two bowls and spoon sauce over.

Roasted eggplant wrapped around a warm basil-tofu filling.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free · Vegan

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 1 large eggplant
• 300 g plain firm tofu
• 30 g unsalted walnuts
• 1½ tablespoons olive oil
• 2 tablespoons fresh basil, chopped
• 1 tablespoon lemon juice
• 1 clove garlic, minced

Let’s cook

1. Heat oven to 425°F / 218°C. Slice washed eggplant lengthwise into six 5 mm slices; brush with oil and roast 15–18 minutes, turning once until flexible.
2. Crumble drained tofu with chopped walnuts, basil, lemon and garlic. Divide among slices and roll gently.
3. Return rolls seam-side down to the tray. Bake 12–15 minutes until centers reach 165°F / 74°C; serve three per person.

Oat bars with a dried-fig and walnut filling.

Adapted from a written source · Not kitchen-tested by Galley

Ingredients

• 16 oz dried figs, chopped
• ½ cup chopped walnuts
• ⅓ cup sugar
• ¼ cup pasteurized orange juice, For pregnancy: use pasteurized orange juice
• 2 tablespoons hot water
• ½ cup pasteurized butter, softened, For pregnancy: choose dairy made with pasteurized milk or cream
• 1 cup packed brown sugar
• 1 large egg
• 1½ cups all-purpose flour
• ½ teaspoon baking soda
• 1¼ cups old fashioned rolled oats

Let’s cook

1. Heat oven to 350°F / 177°C and grease a 9-by-13-inch pan. Mix figs, walnuts, white sugar, orange juice and hot water; set aside.
2. Cream butter with brown sugar; beat in egg. Add flour and baking soda, then oats. Reserve one cup of dough and press the rest evenly into the pan.
3. Spread fig filling over the base and crumble reserved dough on top. Bake about 30 minutes until golden and fully set, with the center reaching at least 160°F / 71°C. Cool, then cut into twenty-four bars.

Small portions of pollock baked over spinach with tomato and scallions.

Gluten-free

Adapted from a written source · Not kitchen-tested by Galley

Ingredients

• 1 package (10 ounces) frozen spinach, thawed
• ¼ teaspoon salt
• ¼ teaspoon black pepper
• 16 oz raw pollock fillets, thawed, For pregnancy: use the listed species and raw/cooked/canned form; follow the recipe cooking and weekly portion notes
• 1 teaspoon Cajun seasoning, For this recipe: For gluten-free cooking, choose a product labeled gluten-free.
• 1 large tomato, diced
• 4 green onions, sliced

Let’s cook

1. Heat oven to 350°F / 177°C. Squeeze excess water from thawed spinach and spread in a 9-by-13-inch baking dish. Add salt and pepper.
2. Lay pollock on the spinach, sprinkle with Cajun seasoning and add tomato and scallions.
3. Cover with foil and bake 15 minutes; uncover and bake about 20 minutes more, until fish reaches 145°F / 63°C. The source's eight small portions each contain about 2 oz raw fish; add suitable sides for a meal.

Cod and potatoes in a tomato broth with celery and peppers.

Gluten-free

Adapted from a written source · Not kitchen-tested by Galley

Ingredients

• 1 tablespoon vegetable oil
• ½ cup diced celery
• ½ cup diced onion
• ½ cup diced carrot
• ½ cup diced bell pepper (any color)
• 1 cup cubed potato
• 1 can (15 ounces) diced tomatoes with juice
• 3 cups low-sodium chicken broth, For this recipe: For gluten-free cooking, choose a product labeled gluten-free.
• ¼ teaspoon black pepper
• ¼ teaspoon cayenne pepper
• ¼ teaspoon smoked paprika
• ¾ teaspoon dried thyme
• 16 oz raw cod fillets, cut into pieces, For pregnancy: use the listed species and raw/cooked/canned form; follow the recipe cooking and weekly portion notes
• 1 tablespoon lemon juice (juice from 1/2 lemon)
• 1 tablespoon chopped fresh parsley, optional

Let’s cook

1. Cook celery, onion, carrot and bell pepper in oil for 5 minutes. Lower the heat and cook 10 minutes more, adding a splash of water if needed.
2. Add potato, canned tomatoes with juice, broth, pepper, cayenne, paprika and thyme. Bring to a boil and simmer gently about 20 minutes, until potato is tender.
3. Add cod and simmer about 10 minutes, until it reaches 145°F / 63°C. Finish with lemon juice and optional washed parsley.

Pan-toasted bread with eggs and milk, topped with softened berries.

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 4 slices wholemeal bread
• 2 large eggs
• 100 ml milk, For pregnancy: choose pasteurized milk
• 150 g plain frozen berries
• 2 tablespoons water
• 10 g unsalted butter, For pregnancy: choose butter made with pasteurized cream
• ½ teaspoon ground cinnamon

Let’s cook

1. Simmer frozen berries with water in a small saucepan for 5–7 minutes until hot and softened.
2. Beat eggs, milk and cinnamon in a shallow dish. Dip each bread slice briefly on both sides without soaking it until it falls apart.
3. Melt butter in a skillet over medium-low heat. Cook bread in batches for 3–4 minutes per side, until the egg coating is set and reaches 160°F / 71°C. Serve two slices per person with berries.

Blended canned peaches and yogurt frozen into small pops.

Gluten-free

Adapted from a written source · Not kitchen-tested by Galley

Ingredients

• 4 cups canned peach slices in juice, drained
• 1 cup plain pasteurized low-fat yogurt, For pregnancy: choose dairy made with pasteurized milk or cream
• 1 tablespoon sugar, optional

Let’s cook

1. Blend drained canned peaches with yogurt until smooth. Add the optional sugar if desired.
2. Divide among nine small ice-pop molds or food-safe cups and insert food-safe sticks. Freeze until firm, at least 2–3 hours, allowing longer for larger molds.
3. Keep frozen until serving. Freezing is a storage step, not a way to make contaminated ingredients safe.

Ground turkey, vegetables and mushrooms in a tomato sauce over whole-wheat buns.

Adapted from a source video · Not kitchen-tested by Galley

Ingredients

• 1 onion, chopped
• 1 carrot, shredded
• 1 green bell pepper, chopped
• 16 oz raw lean ground turkey
• 1 can (8 ounces) tomato sauce
• 1 can (15 ounces) whole tomatoes, crushed
• 8 oz chopped fresh mushrooms
• ¼ cup barbecue sauce
• 6 whole wheat buns, split in half to make 12

Let’s cook

1. In a large saucepan, cook onion, carrot, bell pepper and ground turkey over medium-high heat for 5 minutes, breaking up the meat.
2. Add tomato sauce, crushed canned tomatoes, mushrooms and barbecue sauce. Bring to a boil, then simmer 15–20 minutes until thick, stirring occasionally. Turkey must reach 165°F / 74°C.
3. Toast the buns if desired. Divide the sauce over twelve bun halves and serve open-faced; two halves make one sandwich portion.

Frozen white fish becomes a simple tray dinner with lemon and beans.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 300 g plain raw white fish fillets, fully thawed; no added brine, For this recipe: Use plain unbrined cod, pollock or tilapia; account for the 150 g / 5.3 oz raw portion in weekly fish choices.
• 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.

A quick pan of beef, mixed vegetables and ginger ramen.

Adapted from a written source · Not kitchen-tested by Galley

Ingredients

• 8 oz raw lean ground beef
• 2 cups water
• 2 packages instant beef-flavor ramen noodles, use only 1 seasoning packet, For pregnancy: choose beef-flavor ramen without fish or shellfish; only one seasoning packet is used for the original batch
• 16 oz plain frozen carrots, broccoli and green beans
• ¼ cup chopped onion
• 1 tablespoon grated fresh ginger
• 2 cloves garlic, minced

Let’s cook

1. Brown beef in a deep skillet, breaking it up, until it reaches 160°F / 71°C. Drain excess fat.
2. Add water, just one seasoning packet from the two ramen packages, vegetables, onion, ginger and garlic. Bring to a boil.
3. Add the noodles and simmer 3–5 minutes, stirring to separate them, until tender and the vegetables are hot. Reserve the second seasoning packet for another use.

A savory cabbage skillet flavored with ginger, garlic and lime.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free

AI-assisted original · Not kitchen-tested by Galley

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.

Golden tofu and crisp greens with lime, ginger and a small peanut topping.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free · Vegan

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 400 g plain firm tofu, drained and patted dry, For this recipe: For gluten-free cooking, choose a product labeled gluten-free. Choose a vegan product without animal ingredients.
• 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.

A brothy supper with silken tofu, fine cabbage ribbons and peanut butter.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free · Vegan

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 350 g plain silken tofu, For this recipe: Use a gluten-free vegan product with no added salt or sugar. Follow package storage and cooking directions; nuts and seeds must be sold ready to eat.
• 250 g cabbage, finely shredded
• 35 g unsalted peanut butter, with no added sugar, For this recipe: Use a gluten-free vegan product with no added salt or sugar. Follow package storage and cooking directions; nuts and seeds must be sold ready to eat.
• 550 ml water
• 1 tablespoon fresh ginger, grated
• 1 tablespoon sesame oil
• 1 tablespoon lime juice
• 2 tablespoons fresh cilantro, chopped

Let’s cook

1. Wash and finely shred cabbage. Put water and ginger in a saucepan and bring to a simmer.
2. Whisk peanut butter with a ladle of hot water until smooth; stir back into the pan. Add cabbage and simmer covered for 6 minutes.
3. Drain and cube tofu gently. Add to soup and simmer another 5–6 minutes until cabbage is tender and tofu steaming throughout. Stir in sesame oil, lime juice and cilantro and divide evenly.

Molasses and pumpkin-pie spice flavor these mixed-flour pancakes.

Adapted from a written source · Not kitchen-tested by Galley

Ingredients

• ½ cup whole-wheat flour
• ½ cup all-purpose flour
• ½ teaspoon salt
• ½ teaspoon baking soda
• 2 teaspoons pumpkin pie spice
• 1 egg
• 2 tablespoons molasses
• 1 tablespoon vegetable oil
• 1 cup low-fat buttermilk, For pregnancy: choose dairy made with pasteurized milk or cream

Let’s cook

1. Stir both flours, salt, baking soda and spice together. In another bowl, beat egg, molasses, oil and buttermilk.
2. Fold liquids into the flour mixture just until moistened. Lightly grease a griddle heated to medium-high.
3. Use about a quarter-cup batter per pancake. Once edges look dry and pancakes puff, turn and finish cooking until golden and cooked through. Allow extra time when cooking in batches.

Warm green beans and tofu with toasted hazelnuts and cider dressing.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free · Vegan

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 250 g green beans
• 300 g plain firm tofu
• 40 g unsalted hazelnuts
• 1 tablespoon olive oil
• 1½ tablespoons apple cider vinegar
• 1 teaspoon mustard seeds
• 1 tablespoon fresh dill, chopped

Let’s cook

1. Wash and trim beans; simmer 6–8 minutes until tender and drain. Drain tofu and cut into cubes.
2. Toast ready-to-eat hazelnuts in a dry pan for 2 minutes; remove. Heat oil, add mustard seeds and tofu, and cook 8–10 minutes until hot and lightly golden.
3. Toss beans and tofu with vinegar and dill. Divide between bowls and top with chopped hazelnuts.

A milk-based chowder with haddock and sweetcorn.

Gluten-free

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 450 g raw haddock fillet, cut into chunks, For pregnancy: use the listed species and raw/cooked/canned form; follow the recipe cooking and weekly portion notes
• 400 g potatoes, diced
• 200 g plain frozen corn
• 1 onion, chopped
• 1 tablespoon olive oil
• 500 ml low-sodium vegetable broth, For this recipe: For gluten-free cooking, choose a product labeled gluten-free.
• 300 ml pasteurized milk, For pregnancy: choose dairy made with pasteurized milk or cream
• 1 tablespoon cornstarch
• ½ teaspoon dried thyme

Let’s cook

1. Soften onion in oil for 5 minutes. Add scrubbed diced potatoes, broth and thyme. Simmer 12–15 minutes until potatoes are almost tender.
2. Whisk cornstarch into cold milk and stir into the pot with corn. Simmer gently for 5 minutes, stirring, and follow the corn's package cooking instructions.
3. Add haddock and simmer 5–7 minutes until it reaches 145°F / 63°C and flakes easily. Stir gently to keep some pieces whole.

Sweet potato wedges and pork tenderloin roasted with rosemary.

Sodium-conscious · Gluten-free · Dairy-free

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 500 g raw pork tenderloin
• 700 g sweet potatoes
• 250 g green beans
• 1 tablespoon olive oil
• 1 teaspoon dried rosemary
• 1 tablespoon lemon juice
• black pepper, to taste

Let’s cook

1. Heat oven to 400°F / 200°C. Cut sweet potatoes into 2 cm wedges, toss with half the oil and roast on a tray for 15 minutes.
2. Rub pork with remaining oil, rosemary and pepper. Add it to the tray with trimmed green beans; roast for another 20–25 minutes until pork reaches 145°F / 63°C and vegetables are tender.
3. Rest pork on a clean board for at least 3 minutes. Slice and serve with vegetables and lemon juice, dividing into four portions.

A vegetable-noodle soup made with the creator’s stovetop option.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free · Vegan

Adapted from a written source · Not kitchen-tested by Galley

Ingredients

• 1 tablespoon olive oil
• 200 g plain firm tofu
• 130 g celery, sliced
• 75 g carrot, sliced
• 140 g cabbage, shredded
• 200 g plain shirataki noodles, no added salt; rinse and prepare as directed
• 2 cups no-salt-added vegetable broth
• 1 cup water
• 1 tablespoon salt-free poultry seasoning, herbs only, no meat or bouillon
• 1 teaspoon fresh ginger, grated
• 1 teaspoon garlic, minced

Let’s cook

1. Wash and slice vegetables; drain and cube tofu. Rinse noodles and follow any package boiling instructions.
2. Combine all ingredients in a lidded saucepan. Bring to a simmer, then cook gently for 20–25 minutes until vegetables are tender and tofu is hot throughout.
3. Cut long noodles if preferred and divide into three bowls. Allow extra time if the noodle package requires it.

White beans, tomatoes and kale in a quick herb broth.

Gluten-free

Adapted from a written source · Not kitchen-tested by Galley

Ingredients

• 1 cup chopped onion
• 4 cloves garlic, minced
• 1 tablespoon unsalted butter, For pregnancy: choose dairy made with pasteurized milk or cream
• 2 cups low-sodium vegetable broth, For this recipe: For gluten-free cooking, choose a product labeled gluten-free.
• 1 can (15 ounces) white beans, drained and rinsed
• 1 can (14.5 ounces) diced tomatoes with juice
• 1 tablespoon Italian seasoning, For this recipe: For gluten-free cooking, choose a product labeled gluten-free.
• 3 cups chopped fresh kale

Let’s cook

1. Soften onion and garlic in butter in a saucepan. Add broth, drained beans and canned tomatoes with their juice.
2. Bring to a boil, cover and simmer for 5 minutes. Add chopped kale and Italian seasoning.
3. Continue simmering 3–5 minutes, or until kale is tender and the soup is hot throughout. Portion into bowls and serve.

Kamut wheat berries with a warm tofu, chickpea and spinach scramble.

Adapted from a written source · Not kitchen-tested by Galley

Ingredients

• 2 cups dry kamut wheat berries, soaked overnight and drained
• 4 cups water
• 2 tablespoons vegetable oil
• 1 block (15 ounces) firm tofu
• 2 cups diced carrot
• 1 can (15 ounces) garbanzo beans, drained and rinsed
• ⅓ cup low-sodium soy sauce
• 2 teaspoons turmeric
• 1 teaspoon cumin
• 1¾ teaspoons onion powder
• 1½ teaspoons garlic powder
• ½ teaspoon ground red pepper
• ½ teaspoon paprika
• ¼ teaspoon black pepper
• ½ teaspoon dried thyme
• 4 cups fresh spinach

Let’s cook

1. Soak dry kamut overnight in the refrigerator, then drain. Bring four cups fresh water to a boil; add grains and simmer uncovered 45–60 minutes until tender, adding water if needed.
2. Drain tofu and press briefly. Heat oil; crumble tofu into the pan with carrot, chickpeas, soy sauce and spices. Cook until carrot is tender and everything is steaming, then wilt in washed spinach.
3. Drain grains if needed. Divide among eight bowls and spoon the scramble over them. Serve promptly.

Coconut-milk stroganoff sauce with gluten-free pasta.

Gluten-free · Dairy-free · Vegan

Adapted from a written source · Not kitchen-tested by Galley

Ingredients

• 2 tablespoons olive oil
• 1 small onion
• 450 g mushrooms, sliced
• 5 cloves garlic, sliced
• 1 tablespoon dried thyme
• ½ teaspoon dried sage
• 1 tablespoon sherry vinegar
• 400 ml unsweetened canned coconut milk
• 1 teaspoon Dijon mustard
• 225 g gluten-free brown-rice pasta
• ¼ teaspoon black pepper
• 2 tablespoons fresh parsley, chopped

Let’s cook

1. Cook pasta according to its package in unsalted water; drain.
2. Meanwhile soften diced onion in half the oil for 6–7 minutes. Add remaining oil, mushrooms, garlic and herbs; cook 5–7 minutes until mushrooms are tender.
3. Add coconut milk and mustard. Simmer gently for 2–3 minutes, then stir in vinegar and pepper. Toss with pasta and finish with parsley.

Broccoli soup thickened with beans and finished with lemon.

Dairy-free · Vegan · Gluten-free

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 500 g fresh broccoli, chopped
• 1 can cooked cannellini beans (400 g can), drained and rinsed
• 800 ml low-sodium vegetable broth, For this recipe: For gluten-free cooking, choose a product labeled gluten-free. Choose a vegan product without animal ingredients.
• 2 tablespoons lemon juice
• ¼ teaspoon black pepper

Let’s cook

1. Soften onion in oil in a saucepan for 5 minutes. Stir in garlic for 30 seconds.
2. Add washed broccoli, beans and broth. Bring to a boil, then simmer 12–15 minutes until the broccoli stems are soft.
3. Take off heat. Blend partly with an immersion blender, keeping its head submerged to prevent hot splashes. Stir in lemon and pepper, reheat until steaming and serve.

Boneless chicken thighs and tender cabbage with a bright lemon finish.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free

AI-assisted original · Not kitchen-tested by Galley

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.

Warm garlic chicken in crisp lettuce with a quick yogurt sauce.

Keto-friendly · Sodium-conscious · Gluten-free

AI-assisted original · Not kitchen-tested by Galley

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, For this recipe: Use a product made from pasteurized milk or cream.
• 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.

Oven-roasted wings with a cool cucumber and dill salad.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free

AI-assisted original · Not kitchen-tested by Galley

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.

Fully cooked shrimp and asparagus over quinoa with lemon and parsley.

Dairy-free · Gluten-free

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 200 g dry quinoa
• 500 ml water
• 450 g raw peeled shrimp, For pregnancy: use the listed species and raw/cooked/canned form; follow the recipe cooking and weekly portion notes
• 400 g fresh asparagus, trimmed
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 2 tablespoons lemon juice
• 2 tablespoons fresh parsley, chopped

Let’s cook

1. Rinse quinoa; bring it to a boil with water. Cover and simmer 15–20 minutes until tender, then rest 5 minutes.
2. Cut washed asparagus into short pieces. Cook in half the oil with a splash of water for 5 minutes until almost tender. Add garlic, remaining oil and shrimp.
3. Cook, turning shrimp, until opaque and firm throughout, reaching 145°F / 63°C. Toss with lemon and washed parsley and serve over quinoa.

Thin hot tempeh slices beside a crunchy cucumber and sesame salad.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free · Vegan

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 300 g plain gluten-free soy tempeh, choose no-salt-added, without added grains; follow cooking directions; For this recipe: Use a gluten-free vegan product with no added salt or sugar. Follow package storage and cooking directions; nuts and seeds must be sold ready to eat.
• 200 g cucumber, diced
• 25 g tahini, For this recipe: Use a gluten-free vegan product with no added salt or sugar. Follow package storage and cooking directions; nuts and seeds must be sold ready to eat.
• 1 tablespoon olive oil
• 2 tablespoons lemon juice
• 1 tablespoon fresh dill, chopped
• 2 tablespoons water
• ½ teaspoon smoked paprika

Let’s cook

1. Slice tempeh 5 mm thick. Steam according to package directions, allowing at least 10 minutes for this recipe; choose a product whose stated cooking time fits. Wash and dice cucumber while it steams.
2. Mix tahini, water, half the lemon juice and dill; fold into cucumber. Keep the salad cold.
3. Heat oil in a wide skillet, add steamed tempeh and paprika and brown 2–3 minutes per side until hot throughout. Add remaining lemon juice and serve beside the salad. If the package requires longer cooking, allow that extra time.

Wide vegetable ribbons with cooked soybeans, basil and pumpkin seeds.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free · Vegan

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 300 g zucchini
• 200 g frozen shelled edamame
• 25 g unsalted pumpkin seeds, For this recipe: Use a gluten-free vegan product with no added salt or sugar. Follow package storage and cooking directions; nuts and seeds must be sold ready to eat.
• 1 tablespoon olive oil
• 2 tablespoons lemon juice
• 2 tablespoons fresh basil, chopped
• 1 clove garlic, minced
• ¼ teaspoon black pepper

Let’s cook

1. Boil edamame according to its package, usually 4–6 minutes; drain. Frozen edamame must be cooked, not just thawed.
2. While it cooks, wash zucchini and peel into ribbons. Heat oil in a wide skillet; stir garlic for 30 seconds, then add ribbons and cook 3–4 minutes until just tender.
3. Fold in hot edamame, lemon juice, basil and pepper; heat through for 1 minute. Divide into bowls and add ready-to-eat pumpkin seeds.

Six small, soft pancakes with a warm raspberry topping.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free · Vegan

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 80 g almond flour, For this recipe: Use a gluten-free vegan product with no added salt or sugar. Follow package storage and cooking directions; nuts and seeds must be sold ready to eat.
• 15 g ground flaxseed, For this recipe: Use a gluten-free vegan product with no added salt or sugar. Follow package storage and cooking directions; nuts and seeds must be sold ready to eat.
• 120 ml water
• 60 ml unsweetened almond milk, For this recipe: Use a gluten-free vegan product with no added salt or sugar. Follow package storage and cooking directions; nuts and seeds must be sold ready to eat.
• 1 teaspoon fresh lemon zest
• 1 tablespoon olive oil
• 60 g fresh raspberries
• 2 tablespoons water, for the berries

Let’s cook

1. Whisk flax with the measured 120 ml water and leave 5 minutes to thicken. Stir in almond flour, almond milk and lemon zest. This is a thick batter for small pancakes, not thin crepes.
2. Simmer washed raspberries with the topping water for 3–4 minutes. Keep warm.
3. Heat half the oil in a large nonstick pan over medium-low heat. Make three pancakes from half the batter, each about 8 cm wide; flatten gently. Cook 4–5 minutes per side until browned and set throughout. Turn with a broad spatula. Repeat with remaining oil and batter.
4. Serve three pancakes per person with the warm berries. Do not taste uncooked flour batter.

Zucchini ribbons and browned tofu coated in a light almond sauce.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free · Vegan

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 350 g plain firm tofu, For this recipe: Use a gluten-free vegan product with no added salt or sugar. Follow package storage and cooking directions; nuts and seeds must be sold ready to eat.
• 300 g zucchini
• 30 g unsalted almond butter, For this recipe: Use a gluten-free vegan product with no added salt or sugar. Follow package storage and cooking directions; nuts and seeds must be sold ready to eat.
• 1 tablespoon olive oil
• 1 clove garlic, minced
• 2 tablespoons lemon juice
• 80 ml water
• 2 tablespoons fresh basil, chopped

Let’s cook

1. Drain and pat tofu dry, then slice into small thin pieces. Wash zucchini and shave into ribbons. Whisk almond butter with water and lemon juice.
2. Cook tofu in oil in a wide nonstick pan for 7–8 minutes, turning. Add garlic for 30 seconds, then zucchini and almond sauce.
3. Cook 3–4 minutes, tossing gently, until zucchini is tender and tofu hot throughout. Add basil and divide into two bowls; this dish includes no pasta.

Cod steamed in parchment with zucchini and a little butter.

Keto-friendly · Sodium-conscious · Gluten-free

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 300 g raw cod fillets, For pregnancy: use plain cod; review other fish species separately
• 250 g zucchini, thinly sliced
• 10 g unsalted butter, For pregnancy: choose butter made with pasteurized cream
• 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.

Lentils simmered with peppers and finished with lime juice.

Gluten-free

Adapted from a written source · Not kitchen-tested by Galley

Ingredients

• 1 tablespoon vegetable oil
• 1 medium onion, chopped
• 16 oz dried lentils, rinsed
• 8 cups cold water
• 1 teaspoon salt
• ½ teaspoon black pepper
• ½ teaspoon cumin
• 1 teaspoon dried thyme
• 3 bay leaves
• 1 can (4 ounces) mild green chiles, drained and chopped
• 1 red bell pepper, finely chopped
• 1 carrot, finely chopped
• ⅓ cup lime juice

Let’s cook

1. Soften onion in oil in a large saucepan. Add rinsed lentils, water, salt, pepper, cumin, thyme and bay leaves.
2. Bring to a boil, cover and simmer gently for 30 minutes, stirring occasionally.
3. Add drained chiles, bell pepper and carrot. Simmer at least 15 minutes more, until lentils and vegetables are soft. Remove all bay leaves, then stir in lime juice before serving.

Three small pancakes made with almond butter, flax and coconut flour.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free · Vegan

Adapted from a written source · Not kitchen-tested by Galley

Ingredients

• 2 tablespoons unsalted almond butter
• ¼ cup unsweetened almond milk
• 1 tablespoon ground flaxseed
• 1 tablespoon coconut flour
• ½ teaspoon sodium-free baking powder, gluten-free vegan product
• 1 teaspoon olive oil

Let’s cook

1. Mix almond butter and milk. Combine flax, coconut flour and baking powder separately, then stir both mixtures together. Rest 5 minutes.
2. Oil a skillet over medium-low heat. Spread batter into three small pancakes using a damp spoon. Cook 4–5 minutes until the undersides set.
3. Turn carefully and cook another 2–3 minutes, until fully set. Allow extra cooking if the centers remain wet; do not taste raw flour batter.

A blended spinach-broccoli broth with warm tofu cubes.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free · Vegan

Adapted from a written source · Not kitchen-tested by Galley

Ingredients

• 2 tablespoons olive oil
• 2 tablespoons salt-free curry powder
• 1 tablespoon fresh ginger, grated
• 2 cloves garlic, minced
• 240 g fresh spinach
• 120 g broccoli florets
• 1000 ml no-salt-added vegetable broth
• 425 g plain firm tofu

Let’s cook

1. Warm oil with curry powder, ginger and garlic for 1 minute. Add washed spinach and small broccoli florets; cover and cook 6–8 minutes until tender, with a splash of broth if dry.
2. Add remaining broth. Take off heat and blend carefully with an immersion blender, keeping the blade submerged.
3. Return to a simmer, add drained tofu cubes and cook covered about 15 minutes until steaming throughout. Divide among four bowls.

A small macaroni bake with broccoli, cheddar and cooked lobster.

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 220 g dry elbow macaroni
• 300 g fresh broccoli, cut into small florets
• 300 g cooked American lobster meat, For pregnancy: use the listed species and raw/cooked/canned form; follow the recipe cooking and weekly portion notes
• 25 g pasteurized butter, For pregnancy: choose dairy made with pasteurized milk or cream
• 25 g all-purpose flour
• 400 ml pasteurized milk, For pregnancy: choose dairy made with pasteurized milk or cream
• 60 g pasteurized cheddar, grated, For pregnancy: choose dairy made with pasteurized milk or cream
• ¼ teaspoon black pepper

Let’s cook

1. Heat oven to 375°F / 191°C. Cook macaroni 2 minutes less than the package time, adding washed broccoli for the last 3 minutes. Drain.
2. Melt butter in a saucepan, stir in flour for 1 minute, then gradually whisk in milk. Simmer, stirring, until thick. Take off heat and melt in cheddar; add pepper.
3. Combine sauce, pasta, broccoli and safely stored cooked lobster in a baking dish. Bake 20–25 minutes until bubbling and 165°F / 74°C at the center.

Brown rice with sweet peas and fully cooked American lobster meat.

Gluten-free

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 200 g dry brown rice
• 500 ml water
• 450 g raw American lobster tail meat, removed from shells, For pregnancy: use the listed species and raw/cooked/canned form; follow the recipe cooking and weekly portion notes
• 200 g frozen peas
• 1 tablespoon pasteurized butter, For pregnancy: choose dairy made with pasteurized milk or cream
• 1 leek, finely sliced
• 2 tablespoons lemon juice
• 1 tablespoon fresh dill, chopped

Let’s cook

1. Cook brown rice in measured water for its package time, usually 30–40 minutes.
2. Wash leek layers carefully. Soften leek in butter for 5–7 minutes, add peas and a splash of water, then cover and cook according to the peas' package.
3. Cut raw lobster into even pieces and add to the skillet. Cook gently, turning, until pearly, opaque and 145°F / 63°C throughout. Fold in hot rice, lemon and washed dill.

Turkey-and-rice meatballs simmered in vegetable broth.

Adapted from a written source · Not kitchen-tested by Galley

Ingredients

• 2 tablespoons uncooked white rice
• ¼ cup grated carrot
• ½ cup finely chopped onion, divided
• 1¼ cups finely chopped tomato, divided
• 1 large egg
• ½ teaspoon salt
• ¼ teaspoon dried oregano
• ¼ teaspoon dried mint, optional
• 8 oz raw ground turkey
• ¼ cup plain bread crumbs, optional
• 2 teaspoons vegetable oil
• 6 cups low-sodium vegetable broth
• ½ teaspoon dried oregano
• ¼ teaspoon garlic powder, optional
• 2 cups chopped carrot and zucchini

Let’s cook

1. Mix uncooked rice, grated carrot, one-quarter cup each of onion and tomato, egg, salt, the measured oregano, optional mint, turkey and optional breadcrumbs. Shape into approximately 1½-inch balls.
2. Soften remaining onion and tomato in oil for 1 minute. Add broth, remaining oregano and optional garlic, then bring to a boil.
3. Lower in meatballs and simmer 20 minutes. Add chopped vegetables and cook 10–15 minutes more, until vegetables and rice are tender and the centers of meatballs reach 165°F / 74°C.

Ground beef and sweet potato in a tomato curry with peas and rice.

Dairy-free · Gluten-free

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 400 g raw lean ground beef
• 400 g sweet potatoes, peeled and diced
• 150 g frozen peas
• 1 can chopped tomatoes (400 g can)
• 1 onion, chopped
• 1 tablespoon olive oil
• 1 teaspoon ground cumin
• ½ teaspoon ground turmeric
• 200 ml water
• 180 g dry basmati rice

Let’s cook

1. Soften onion in oil for 5 minutes. Add beef and break up while browning to 160°F / 71°C. Stir in spices, scrubbed diced sweet potatoes, tomatoes and measured water.
2. Cover and simmer 20–25 minutes until potatoes are tender. Add peas and simmer for their package cooking time, usually another 5–7 minutes.
3. Meanwhile cook rice in a separate pan according to its package. Divide rice and curry among four bowls.

Carrot and raisin muffins with oats and optional walnuts.

Adapted from a written source · Not kitchen-tested by Galley

Ingredients

• 1 egg
• 1 cup 1% milk, For pregnancy: choose dairy made with pasteurized milk or cream
• ⅓ cup sugar
• 2 tablespoons vegetable oil
• ½ cup grated carrot (about 1 medium carrot)
• ½ cup raisins
• ½ cup toasted walnuts, optional
• 1 teaspoon vanilla extract
• 1½ cups all-purpose flour
• ½ cup old-fashioned rolled oats
• 1½ teaspoons cinnamon
• 1 teaspoon baking powder
• ½ teaspoon baking soda
• ½ teaspoon salt

Let’s cook

1. Grease twelve muffin wells and heat the oven to 400°F / 204°C. Whisk egg, milk, sugar, oil and vanilla; stir in carrot, raisins and optional walnuts.
2. Combine the flour, oats, cinnamon, baking powder, baking soda and salt separately. Fold in the wet ingredients with minimal stirring.
3. Fill the wells about three-quarters full. Bake about 15 minutes, until browned at the edges and without raw batter in the center. Cool briefly in the pan, then on a rack.

A folded omelette filled with browned mushrooms and fresh chives.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free

AI-assisted original · Not kitchen-tested by Galley

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.

Chopped mushrooms and walnuts make a warm, savory lettuce filling.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free · Vegan

AI-assisted original · Not kitchen-tested by Galley

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.

Baked sweet potatoes filled with garlicky mushrooms and chickpeas.

Dairy-free · Vegan · Gluten-free

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 4 medium sweet potatoes
• 300 g fresh button mushrooms, sliced
• 1 can cooked chickpeas (400 g can), drained and rinsed
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 teaspoon dried thyme
• 2 tablespoons tahini
• 2 tablespoons lemon juice
• 2 tablespoons water

Let’s cook

1. Heat oven to 400°F / 204°C. Scrub sweet potatoes, pierce several times and bake on a tray for 45–60 minutes until soft.
2. Cook mushrooms in oil for 8–10 minutes until their moisture evaporates. Add garlic, thyme and chickpeas and heat for 5 minutes.
3. Mix tahini, lemon and water into a sauce. Split potatoes, fluff their flesh and top with the hot filling and sauce.

Cod and shell-on mussels in a tomato-fennel broth without wine.

Dairy-free

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 250 g raw cod fillet, cut into chunks, For pregnancy: use the listed species and raw/cooked/canned form; follow the recipe cooking and weekly portion notes
• 1000 g fresh live mussels in shells, For pregnancy: use the listed species and raw/cooked/canned form; follow the recipe cooking and weekly portion notes
• 1 fennel bulb, sliced
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 can chopped tomatoes (400 g can)
• 400 ml low-sodium vegetable broth
• 4 slices whole-wheat bread

Let’s cook

1. Scrub mussels and remove beards. Discard cracked shells and any open mussels that do not close when tapped. Wash fennel; soften it in oil for 8 minutes. Add garlic, tomatoes and broth and simmer 10 minutes.
2. Add cod and cleaned mussels, cover and simmer 5–8 minutes. Cod must reach 145°F / 63°C; mussel flesh must be fully cooked and shells open. Discard mussels that remain closed.
3. Serve with toasted bread. Keep shell fragments out of bowls and use clean serving utensils.

Roasted vegetables and tofu with warm mustard seeds and lemon.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free · Vegan

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 250 g radishes
• 250 g broccoli florets
• 350 g plain firm tofu
• 1½ tablespoons olive oil
• 2 teaspoons mustard seeds
• 2 tablespoons lemon juice
• 1 teaspoon fresh lemon zest
• 30 g unsalted almonds, sliced

Let’s cook

1. Heat oven to 425°F / 218°C. Wash radishes and quarter them. Drain tofu, cube it and toss both with one tablespoon oil; roast 15 minutes.
2. Add washed broccoli, remaining oil and mustard seeds. Toss and roast 15–20 minutes until vegetables are tender and tofu hot throughout.
3. Finish with lemon juice, zest and ready-to-eat almonds. Divide into two plates.

A small orange-scented cake with fine polenta and yogurt.

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 100 g fine dry polenta
• 100 g all-purpose flour
• 2 teaspoons baking powder
• 2 large eggs
• 150 g plain pasteurized yogurt, For pregnancy: choose dairy made with pasteurized milk or cream
• 80 g sugar
• 60 ml vegetable oil
• 100 ml pasteurized orange juice, For pregnancy: use pasteurized orange juice
• 1 teaspoon fresh orange zest

Let’s cook

1. Heat oven to 350°F / 177°C. Line an 8-inch round cake tin. Mix polenta, flour and baking powder.
2. Beat eggs, yogurt, sugar, oil, orange juice and zest. Fold into the dry ingredients until no flour pockets remain, then pour into the tin.
3. Bake 30–40 minutes until risen and a tester comes out without wet batter. Cool in the tin for 10 minutes, then on a rack before cutting into ten slices.

Chicken and broccoli in a fresh orange sauce over plain rice.

Sodium-conscious · Gluten-free · Dairy-free

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 500 g raw chicken breast, diced
• 200 g dry long-grain rice
• 400 g broccoli florets
• 150 ml orange juice, For pregnancy: choose pasteurized orange juice
• 1 tablespoon olive oil
• 2 teaspoons fresh ginger, grated
• 2 teaspoons cornstarch
• 450 ml water

Let’s cook

1. Cook rice with 400 ml of the water, or the packet amount, until tender. Keep covered while you prepare the chicken.
2. Heat oil in a wide skillet. Cook chicken for 7–9 minutes, turning. Add ginger, broccoli and remaining 50 ml water; cover for 5–7 minutes until broccoli is tender and chicken reaches 165°F / 74°C.
3. Mix cornstarch into cold orange juice, pour into the pan and simmer for 2–3 minutes until thickened. Serve over rice, dividing evenly into four portions.

White beans, tomatoes and garlic. A warm bowl for a quiet evening.

Sodium-conscious · Gluten-free · Dairy-free · Vegan

AI-assisted original · Not kitchen-tested by Galley

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.

One tray of smoky chicken and roasted broccoli for an easy dinner.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free

AI-assisted original · Not kitchen-tested by Galley

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.

A light ginger broth with rice, peas and shelled edamame.

Dairy-free · Vegan

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 120 g dry white rice
• 1000 ml low-sodium vegetable broth
• 250 g frozen shelled edamame
• 200 g frozen peas
• 1 tablespoon fresh ginger, grated
• 1 tablespoon low-sodium soy sauce
• 2 scallions, sliced
• 1 teaspoon sesame oil

Let’s cook

1. Rinse rice. Bring broth and ginger to a boil, add rice and simmer under a lid for 12 minutes.
2. Add edamame and peas. Cook 8–10 minutes more, following the frozen vegetables' package directions and checking rice is tender.
3. Stir in soy sauce, washed scallions and sesame oil. Bring back to a simmer before serving; add hot water if a thinner soup is preferred.

Tender ricotta pancakes with small pieces of fresh peach.

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 150 g all-purpose flour
• 2 teaspoons baking powder
• 1 tablespoon sugar
• 2 large eggs
• 150 g pasteurized ricotta, For pregnancy: choose dairy made with pasteurized milk or cream
• 150 ml pasteurized milk, For pregnancy: choose dairy made with pasteurized milk or cream
• 150 g fresh peach, finely diced
• 1 tablespoon vegetable oil

Let’s cook

1. Mix flour, baking powder and sugar. In another bowl beat eggs, ricotta and milk, then fold into the flour with the washed, pitted peach.
2. Brush a skillet with some of the oil and heat over medium-low. Use one-eighth of the batter for each pancake, spreading to roughly 4 inches across.
3. Cook in batches for about 3–4 minutes per side, using remaining oil as needed. Centers must be fully set, without raw batter, and reach at least 160°F / 71°C. Lower the heat if the outsides brown too quickly.

A filling pantry breakfast with mashed banana and unsalted peanut butter.

Sodium-conscious · Gluten-free

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 100 g plain rolled oats, For this recipe: For gluten-free cooking, choose a product labeled gluten-free.
• 400 ml water
• 100 ml milk, For pregnancy: choose pasteurized 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.

Small tofu cubes and broccoli in a quick peanut-coconut sauce.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free · Vegan

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 350 g plain firm tofu, For this recipe: Use a gluten-free vegan product with no added salt or sugar. Follow package storage and cooking directions; nuts and seeds must be sold ready to eat.
• 250 g broccoli florets
• 150 ml unsweetened canned coconut milk, no added salt; For this recipe: Use a gluten-free vegan product with no added salt or sugar. Follow package storage and cooking directions; nuts and seeds must be sold ready to eat.
• 30 g unsalted peanut butter, with no added sugar, For this recipe: Use a gluten-free vegan product with no added salt or sugar. Follow package storage and cooking directions; nuts and seeds must be sold ready to eat.
• 100 ml water
• 1 teaspoon fresh ginger, grated
• ½ teaspoon ground turmeric
• 1 tablespoon lime juice

Let’s cook

1. Drain tofu and cut into 1 cm cubes. Wash broccoli and cut into small florets.
2. Whisk coconut milk, peanut butter, water, ginger and turmeric in a wide saucepan. Bring to a simmer, add tofu and broccoli, cover and cook 8–10 minutes, stirring twice.
3. Check broccoli is tender and tofu is steaming throughout; simmer longer if needed. Stir in lime juice and divide into two bowls.

Zucchini ribbons dressed with peanut butter and fresh ginger.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free · Vegan

Adapted from a written source · Not kitchen-tested by Galley

Ingredients

• 64 g unsalted peanut butter
• 60 ml water
• 1 tablespoon lime juice
• 1 clove garlic, minced
• 1 teaspoon fresh ginger, grated
• 200 g zucchini noodles

Let’s cook

1. Wash zucchini before spiralizing. Whisk peanut butter with water, lime juice, garlic and ginger.
2. Toss the noodles in the dressing. If needed, loosen with water a teaspoon at a time.
3. Divide into two bowls and eat promptly, or refrigerate until serving.

Tender buckwheat groats with warm pear and ginger.

Sodium-conscious · Gluten-free

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 100 g raw buckwheat groats, For this recipe: For gluten-free cooking, choose a product labeled gluten-free.
• 400 ml water
• 150 ml milk, For pregnancy: choose pasteurized milk
• 1 ripe pear
• ¼ teaspoon ground ginger
• ¼ teaspoon ground cinnamon

Let’s cook

1. Rinse buckwheat in a sieve. Put in a saucepan with water and bring to a simmer.
2. Core and dice pear. Add pear and ginger to the pan, cover loosely and simmer for 15–20 minutes until the groats are tender, stirring occasionally.
3. Stir in milk and cinnamon and warm gently for 2–3 minutes. Divide between two bowls.

A small baked bread pudding with pear pieces and a sesame swirl.

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 200 g whole-wheat bread, cubed
• 2 pears, cored and diced
• 3 large eggs
• 400 ml pasteurized milk, For pregnancy: choose dairy made with pasteurized milk or cream
• 3 tablespoons tahini
• 2 tablespoons maple syrup
• ½ teaspoon ground cinnamon

Let’s cook

1. Heat oven to 350°F / 177°C. Line an 8-inch square baking dish with parchment. Add bread cubes and washed, diced pears.
2. Beat eggs, milk, tahini, maple syrup and cinnamon until smooth. Pour evenly over the bread and press it down gently. Leave to soak for 10 minutes.
3. Bake 30–35 minutes until the center is firm and reaches 160°F / 71°C. Rest 5 minutes before serving; refrigerate remaining portions promptly.

Pear, pepper and cheddar folded into warm whole-wheat tortillas.

Adapted from a source video · Not kitchen-tested by Galley

Ingredients

• 1 cup grated pasteurized cheddar, For pregnancy: choose dairy made with pasteurized milk or cream
• 1 cup fresh pear slices
• ½ cup finely chopped bell pepper (any color)
• 2 tablespoons minced onion (any type)
• 4 medium whole-wheat tortillas

Let’s cook

1. Wash pear and vegetables before slicing. Divide cheese, pear, pepper and onion over one half of each tortilla, then fold closed.
2. Cook in a dry skillet over medium heat for 2–4 minutes per side, until the tortilla is lightly browned and the cheese is melted and hot.
3. Repeat with the remaining tortillas. Cut each in half to make eight wedges from four quesadillas.

Warm red-pepper spread and crisp baked seed triangles.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free · Vegan

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 70 g ground flaxseed
• 120 ml water
• 250 g red bell pepper, diced
• 60 g unsalted sunflower seed butter
• 1 tablespoon olive oil
• 1 clove garlic, minced
• 1½ tablespoons lemon juice
• ½ teaspoon ground cumin

Let’s cook

1. Heat oven to 350°F / 177°C. Mix flax with measured water and rest 5 minutes. Roll thinly between parchment, remove top sheet and score into triangles. Bake 20–25 minutes until crisp.
2. Meanwhile cook washed pepper in oil with garlic and cumin for 10–12 minutes until soft. Add two tablespoons water if it sticks.
3. Blend pepper with sunflower butter and lemon, venting safely. Cool crackers 5 minutes and serve with the warm spread.

Pepper halves with a warm nut-and-vegetable filling.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free · Vegan

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 2 red bell pepper
• 250 g zucchini, diced
• 80 g unsalted hazelnuts
• 30 g hemp hearts
• 1 tablespoon olive oil
• 1 clove garlic, minced
• ½ teaspoon ground cumin
• ½ teaspoon ground coriander
• 1 tablespoon lemon juice

Let’s cook

1. Heat oven to 400°F / 204°C. Halve and deseed washed peppers; roast cut-side down for 12 minutes.
2. Meanwhile cook zucchini and garlic in oil for 6–8 minutes. Stir in chopped hazelnuts, hemp, spices and lemon.
3. Turn peppers, fill them and bake 15–18 minutes until tender and the filling reaches 165°F / 74°C. Serve two halves each.

Shrimp in a gently spiced coconut sauce with pineapple and brown rice.

Dairy-free · Gluten-free

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 200 g dry brown rice
• 500 ml water
• 450 g raw peeled shrimp, For pregnancy: use the listed species and raw/cooked/canned form; follow the recipe cooking and weekly portion notes
• 250 g canned pineapple chunks in juice, drained
• 200 ml light canned coconut milk
• 1 red bell pepper, diced
• 1 tablespoon vegetable oil
• 1 teaspoon ground cumin
• ½ teaspoon ground turmeric
• 1 tablespoon lime juice

Let’s cook

1. Cook brown rice in measured water under a lid for 30–40 minutes, or follow its package instructions.
2. Soften washed pepper in oil for 5 minutes. Add cumin and turmeric for 30 seconds, then coconut milk and pineapple. Simmer 5 minutes.
3. Add shrimp and simmer gently for 4–6 minutes, or until opaque, firm and 145°F / 63°C throughout. Stir in lime juice and serve with rice.

Pollock gently poached with butter beans, leek and parsley.

Dairy-free · Gluten-free

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 450 g raw pollock fillets, For pregnancy: use the listed species and raw/cooked/canned form; follow the recipe cooking and weekly portion notes
• 2 cans cooked butter beans (400 g can), drained and rinsed
• 1 leek, sliced
• 1 tablespoon olive oil
• 500 ml low-sodium vegetable broth, For this recipe: For gluten-free cooking, choose a product labeled gluten-free.
• 2 tablespoons fresh parsley, chopped
• 2 tablespoons lemon juice
• ¼ teaspoon black pepper

Let’s cook

1. Wash leek layers carefully. Soften slices in oil in a wide saucepan for 6–8 minutes.
2. Add beans, broth and pepper and simmer 5 minutes. Nestle pollock pieces into the broth, cover and simmer gently for 8–12 minutes, depending on thickness, until fish reaches 145°F / 63°C.
3. Stir washed parsley and lemon into the broth without breaking the fish too much. Serve in shallow bowls.

Ground pork with cabbage, ginger and soft rice noodles.

Dairy-free

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 200 g dry rice noodles
• 400 g raw lean ground pork
• 400 g cabbage, finely shredded
• 150 g carrot, grated
• 1 tablespoon vegetable oil
• 1 tablespoon fresh ginger, grated
• 2 tablespoons low-sodium soy sauce
• 2 tablespoons lime juice
• 60 ml water

Let’s cook

1. Soak or cook rice noodles as their package directs, then drain.
2. Heat oil in a large skillet. Brown pork, breaking it into small pieces, until it reaches 160°F / 71°C. Add ginger, washed cabbage, carrot and measured water; cover and cook 5–7 minutes until vegetables are tender.
3. Fold in noodles and soy sauce; toss over heat until steaming throughout. Add lime juice and divide among four bowls.

Ground pork and white beans in a mild green-chile broth.

Gluten-free

Adapted from a source video · Not kitchen-tested by Galley

Ingredients

• 8 oz raw ground pork
• 1 cup diced onion
• 1 teaspoon cumin
• 2 teaspoons chili powder
• ¼ teaspoon black pepper
• 1 teaspoon garlic powder
• 1 teaspoon dried oregano
• 1 can (15 ounces) white beans, drained and rinsed
• 1 cup plain frozen corn
• 2 cups low-sodium chicken broth, For this recipe: For gluten-free cooking, choose a product labeled gluten-free.
• 1 cup (8-ounce can) diced green chiles

Let’s cook

1. Brown ground pork and onion in a large saucepan with cumin, chili powder, pepper, garlic powder and oregano. Break up the pork and cook to 160°F / 71°C.
2. Add drained beans, corn, broth and canned green chiles. Bring to a boil, then simmer 15–20 minutes, stirring occasionally.
3. Serve hot. This is a five-cup batch; choose the portion and sides that suit your meal.

Whole-cut pork with tender apple, braised cabbage and couscous.

Dairy-free

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 500 g raw pork tenderloin
• 400 g red cabbage, finely shredded
• 2 apples, cored and sliced
• 2 tablespoons olive oil
• 2 tablespoons apple cider vinegar
• 150 ml water
• 200 g dry whole-wheat couscous
• 250 ml water, for couscous

Let’s cook

1. Wash cabbage and apples. Heat half the oil in a lidded pan, add cabbage, apples, vinegar and 150 ml water, then cover and braise for 20–25 minutes until tender.
2. Cut pork into medallions about 1 inch thick. Cook in remaining oil in a separate skillet, turning once, until centers reach 145°F / 63°C. Rest at least 3 minutes before cutting.
3. Pour boiling measured couscous water over the grain, cover and stand 5–10 minutes or follow its package ratio. Fluff and serve with pork, apples and cabbage.

Small potato cubes, spinach and firm eggs wrapped in warm tortillas.

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 350 g potatoes, diced into 1 cm cubes
• 1 tablespoon olive oil
• 150 g fresh spinach
• 4 large eggs
• 40 g pasteurized cheddar, grated, For pregnancy: choose dairy made with pasteurized milk or cream
• 4 medium whole-wheat tortillas
• ½ teaspoon smoked paprika

Let’s cook

1. Scrub potatoes before dicing. Boil the cubes for 7–10 minutes until just tender, then drain well.
2. Warm oil in a skillet. Brown potatoes for 5 minutes with paprika, then add washed spinach until wilted. Beat eggs and stir into the pan until firm and 160°F / 71°C. Mix in cheddar.
3. Warm tortillas according to their package. Divide the filling among them, fold in the sides and roll. Serve hot.

Chicken and hominy in a warm red-chile soup.

Gluten-free

Adapted from a written source · Not kitchen-tested by Galley

Ingredients

• 1 teaspoon vegetable oil
• 1 cup chopped onion
• 2 cloves garlic, minced
• 1 can (10 ounces) red chile sauce
• 3 cups low-sodium chicken broth, For this recipe: For gluten-free cooking, choose a product labeled gluten-free.
• 1 teaspoon cumin
• 1 teaspoon dried oregano
• 1 can (15 ounces) hominy, drained and rinsed (1 3/4 cup)
• 2 cups cooked shredded chicken
• shredded cabbage, optional

Let’s cook

1. Soften onion in oil for about 5 minutes. Stir in garlic for another minute.
2. Add red chile sauce, broth, cumin, oregano and drained hominy. Bring to a boil, cover and simmer about 10 minutes.
3. Add cooked shredded chicken and heat until the soup and chicken reach 165°F / 74°C. Finish with optional thoroughly washed shredded cabbage.

Soft corn tortillas filled with black beans and pumpkin under tomato sauce.

Gluten-free

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 8 small corn tortillas, For this recipe: For gluten-free cooking, choose a product labeled gluten-free.
• 1 can cooked black beans (400 g can), drained and rinsed
• 300 g plain canned pumpkin purée
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 400 g plain canned tomato passata
• 100 ml water
• 80 g pasteurized cheddar, grated, For pregnancy: choose dairy made with pasteurized milk or cream
• 1 tablespoon olive oil

Let’s cook

1. Heat oven to 375°F / 191°C and oil a baking dish. Warm beans, pumpkin, cumin and paprika in a saucepan until steaming.
2. Mix passata and water; spread a little in the dish. Warm tortillas until flexible according to their package. Divide filling between them, roll and place seam-side down.
3. Cover with remaining sauce and cheddar. Bake 25–30 minutes until bubbling and 165°F / 74°C at the center. Two enchiladas make one meal portion.

Soft pumpkin cookies with raisins and walnuts; one portion is two small cookies.

Adapted from a source video · Not kitchen-tested by Galley

Ingredients

• 1¾ cups plain canned pumpkin purée
• 1 cup packed brown sugar
• 2 eggs
• ½ cup vegetable oil
• 1½ cups all-purpose flour
• 1¼ cups whole-wheat flour
• 1 tablespoon baking powder
• 2 teaspoons cinnamon
• 1 teaspoon nutmeg
• ½ teaspoon salt
• ½ teaspoon ground ginger
• 1 cup raisins
• 1 cup chopped walnuts

Let’s cook

1. Heat the oven to 400°F / 204°C. Beat pumpkin, sugar, eggs and oil together. Combine both flours, baking powder, spices and salt separately.
2. Mix dry ingredients into the pumpkin mixture, then fold in raisins and walnuts.
3. Drop tablespoonfuls onto lightly greased sheets, leaving an inch between them; flatten gently. Bake each tray 10–12 minutes, until tops are dry and lightly browned. The full batch makes about 48 small cookies; allow time for successive trays.

Roasted cabbage wedges with a nutty crust and hot tofu slabs.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free · Vegan

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 400 g green cabbage
• 300 g plain firm tofu
• 50 g unsalted pumpkin seeds
• 20 g tahini, unsalted
• 1 tablespoon olive oil
• 2 tablespoons lemon juice
• 2 tablespoons water
• ½ teaspoon smoked paprika

Let’s cook

1. Heat oven to 425°F / 218°C. Cut washed cabbage through the core into four narrow wedges. Brush with oil and roast 15 minutes.
2. Mix tahini, lemon, water and paprika. Drain tofu and cut four slabs. Chop pumpkin seeds finely.
3. Turn cabbage, brush with sauce and press on half the seeds. Add tofu to the tray with remaining sauce and seeds. Roast 15–20 minutes until cabbage is tender and tofu is hot throughout.

Microwave-softened eggplant with a warm walnut, tomato and hemp filling.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free · Vegan

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 2 small eggplants, about 400 g total
• 50 g unsalted walnuts, chopped, For this recipe: Use a gluten-free vegan product with no added salt or sugar. Follow package storage and cooking directions; nuts and seeds must be sold ready to eat.
• 40 g hemp hearts, For this recipe: Use a gluten-free vegan product with no added salt or sugar. Follow package storage and cooking directions; nuts and seeds must be sold ready to eat.
• 100 g cherry tomatoes, diced
• 1 tablespoon olive oil
• ½ teaspoon ground cumin
• 1 clove garlic, minced
• 1 tablespoon lemon juice
• 2 tablespoons water

Let’s cook

1. Wash eggplants, halve lengthwise and score the flesh without cutting the skins. Put cut-side up in a microwave-safe dish with two tablespoons water. Cover with a vented microwave-safe lid and cook on high 8–10 minutes, until completely soft. Time assumes a roughly 1000 W microwave; allow longer at lower power.
2. Meanwhile heat oil in a skillet. Cook garlic and cumin for 30 seconds, add tomatoes and cook 3 minutes, then add walnuts and hemp and heat 2 minutes.
3. Carefully uncover eggplants away from your face. Scoop some soft flesh into the filling, leaving a shell; stir in lemon juice. Fill the four halves, return to the microwave for 1 minute until steaming and serve two halves each.

Roast cauliflower coated with lemon, garlic and sesame sauce.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free · Vegan

Adapted from a written source · Not kitchen-tested by Galley

Ingredients

• 1 large cauliflower
• 150 g tahini, unsalted
• ⅓ cup water
• ⅓ cup lemon juice
• 3 cloves garlic
• ½ teaspoon dried dill
• ¼ teaspoon smoked paprika

Let’s cook

1. Heat oven to 400°F / 204°C and line a tray. Cut cauliflower through its core into about four 1-inch steaks; keep loose florets.
2. Blend tahini, water, lemon, garlic and spices. Thin with water if needed. Reserve one-quarter cup of sauce.
3. Coat cauliflower with remaining sauce. Roast 20–30 minutes until tender and golden, then drizzle with reserved sauce. Serve as a vegetable-centered supper.

A tray of sliced potatoes and fennel topped with baked rainbow trout.

Dairy-free · Gluten-free

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 450 g raw rainbow trout fillets, For pregnancy: use the listed species and raw/cooked/canned form; follow the recipe cooking and weekly portion notes
• 700 g potatoes, thinly sliced
• 2 fennel bulbs, thinly sliced
• 2 tablespoons olive oil
• 1 lemon, sliced
• ½ teaspoon dried thyme
• ¼ teaspoon black pepper

Let’s cook

1. Heat oven to 425°F / 218°C. Scrub potatoes and wash fennel. Toss their thin slices with oil, thyme and pepper on a large rimmed tray.
2. Roast 25–30 minutes, turning halfway, until potatoes are almost tender. Lay trout on top with washed lemon slices.
3. Roast another 10–15 minutes until trout reaches 145°F / 63°C and potatoes are tender. Check for bones before serving.

A thick, warming soup made with lentils, carrots and cumin.

Sodium-conscious · Gluten-free · Dairy-free · Vegan

AI-assisted original · Not kitchen-tested by Galley

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.

A smooth pepper soup with silken tofu and a toasted almond finish.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free · Vegan

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 250 g roasted red peppers, drained, choose no-salt-added peppers in water, without sugar; For this recipe: Use a gluten-free vegan product with no added salt or sugar. Follow package storage and cooking directions; nuts and seeds must be sold ready to eat.
• 300 g plain silken tofu, For this recipe: Use a gluten-free vegan product with no added salt or sugar. Follow package storage and cooking directions; nuts and seeds must be sold ready to eat.
• 200 ml water
• 30 g unsalted almond butter, For this recipe: Use a gluten-free vegan product with no added salt or sugar. Follow package storage and cooking directions; nuts and seeds must be sold ready to eat.
• 1 tablespoon olive oil
• 1 clove garlic, minced
• ½ teaspoon smoked paprika
• 1 tablespoon lemon juice

Let’s cook

1. Drain peppers and tofu. Warm oil in a saucepan; cook garlic and paprika for 30 seconds without scorching.
2. Add peppers and water. Simmer for 5 minutes, then add tofu and almond butter. Use an immersion blender off heat to blend smoothly, keeping its blade submerged.
3. Return to low heat and stir 5–7 minutes until steaming throughout. Add lemon juice and divide into two bowls. Use prepared peppers as specified; roasting raw peppers adds time.

Applesauce and diced rhubarb in cinnamon muffins.

Adapted from a written source · Not kitchen-tested by Galley

Ingredients

• 1½ cups all-purpose flour
• 1 teaspoon baking powder
• ¼ teaspoon baking soda
• ¼ teaspoon salt
• 1 teaspoon cinnamon
• ½ cup packed brown sugar
• 1 egg
• ½ cup unsweetened applesauce
• ¼ cup vegetable oil
• 1 teaspoon vanilla extract
• 1 cup diced rhubarb stalks

Let’s cook

1. Heat oven to 400°F / 204°C and grease twelve muffin cups. Mix flour, baking powder, baking soda, salt and cinnamon.
2. In another bowl, combine brown sugar, egg, applesauce, oil and vanilla; fold in rhubarb. Stir wet ingredients into dry just until moistened.
3. Divide between the cups. Bake 18–20 minutes or until fully baked with no wet batter and a tester comes out clean. Cool briefly in the tin, then transfer to a rack.

Warm roasted carrot and white-bean mash with crunchy cucumber in wraps.

Dairy-free · Vegan

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 400 g carrots, sliced
• 1 tablespoon olive oil
• ½ teaspoon ground cumin
• 1 can cooked cannellini beans (400 g can), drained and rinsed
• 1 tablespoon lemon juice
• 4 vegan medium whole-wheat tortillas
• 200 g cucumber, cut into sticks

Let’s cook

1. Heat oven to 425°F / 218°C. Wash carrots and cucumber. Toss carrot slices with oil and cumin; roast 20–25 minutes until tender.
2. Warm beans in a saucepan with a splash of water until steaming, then drain. Mash with carrots and lemon juice, keeping a little texture.
3. Warm tortillas according to their package. Divide mash and cucumber between them, fold and eat promptly.

Bone-in chicken legs roasted over radishes with thyme and lemon.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free

AI-assisted original · Not kitchen-tested by Galley

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.

Warm cauliflower with crunchy cucumber and a lemon-tahini dressing.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free · Vegan

AI-assisted original · Not kitchen-tested by Galley

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.

Caramelized fennel wedges and tempeh with a lemon dressing.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free · Vegan

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 300 g fennel bulb
• 250 g plain gluten-free soy tempeh, no added salt or grains
• 1½ tablespoons olive oil
• 2 tablespoons lemon juice
• 30 g unsalted walnuts
• 1 tablespoon fresh parsley, chopped
• ¼ teaspoon black pepper

Let’s cook

1. Heat oven to 425°F / 218°C. Wash fennel and cut into narrow wedges; coat with one tablespoon oil and roast for 25–30 minutes, turning once.
2. Meanwhile slice tempeh and steam per package instructions, allowing 10 minutes. Brown in remaining oil 3 minutes per side until hot throughout.
3. Combine fennel and tempeh in two bowls. Add lemon, parsley, pepper and ready-to-eat walnuts.

Butter beans in a thick roasted-pepper sauce with whole-grain toast.

Dairy-free · Vegan

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 3 red bell peppers
• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 2 cans cooked butter beans (400 g can), drained and rinsed
• 200 ml water
• 1 tablespoon tomato paste
• ½ teaspoon smoked paprika
• 4 slices vegan whole-wheat bread

Let’s cook

1. Heat oven to 425°F / 218°C. Wash, deseed and quarter peppers. Roast on a tray for 20–25 minutes until soft; finely chop after brief cooling.
2. Soften onion in oil in a saucepan for 5 minutes. Stir in garlic, tomato paste and paprika, then peppers, beans and water.
3. Simmer 10 minutes, mashing a few beans to thicken. Toast bread and serve alongside.

A bright cooked-pea dip with roasted peppers, served with crackers.

Dairy-free · Vegan

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 2 red bell peppers
• 300 g frozen peas
• 1 tablespoon olive oil
• 2 tablespoons lemon juice
• ½ teaspoon ground cumin
• 120 g vegan whole-grain crackers

Let’s cook

1. Heat oven to 425°F / 218°C. Wash, deseed and quarter peppers; roast for 20–25 minutes until soft.
2. Cook peas according to their package, drain and briefly cool. Blend with roasted peppers, oil, lemon and cumin until as smooth as desired.
3. Divide into six small bowls and serve warm with crackers. If serving chilled, refrigerate promptly in a shallow container rather than leaving it on the counter.

Crunchy leaves holding a lemony seed filling and chopped radishes.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free · Vegan

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 8 romaine lettuce leaves
• 60 g hemp hearts
• 40 g unsalted almond butter
• 100 g radishes
• 100 g cucumber, diced
• 2 tablespoons lemon juice
• 3 tablespoons water
• 1 tablespoon fresh parsley, chopped

Let’s cook

1. Wash and dry lettuce. Thinly slice washed radishes and dice cucumber.
2. Whisk almond butter, lemon and water into a thick dressing; fold in hemp, vegetables and parsley.
3. Divide among eight lettuce leaves and serve four per person. Keep filling refrigerated until assembly.

Pan-seared pork chops with soft cabbage and a rosemary pan sauce.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free

AI-assisted original · Not kitchen-tested by Galley

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.

Roasted salmon fillets with tender asparagus and lemon.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 300 g raw salmon fillets, For pregnancy: use plain salmon, not cold-smoked or cured fish
• 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.

Whole-grain pasta with canned salmon, tomato and lemon.

Adapted from a written source · Not kitchen-tested by Galley

Ingredients

• 1½ cups dry whole-grain elbow pasta
• 1 tablespoon pasteurized butter, For pregnancy: choose dairy made with pasteurized milk or cream
• 2 tablespoons chopped onion
• 1 can (5 ounces) salmon, drained, For pregnancy: use the listed species and raw/cooked/canned form; follow the recipe cooking and weekly portion notes
• 2 small tomatoes, chopped
• 3 tablespoons lemon juice
• 1 teaspoon dried parsley
• ¼ teaspoon salt

Let’s cook

1. Cook pasta according to its package and drain. Meanwhile, soften onion in butter in a skillet.
2. Add drained canned salmon, chopped tomatoes, lemon juice, parsley and salt. Stir gently until hot throughout.
3. Fold in the hot pasta and serve promptly. Divide this three-cup batch as needed; record the salmon portion as part of weekly seafood intake.

A soft cauliflower and tofu bowl with ginger and pumpkin seeds.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free · Vegan

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 350 g fresh cauliflower rice
• 250 g plain silken tofu
• 400 ml water
• 1 tablespoon fresh ginger, grated
• 1 teaspoon toasted sesame oil
• 30 g unsalted pumpkin seeds
• 2 scallions

Let’s cook

1. Simmer cauliflower and ginger in the water for 10–12 minutes, stirring until very soft.
2. Blend tofu separately until smooth; stir into cauliflower. Cook gently for 5 minutes until steaming throughout. Add water if too thick.
3. Divide into two bowls. Finish with sesame oil, washed chopped scallions and ready-to-eat pumpkin seeds.

Cool soy yogurt with cucumber, dill and a generous seed topping.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free · Vegan

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 350 g plain unsweetened vegan yogurt, commercial heat-treated soy yogurt
• 150 g cucumber, diced
• 40 g hemp hearts
• 25 g unsalted pumpkin seeds
• 1 tablespoon olive oil
• 1 tablespoon fresh dill, chopped
• 1 tablespoon lemon juice

Let’s cook

1. Wash cucumber and dill, then chop finely. Stir half the cucumber and dill into cold yogurt with lemon juice.
2. Divide into bowls. Add remaining cucumber and dill, hemp hearts, ready-to-eat pumpkin seeds and a drizzle of oil.
3. Serve immediately or keep covered in the refrigerator until eating.

Soft steamed tofu pots finished with scallions and sesame oil.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free · Vegan

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 400 g plain silken tofu
• 20 g tahini, unsalted
• 2 tablespoons water
• 1 teaspoon fresh ginger, grated
• 1 teaspoon toasted sesame oil
• 2 scallions
• 15 g sesame seeds

Let’s cook

1. Blend tofu, tahini, water and ginger until smooth. Divide between two heatproof bowls that fit in a covered steamer.
2. Steam over gently boiling water for 15–18 minutes until the centers reach 165°F / 74°C. Check the water level; do not let the pan boil dry.
3. Carefully remove bowls. Add sesame oil, washed chopped scallions and ready-to-eat sesame seeds. The pots remain soft and spoonable.

Creamy risotto with zucchini and fully cooked sea scallops, made without wine.

Gluten-free

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 240 g dry arborio rice
• 450 g raw sea scallops, side muscles removed
• 350 g zucchini, diced
• 1 onion, finely chopped
• 2 tablespoons olive oil
• 1000 ml low-sodium vegetable broth, For this recipe: For gluten-free cooking, choose a product labeled gluten-free.
• 2 tablespoons lemon juice
• 30 g pasteurized Parmesan, grated, For pregnancy: choose dairy made with pasteurized milk or cream

Let’s cook

1. Keep broth hot in a small pan. Soften onion in half the oil for 5 minutes; add rice for 1 minute. Add broth a ladle at a time, stirring and letting it absorb, for 18–25 minutes until tender. Add washed zucchini after the first 10 minutes.
2. Pat scallops dry with disposable towels. Heat remaining oil in a separate skillet and cook scallops in one layer, turning, until firm, opaque and 145°F / 63°C in the center.
3. Stir lemon and Parmesan into the risotto. Add extra hot water if needed for a flowing texture; divide among bowls and top with scallops.

Warm avocado halves with tofu and a chopped tomato topping.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free · Vegan

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 1 large avocado
• 300 g plain firm tofu
• 150 g tomato, diced
• 1 tablespoon olive oil
• 1 tablespoon lime juice
• 2 tablespoons fresh cilantro, chopped
• ½ teaspoon ground cumin

Let’s cook

1. Wash avocado and tomato. Halve and pit avocado carefully; dice tomato and mix with lime and cilantro.
2. Drain tofu, cut into four slabs and dust with cumin. Brown in oil 4–5 minutes per side until hot throughout.
3. Move tofu to plates. Briefly sear avocado halves cut-side down in the pan for 1–2 minutes; serve with tofu and tomato topping.

Thin pork strips with cabbage and a toasted sesame finish.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free

AI-assisted original · Not kitchen-tested by Galley

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.

Warm browned tofu over cool cucumber with a sesame-lime dressing.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free · Vegan

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 300 g plain firm tofu, For this recipe: For gluten-free cooking, choose a product labeled gluten-free. Choose a vegan product without animal ingredients.
• 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.

Thin turnip matchsticks with tofu, sesame and fresh ginger.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free · Vegan

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 250 g turnip, peeled and sliced
• 350 g plain firm tofu
• 1 tablespoon olive oil
• 1 teaspoon toasted sesame oil
• 1 tablespoon fresh ginger, grated
• 2 tablespoons rice vinegar, unseasoned, no salt or sugar
• 20 g sesame seeds
• 100 g fresh spinach

Let’s cook

1. Cut turnip into thin matchsticks. Drain tofu and cut small cubes. Wash spinach.
2. Brown tofu in olive oil for 8 minutes, then add turnip, ginger and three tablespoons water. Cover and cook 6–8 minutes until turnip is tender.
3. Add spinach and cook 2 minutes until wilted. Finish with sesame oil, vinegar and ready-to-eat sesame seeds.

Oven-crisp tofu slabs and cabbage wedges with a lime-tahini sauce.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free · Vegan

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 450 g plain firm tofu, For this recipe: For gluten-free cooking, choose a product labeled gluten-free. Choose a vegan product without animal ingredients.
• 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.

Tomato-simmered okra and shrimp spooned over quick-cooking cornmeal.

Gluten-free

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 450 g raw peeled shrimp, For pregnancy: use the listed species and raw/cooked/canned form; follow the recipe cooking and weekly portion notes
• 300 g plain frozen sliced okra
• 1 can chopped tomatoes (400 g can)
• 1 tablespoon olive oil
• 1 onion, chopped
• 1 teaspoon smoked paprika
• 180 g quick-cooking polenta, For this recipe: For gluten-free cooking, choose a product labeled gluten-free.
• 600 ml water
• 200 ml pasteurized milk, For pregnancy: choose dairy made with pasteurized milk or cream

Let’s cook

1. Soften onion in oil for 5 minutes. Add paprika, tomatoes and okra; cover and simmer 12–15 minutes until okra is tender, following its package cooking instructions.
2. Bring measured water and milk to a simmer in another pan. Whisk in polenta and stir over low heat for the package cooking time, adding hot water if needed to keep it spoonable.
3. Add shrimp to the tomato pan and cook 4–6 minutes, until opaque and 145°F / 63°C throughout. Spoon over the polenta.

Orzo pasta with shrimp, wilted spinach and lemon.

Dairy-free

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 240 g dry orzo pasta
• 450 g raw peeled shrimp, For pregnancy: use the listed species and raw/cooked/canned form; follow the recipe cooking and weekly portion notes
• 200 g fresh spinach
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 2 tablespoons lemon juice
• ¼ teaspoon black pepper

Let’s cook

1. Cook orzo according to its package. Reserve half a cup of cooking water and drain.
2. Heat oil in a wide skillet; stir garlic for 30 seconds. Add shrimp and cook, turning, until firm, opaque and 145°F / 63°C throughout.
3. Add washed spinach and wilt fully. Toss in pasta, lemon and pepper, loosening with reserved cooking water as needed. Serve immediately.

Cream-style corn and cheddar make a simple stovetop soup.

Gluten-free

Adapted from a written source · Not kitchen-tested by Galley

Ingredients

• ½ small onion, diced
• 2 teaspoons vegetable oil
• 1 can (15 ounce) cream style corn
• 2 cups pasteurized 1% milk, For pregnancy: choose dairy made with pasteurized milk or cream
• ½ cup shredded pasteurized cheddar cheese, For pregnancy: choose dairy made with pasteurized milk or cream

Let’s cook

1. Soften chopped onion in oil in a saucepan for 3–5 minutes, stirring often.
2. Stir in cream-style corn and milk. Heat gently until bubbling, stirring to prevent scorching.
3. Add cheddar and stir until melted. Serve hot; the four-cup yield describes volume, not a prescribed meal portion.

A stovetop lasagna with beef, spinach and two cheeses.

Adapted from a source video · Not kitchen-tested by Galley

Ingredients

• 8 oz raw lean ground beef
• ½ cup chopped onion
• 2 cloves garlic, minced
• 2½ cups spaghetti sauce
• 1 cup water
• 8 uncooked lasagna noodles
• 1 package (10 ounce) frozen chopped spinach, thawed
• 1½ cups pasteurized low-fat cottage cheese, For pregnancy: choose dairy made with pasteurized milk or cream
• ½ cup shredded pasteurized mozzarella, For pregnancy: choose dairy made with pasteurized milk or cream

Let’s cook

1. Brown beef, onion and garlic in a large deep skillet; beef must reach 160°F / 71°C. Drain excess fat.
2. Stir in sauce and water and bring to a boil. Layer broken lasagna noodles into the sauce, cover and simmer 5 minutes. Add thawed, squeezed spinach and cook 5 minutes more.
3. Spoon cottage cheese over the skillet and scatter mozzarella on top. Cover and cook 5–10 minutes or longer until noodles are tender and the center reaches 165°F / 74°C; add a little water if the sauce dries out.

Toasted pecans, pumpkin seeds and coconut over plain soy yogurt.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free · Vegan

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 50 g unsalted pecans, For this recipe: Use a gluten-free vegan product with no added salt or sugar. Follow package storage and cooking directions; nuts and seeds must be sold ready to eat.
• 30 g unsalted pumpkin seeds, For this recipe: Use a gluten-free vegan product with no added salt or sugar. Follow package storage and cooking directions; nuts and seeds must be sold ready to eat.
• 20 g unsweetened shredded coconut, For this recipe: Use a gluten-free vegan product with no added salt or sugar. Follow package storage and cooking directions; nuts and seeds must be sold ready to eat.
• 1 teaspoon olive oil
• ¼ teaspoon ground cinnamon
• 250 g plain unsweetened vegan yogurt, choose heat-treated soy yogurt, without added salt or sugar; For this recipe: Use a gluten-free vegan product with no added salt or sugar. Follow package storage and cooking directions; nuts and seeds must be sold ready to eat.
• 50 g fresh raspberries

Let’s cook

1. Roughly chop pecans. Warm oil in a skillet over medium-low heat, then stir pecans and pumpkin seeds for 4–5 minutes.
2. Add coconut and cinnamon; stir for 1–2 minutes until lightly golden. Immediately transfer to a clean plate and let cool 3 minutes.
3. Divide refrigerated yogurt between two bowls. Add washed raspberries and half the cooled crunch to each. Keep yogurt cold until serving.

A paprika cauliflower skillet with cooked soybeans and pumpkin seeds.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free · Vegan

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 250 g frozen shelled edamame
• 300 g plain riced cauliflower, fresh or frozen
• 80 g red bell pepper, diced
• 25 g unsalted pumpkin seeds, For this recipe: Use a gluten-free vegan product with no added salt or sugar. Follow package storage and cooking directions; nuts and seeds must be sold ready to eat.
• 1 tablespoon olive oil
• ½ teaspoon smoked paprika
• ½ teaspoon ground cumin
• 1 tablespoon lime juice

Let’s cook

1. Boil edamame according to its packet until cooked, usually 4–6 minutes; drain. Meanwhile wash and finely dice the pepper.
2. Heat oil in a wide pan. Cook pepper 3 minutes, add cauliflower and cook 6–8 minutes until tender and excess moisture has evaporated. Follow frozen cauliflower cooking directions.
3. Add cooked edamame, paprika and cumin; stir for 1–2 minutes until hot. Finish with lime juice and ready-to-eat seeds. Divide equally.

White beans and peppers baked in tomato sauce, with shrimp added near the end.

Dairy-free · Gluten-free

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 450 g raw peeled shrimp, For pregnancy: use the listed species and raw/cooked/canned form; follow the recipe cooking and weekly portion notes
• 2 cans cooked cannellini beans (400 g can), drained and rinsed
• 1 can chopped tomatoes (400 g can)
• 1 red bell pepper, diced
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 teaspoon smoked paprika
• 100 ml water

Let’s cook

1. Heat oven to 400°F / 204°C. Combine washed pepper, beans, tomatoes, oil, garlic, paprika and water in a wide baking dish.
2. Cover and bake 20 minutes until the sauce is bubbling and peppers begin to soften.
3. Stir in shrimp, spread evenly and bake uncovered 8–12 minutes more. Check several shrimp reach 145°F / 63°C and are opaque throughout; serve hot.

Crisp lettuce wrapped around smoky tofu, avocado and toasted seeds.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free · Vegan

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 300 g plain firm tofu, For this recipe: Use a gluten-free vegan product with no added salt or sugar. Follow package storage and cooking directions; nuts and seeds must be sold ready to eat.
• 1 medium avocado
• 6 large lettuce leaves
• 20 g unsalted pumpkin seeds, For this recipe: Use a gluten-free vegan product with no added salt or sugar. Follow package storage and cooking directions; nuts and seeds must be sold ready to eat.
• 1 tablespoon olive oil
• ½ teaspoon smoked paprika
• 1 tablespoon lime juice
• 1 tablespoon fresh cilantro, chopped

Let’s cook

1. Wash lettuce and avocado skin. Drain and pat tofu dry, then cut into small cubes.
2. Cook tofu in oil over medium-high heat for 8–10 minutes, turning until hot throughout and lightly browned. Add paprika for the final minute.
3. Slice avocado. Fill leaves with hot tofu and avocado, then drizzle with lime juice and sprinkle with cilantro and ready-to-eat seeds. Serve three wraps per portion.

Lettuce cups filled with spiced walnut and tomato crumble.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free · Vegan

Adapted from a written source · Not kitchen-tested by Galley

Ingredients

• ⅔ cup unsalted dry sun-dried tomatoes
• 3 cups unsalted walnuts
• 4 cloves garlic, minced
• 1 tablespoon smoked paprika
• 1 tablespoon ground cumin
• 1 tablespoon salt-free chili powder
• 1 small habanero pepper, deseeded; reduce or omit for a milder filling
• ¼ cup water
• 12 romaine lettuce leaves

Let’s cook

1. Cover tomatoes with warm water for 5 minutes. Pulse walnuts to coarse crumbs; stop before they become butter.
2. Drain tomatoes, keeping soaking water. Blend tomatoes, garlic, spices and pepper into a paste, adding the measured water or soaking water as needed.
3. Fold the paste into walnuts. Wash and dry lettuce, then divide filling among twelve leaves. Serve two cups per person. Wash hands after handling chili.

A thick lentil and vegetable sauce over ordinary spaghetti.

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 280 g dry spaghetti
• 150 g dried red lentils
• 400 g canned chopped tomatoes
• 150 g carrots, finely diced
• 100 g onion, diced
• 1 tablespoon olive oil
• 1 teaspoon dried oregano
• 500 ml water

Let’s cook

1. Heat oil in a saucepan and soften onion and carrot for 8 minutes. Rinse lentils in a sieve.
2. Add lentils, tomatoes, oregano and water. Simmer for 20–25 minutes until lentils are soft and the sauce is thick, stirring often and adding water if needed.
3. Cook spaghetti according to its packet, drain and divide between four bowls. Spoon sauce over each portion.

Soft scrambled eggs with browned mushrooms and a handful of greens.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free

AI-assisted original · Not kitchen-tested by Galley

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.

Chicken baked with spinach, tomato sauce and mozzarella.

Gluten-free

Adapted from a written source · Not kitchen-tested by Galley

Ingredients

• 1 cup plain tomato pasta sauce
• 16 oz raw boneless chicken breast, 1/2 inch thick
• ¼ teaspoon salt
• ¼ teaspoon black pepper
• 1 package (10 ounces) frozen chopped spinach, thawed and drained
• ¾ cup shredded pasteurized mozzarella, For pregnancy: choose dairy made with pasteurized milk or cream

Let’s cook

1. Heat oven to 350°F / 177°C. Spread half the pasta sauce in a baking dish; arrange chicken in a single layer, about ½ inch thick.
2. Season chicken with the salt and pepper. Cover with remaining sauce, thawed drained spinach and mozzarella.
3. Bake 30–40 minutes, until the thickest chicken pieces and center of the dish reach 165°F / 74°C. Allow extra time if the dish is crowded.

Thin fish fillets rolled around garlic spinach and baked with a little butter.

Keto-friendly · Sodium-conscious · Gluten-free

Adapted from a written source · Not kitchen-tested by Galley

Ingredients

• 1 teaspoon olive oil — filling
• ½ teaspoon olive oil — dish
• 2 cups fresh spinach
• 2 teaspoons garlic, minced
• ground black pepper, To taste
• 2 raw sole fillets, 5 ounces each
• ½ teaspoon unsalted butter, melted, For this recipe: Use a product made from pasteurized milk or cream.

Let’s cook

1. Heat oven to 400°F / 204°C. Oil a small baking dish with the dish oil. Wilt spinach with garlic and pepper in the filling oil for 2–3 minutes.
2. Divide spinach between fillets, roll and place seam-side down. Brush with butter.
3. Bake about 10–15 minutes until the thickest rolled center reaches 145°F / 63°C; larger rolls take longer. Serve promptly.

Crustless savory cups with an almond and flax binder.

Keto-friendly · Sodium-conscious · Gluten-free · Dairy-free · Vegan

AI-assisted original · Not kitchen-tested by Galley

Ingredients

• 350 g plain silken tofu, For this recipe: Use a gluten-free vegan product with no added salt or sugar. Follow package storage and cooking directions; nuts and seeds must be sold ready to eat.
• 80 g baby spinach
• 50 g almond flour, For this recipe: Use a gluten-free vegan product with no added salt or sugar. Follow package storage and cooking directions; nuts and seeds must be sold ready to eat.
• 15 g ground flaxseed, For this recipe: Use a gluten-free vegan product with no added salt or sugar. Follow package storage and cooking directions; nuts and seeds must be sold ready to eat.
• 1 tablespoon olive oil
• 1 tablespoon chives, chopped
• ¼ teaspoon ground turmeric
• ¼ teaspoon black pepper

Let’s cook

1. Heat oven to 375°F / 190°C. Grease six standard muffin wells with half the oil. Wash spinach; wilt it in a skillet with remaining oil for 2 minutes, then squeeze out excess liquid and chop.
2. Blend drained silken tofu until smooth. Stir in almond flour, flax, chives, turmeric, pepper and cooked spinach. Let stand 5 minutes.
3. Divide among six wells, filling no more than three-quarters. Bake 22–25 minutes until firm around the edges and hot throughout, with no wet flour mixture. Let stand 5 minutes before loosening gently.
4. Serve three cups per person. These are tender tofu cups, not egg-textured quiches. Refrigerate extra portions promptly.

A curried scramble with peppers, mushrooms and greens.