Recipe e-Book
Table of Contents
Snacks 01 CARROT CAKE MUFFINS 02 HUMMUS
Carrot Cake Muffins Dry Ingredients: 1 cup oat flour 1 cup all-purpose flour 1 tsp baking powder 1 tsp cinnamon ¼ tsp ginger powder ¼ tsp nutmeg ½ cup walnuts 1 cup brown sugar (if you like them sweet you can add another half a cup)
Wet Ingredients: 1 egg 150-200g grated carrots (around 2-3 carrots) ½ cup olive oil 2 tsp vanilla extract 2 tbs Greek yogurt
Method: 1. Heat the oven to 180 degrees Celsius. 2. In a mixing bowl combine all the dry ingredients. 3. Add wet ingredients after and mix thoroughly. 4. Divide the mixture into your cupcake tins. 5. Bake for around 20 mins (maybe a bit less if you have a convection oven). 6. Stick a skewer through cupcakes. If it comes out clean that means that they are ready.
Hummus Ingredients: 400g canned chickpeas 3 cloves garlic ½ tsp salt 4 tbs lemon juice ½ tsp paprika 4 tbs tahini ½ tsp black pepper 4 tbs water 3 tbs extra virgin olive oil
Method: 1. Rinse and dry your chickpeas. 2. Roughly chop up the garlic. 3. Place all the ingredients listed in a blender and blend until the mixture is completely smooth. 4. If the mixture is too thick, add water one tablespoon at a time until you reach a desired consistency. 5. Taste and add more salt and pepper if needed.
Breakfast 01 JAMMY EGGS WITH GREEK YOGURT SAUCE 02 PROTEIN PANCAKES
Jammy Eggs with Greek yogurt sauce
Ingredients: 2 eggs 50g Greek yogurt Lemon 1 clove garlic (grated) Salt Black pepper 1 tbs Butter (optional) ½ tsp red pepper flakes (optional) Vinegar Bread of choice
Method: 1. Start by putting a pot of water to boil. 2. When you are waiting for the water to come to a boil, mix the 50g Greek yogurt, grated garlic, a squeeze of lemon juice, ¼ zested lemon, salt, and pepper (to taste) in a bowl. 3. Once your water comes to a boil, add some vinegar, and GENTLY place your eggs in the boiling water for 6-7 minutes (depending on how cooked you like them). 4. This step is optional but highly recommended. When the eggs are cooking, add 1 tbs butter and ½ tsp red pepper flakes to a pan on low heat until the butter starts to bubble. 5. As soon as the eggs are done, place in an ice bath for 1 minute. This makes it easier for you to peel the shell off the egg. 6. Pour your spicy butter over the Greek yogurt and plate with the jammy eggs and some bread.
Protein Pancakes
Ingredients: 50 g oats (blended) 180g cottage cheese/ricotta 1 egg 1 tsp baking powder 1 tsp vanilla extract
Method: 1. Start off by measuring your oats then blending them. 2. In a mixing bowl add the blended oats along with your other ingredients. 3. Mix until well combined. 4. Using a ladle, place the pancake mixture into the pan, relative to whatever size you like. 5. Put your flame to medium-low heat. Cook until golden them flip to the other side until golden.
Lunch & Dinner 01 02 03 04 05
SCRAMBLED TOFU PEPPER PASTA VEGETABLE FRIED RICE BUTTERNUT SQUASH RISOTTO CHICKEN WRAP WITH SALSA AND AVOCADO CREMA 06 THAI GREEN CURRY 07 SALMON BOWL 08 CHINESE CHICKEN SALAD
Scrambled Tofu Ingredients: 100g of tofu ½ bell pepper Spring onion (a decent amount) 1 teaspoon Ginger (grated or chopped) ½ tomato (or around 5 cherry tomatoes) Spinach Salt and Pepper Turmeric Ground cumin, ground coriander and paprika Gram masala Crushed chillies Olive oil Chutney of choice
Method: 1. An hour before planning to eat, press tofu (search online) to remove moisture and tear up after into irregular pieces. 2. Dice pepper and tomato, chop or grate ginger and chop up spring onion. 3. Add an appropriate amount of olive oil and add ½ teaspoon of ground coriander, paprika, gram masala and turmeric and simmer for a minute on low heat. 4. Add the pepper, tomato and onion to the pan and cook. 5. Add a pinch of crushed chillies, a tablespoon of cumin, a teaspoon of turmeric, the ginger and salt and pepper to taste. 6. Add around a tablespoon of water and reduce while cooking. 7. Once peppers are done, add as much spinach as desired and let it wilt. 8. Add torn up tofu to the pan and let it get coated in the spices. 9. Serve on toast with a chutney of choice (we recommend mango) and top with fresh coriander (optional).
Pepper Pasta Ingredients: 1 bell pepper (red or orange) 1 small onion or half a large onion 1 teaspoon of olive oil Pinch of oregano Pinch of chilli flakes or pepperoncino 1 clove of garlic ½ teaspoon paprika Reserve pasta water 15g grated Parmesan cheese Half a teaspoon of salt Black pepper 100g of pasta of choice
Method: 1. Dice onion and cook on low heat until translucent in olive oil. 2. Whilst onion is cooking, chop up bell pepper and add to pan once onions are translucent. 3. Add the chopped clove of garlic and cook for a few more minutes. 4. Add salt and black pepper according to taste along with the listed spices and continue cooking until the pepper is soft (once pepper is soft, turn off heat). 5. Cook the pasta according to the packet. 6. Just before pasta is ready, reserve some pasta water in a cup (about ½ cup). 7. Add the cooked pepper, less than ¼ cup pasta water and parmesan cheese to blender and blend. 8. Add the blended sauce to pasta in the pan and mix until well combined. 9. To adjust the consistency, add some more pasta water to the pan to make the sauce more smooth 10. Adjust salt and pepper to taste if needed.
Vegetable Fried Rice Ingredients: 1 cup rice 1 red bell pepper 1 carrot 30g spring onion 1 small onion ¾ cup frozen peas 2 cloves garlic Ginger (same amount as garlic) ½ tsp Chillies or red pepper flakes Any neutral oil Sesame oil (optional) Mirin (optional) Soy sauce Oyster sauce Siracha (optional)
Method: 1. Start off by boiling the rice (better if you can use day-old rice). 2. Dice onion and chop carrot and pepper into small-sized cubes (less than 1cm). Chop spring onion and separate the green from the white and mice ginger and garlic. 3. Whisk eggs in a bowl then add them to pan (wok is best if you have) and scramble until cooked. 4. Once eggs are cooked remove from pan and add the white part of the green onion and the normal onion and cook on low heat until translucent (you may need to add a bit more oil). 5. Add the garlic, ginger and red pepper flakes. 6. Add carrots to pan and cook for around 5 mins then add the pepper and peas. 7. Once all the vegetables are soft, add the rice to your pan. 8. Add 2 tablespoons of soy sauce, 1-2 tablespoons oyster sauce and mix well. (Optional: add a tablespoon of sugar). 9. Add scrambled eggs and green part of spring onion and mix in. 10. Turn off heat and add a teaspoon of sesame oil and mirin, and sprinkle a bit of siracha on top.
Butternut Squash Risotto Ingredients: 300g butternut squash (or pumpkin) (chopped 1 small-medium onion 1 clove garlic 1 stock pot 2 cups water ¼ tsp thyme ¼ tsp salt 1 cup arborio rice ¼ cup white wine 1tbs olive oil Parmesan cheese (around 15g, however you can add as much or little as you like) 1 packet pancetta
Method: 1. Sweat onions in olive oil until translucent and add the thyme, salt, and butternut squash after 2. Cook butternut squash until its broken down 3. Add the arborio rice for 1 minute and stir 4. After, add the white wine and stir for a few minutes, allowing it to reduce. 5. Dissolve the stock pot in 2 cups of water and add it to the risotto ¼ cup at a time until the rice absorbs it, whilst constantly stirring. 6. In a separate pan cook off the pancetta until crispy and save until the risotto is ready. 7. When the risotto is ready, add the cheese and bacon and stir until combined. Add more salt if needed. 8. To make vegetarian just take out pancetta, to make vegan remove cheese too.
Chicken Wrap with Salsa and Avocado Crema Ingredients: ½ avocado Squeeze of lemon juice Salt Black pepper Fresh coriander Chili flakes Sweet paprika Greek yogurt Spinach Purple cabbage 125-150g chicken breast (or any cut you like) Salsa (store bought or homemade-see recipe) Tortilla (I used wholemeal)
Method: 1. For the avocado crema, smash the avocado in a bowl with 2 tablespoons Greek yogurt, a generous amount of chopped coriander, salt and pepper to taste and lemon juice. 2. Season chicken generously with sweet paprika, chili flakes (use according to spice tolerance), salt and black pepper. 3. Cook chicken on medium heat until it has a good colour and is cooked through. 4. Cut chicken into pieces. 5. Chop some purple cabbage. 6. Lay down the crema, some salsa, the chicken, spinach leaves and cabbage on the tortilla and assemble the wrap.
Thai Green Curry Ingredients: 90g sliced red onion 1 clove of garlic Ginger (same amount as garlic) 95 g sliced carrots 130g sliced red bell pepper 60g asparagus 1 can coconut milk (1 can) 15 basil leaves Coriander (same amount as basil) 1 -1 ½ tsp Thai green curry paste (according to spice tolerance however it is still mild) Vegetable stock cube 215g salmon (or any protein) Salt and pepper to taste
Method: 1. Slice the onion, red bell pepper and carrots and chop asparagus into 1-inch pieces. 2. Cook onions in oil until translucent on low heat. 3. Grate ginger and garlic into the pan. 4. Add green curry paste and sauté for a few minutes. 5. Add carrots, red bell peppers and asparagus and cook until soft. 6. In the meantime, start cooking the rice and dissolve the vegetable cube in a cup of water. 7. Add the vegetable broth to the pan and cook for a few minutes. 8. Next, add the coconut milk to the pan. 9. Chop the coriander and basil and add salt and pepper to taste. 10. Cut the salmon into large cubes and add into curry mixture. 11. Leave the salmon in the curry until cooked through. 12. Best served with rice.
Salmon Bowl Ingredients: 130g salmon 1/3 cup sushi rice Water Nori 1 ½ tbs soy sauce ½ tbs oyster sauce (optional) 1 tsp honey 1 clove garlic (grated or minced) Ginger (grated or minced) 1 tbs kewpie mayo MSG (optional) Siracha
Method: 1. Measure out your rice and rinse well. 2. To a small pot, add your rice and double the amount of water than rice. 3. Tie a tablecloth around the lid and place it on top of the pot. 4. Leave rice to steam for around 20 minutes on a very low flame. 5. In the meantime, start cooking off your salmon (leftover salmon can be used too). 6. Grease your pan with cooking spray or oil (use very little) and cook the salmon on medium-low heat until it is cooked through the way that you like. 7. In a small bowl add the soy sauce, oyster sauce, ginger, garlic, and honey to make the sauce. 8. Once the salmon is ready, place in a bowl and smash up with a fork. 9. Add the sauce to the salmon and place the rice, kewpie mayo and add much siracha as you like. 10. Mix everything together and serve with nori.
Chinese Chicken Salad Ingredients: 400g chicken breast Half a head of lettuce ¼ head red cabbage ½ bell pepper 2 tbs soy sauce 2 cloves garlic 100g chopped peanuts
For the dressing: 2 tbs Peanut butter 1 tbs soy sauce 2 tsp honey 1 tsp siracha Water (add according to consistency) 1 tbs sesame oil 1 tbs neutral oil (can be olive oil but light not extra virgin)
Method: 1. Add chicken breast to container and add the soy sauce and garlic. Leave to marinate when preparing everything else. 2. Cut the lettuce, red cabbage, and red bell pepper into thin slices. Don’t forget to properly dry the lettuce after washed. 3. Chop the peanuts and add them to the bowl along with the chopped vegetables. 4. When making the dressing, start cooking off the chicken. 5. For the dressing, add all the ingredients to a mason jar or tight container (except the water) and shake it up. 6. If the dressing is too thick, add water slowly to thin it out to a desired consistency. 7. If this is for meal prep, don’t add the dressing to the salad straight away. This will cause the lettuce to get soggy. Just save some dressing and add it to the salad when you’re going to eat it.