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"p": 3.4, "f": 1.5, "c": 4.8, "tags": [ "vegetarian", "dairy", "pork-free" ] }, { "slug": "peanutbutter", "name": "Peanut butter", "unit": "g", "packSize": 340, "packLabel": "340 g jar", "price": 4.5, "store": "pantry", "category": "pantry", "nutrBasis": "per100", "kcal": 590, "p": 24, "f": 50, "c": 20, "tags": [ "vegetarian", "vegan", "nuts", "pork-free" ] }, { "slug": "dates", "name": "Dates", "unit": "g", "packSize": 500, "packLabel": "500 g", "price": 4, "store": "tawfeer", "category": "carb", "nutrBasis": "per100", "kcal": 280, "p": 2, "f": 0.2, "c": 75, "tags": [ "vegetarian", "vegan", "pork-free" ] }, { "slug": "carrot", "name": "Carrots", "unit": "g", "packSize": 1000, "packLabel": "1 kg", "price": 1, "store": "tawfeer", "category": "veg", "nutrBasis": "per100", "kcal": 41, "p": 0.9, "f": 0.2, "c": 9.6, "tags": [ "vegetarian", "vegan", "pork-free" ] }, { "slug": "termos", "name": "Lupini beans (termos), brined", "unit": "g", "packSize": 500, "packLabel": "500 g pack", "price": 3, "store": "tawfeer", "category": "protein", "nutrBasis": "per100", "kcal": 119, "p": 15.5, "f": 3, "c": 10, "tags": [ "vegetarian", "vegan", "pork-free" ] }, { "slug": "coffee", "name": "Instant coffee", "unit": "g", "packSize": 100, "packLabel": "100 g jar", "price": 6, "store": "pantry", "category": "pantry", "nutrBasis": "per100", "kcal": 110, "p": 11, "f": 0.4, "c": 11, "tags": [ "vegetarian", "vegan", "pork-free" ] } ], "recipes": [ { "slug": "freekeh-chicken", "name": "Grilled chicken & freekeh pilaf", "slot": "lunch", "cuisine": "lebanese", "format": "meal", "prepNote": "batch of 3", "yield": 3, "ingredients": [ { "slug": "chicken", "qty": 200 }, { "slug": "freekeh", "qty": 70 }, { "slug": "onion", "qty": 0.3 }, { "slug": "oliveoil", "qty": 5 }, { "slug": "almonds", "qty": 10 }, { "slug": "gyog", "qty": 100 }, { "slug": "cucumber", "qty": 80 }, { "slug": "tomato", "qty": 80 }, { "slug": "lemon", "qty": 0.3 }, { "slug": "mint", "qty": 0.1 }, { "slug": "garlic", "qty": 0.1 }, { "slug": "spices", "qty": 0.03 } ], "steps": [ "Grill 600 g chicken from the Sunday taouk batch, or plain: salt, pepper, seven spice, lemon, 4 min a side on a hot grill pan. Rest, then slice.", "Freekeh for 3: rinse 210 g well. Soften 1 chopped onion in 1 tbsp olive oil, add the freekeh, 1 tsp seven spice, ½ tsp cumin, salt, 550 ml water. Cover, simmer 25 min, rest 5 min.", "Toast 30 g almonds dry in a pan — they replace the pine nuts and the butter.", "Per box: 160 g chicken, a third of the freekeh, 10 g almonds, 100 g Greek yogurt on the side, cucumber and tomato with lemon and mint.", "Freekeh reheats better than rice — it doesn't dry out." ], "tags": [ "chicken", "gluten", "dairy", "nuts", "pork-free", "batch" ] }, { "slug": "kafta-sanieh-light", "name": "Kafta bil sanieh, light", "slot": "lunch", "cuisine": "lebanese", "format": "meal", "prepNote": "batch of 4", "yield": 4, "ingredients": [ { "slug": "beef", "qty": 180 }, { "slug": "potato", "qty": 200 }, { "slug": "tomato", "qty": 150 }, { "slug": "onion", "qty": 0.25 }, { "slug": "parsley", "qty": 0.25 }, { "slug": "garlic", "qty": 0.1 }, { "slug": "tomatopaste", "qty": 10 }, { "slug": "oliveoil", "qty": 5 }, { "slug": "rice", "qty": 50 }, { "slug": "gyog", "qty": 100 }, { "slug": "spices", "qty": 0.03 } ], "steps": [ "Kafta for 4: 720 g hebra mince, 1 grated onion, a cup of chopped parsley, 1 tsp seven spice, ½ tsp cinnamon, salt, pepper. Press flat into a 30 cm tray.", "Oven 220°C, 12 min. Pour off any liquid.", "Layer 800 g sliced potato and 600 g sliced tomato over the kafta. Sauce: 3 tbsp tomato paste, 3 crushed garlic cloves, 400 ml water, salt, pepper. Pour over, cover with foil, 40 min at 200°C, then 10 min uncovered.", "The classic fries the potato slices first — skip it. Brush them with 4 tsp olive oil in total and they brown under the foil.", "Per plate: a quarter of the tray, 150 g cooked rice, 100 g Greek yogurt." ], "tags": [ "beef", "dairy", "pork-free", "batch" ] }, { "slug": "mujaddara-chicken", "name": "Mujaddara hamra & grilled chicken", "slot": "lunch", "cuisine": "lebanese", "format": "meal", "prepNote": "batch of 3", "yield": 3, "ingredients": [ { "slug": "lentils", "qty": 60 }, { "slug": "bulgur", "qty": 40 }, { "slug": "onion", "qty": 0.7 }, { "slug": "oliveoil", "qty": 7 }, { "slug": "chicken", "qty": 165 }, { "slug": "gyog", "qty": 100 }, { "slug": "cucumber", "qty": 100 }, { "slug": "tomato", "qty": 100 }, { "slug": "lettuce", "qty": 0.2 }, { "slug": "lemon", "qty": 0.3 }, { "slug": "mint", "qty": 0.1 }, { "slug": "spices", "qty": 0.02 } ], "steps": [ "Southern-style mujaddara: red lentils and bulgur, not rice. For 3: 180 g red lentils in 900 ml water, simmer 20 min until they collapse.", "Meanwhile brown 2 sliced onions in 1½ tbsp olive oil, slow, 15 min, until deep brown — that's the colour and the flavour. No more oil than that.", "Stir the onions and 120 g bulgur into the lentils with 1 tsp cumin and salt. Cover, 15 min on low until thick. Spread in a tray to set.", "Per plate: a third of the mujaddara, 130 g grilled chicken from the Sunday batch, 100 g Greek yogurt, cucumber-tomato-lettuce salad with lemon and mint.", "Good cold — it doesn't need reheating." ], "tags": [ "chicken", "gluten", "dairy", "pork-free", "batch" ] }, { "slug": "chicken-fatteh-light", "name": "Chicken fatteh, light", "slot": "lunch", "cuisine": "lebanese", "format": "meal", "prepNote": "15 min", "yield": 1, "ingredients": [ { "slug": "chicken", "qty": 180 }, { "slug": "chickpeas", "qty": 0.5 }, { "slug": "gyog", "qty": 130 }, { "slug": "tahini", "qty": 8 }, { "slug": "garlic", "qty": 0.2 }, { "slug": "pita", "qty": 1 }, { "slug": "almonds", "qty": 10 }, { "slug": "lemon", "qty": 0.3 }, { "slug": "spices", "qty": 0.03 } ], "steps": [ "Toast 1 pita in the oven at 200°C until crisp, 6 min — no frying. Break into pieces.", "Warm 120 g rinsed chickpeas in a little water with ½ tsp cumin, 3 min. Drain.", "Sauce: 130 g Greek yogurt, 1½ tsp tahini, 2 crushed garlic cloves, juice of a third of a lemon, salt.", "Layer in a bowl: pita, chickpeas, 140 g shredded chicken from the Sunday batch, the yogurt sauce, 10 g toasted almonds, paprika.", "Assemble just before eating — the bread goes soft in a box. The classic pours ghee over the top; skip it." ], "tags": [ "chicken", "dairy", "gluten", "nuts", "pork-free", "quick" ] }, { "slug": "loubieh-zeit-chicken", "name": "Loubieh bi zeit & grilled chicken", "slot": "lunch", "cuisine": "lebanese", "format": "meal", "prepNote": "batch of 3", "yield": 3, "ingredients": [ { "slug": "greenbeans", "qty": 200 }, { "slug": "tomato", "qty": 150 }, { "slug": "onion", "qty": 0.35 }, { "slug": "garlic", "qty": 0.15 }, { "slug": "oliveoil", "qty": 7 }, { "slug": "chicken", "qty": 200 }, { "slug": "pita", "qty": 2 }, { "slug": "lemon", "qty": 0.3 }, { "slug": "spices", "qty": 0.02 } ], "steps": [ "For 3: soften 1 large sliced onion and 4 crushed garlic cloves in 1½ tbsp olive oil. Add 600 g green beans, trimmed and halved. Stir 5 min.", "Add 450 g chopped tomato, 1 tsp seven spice, salt, 100 ml water. Cover, simmer 30 min until the beans are soft, not crunchy — that's how it's meant to be.", "The classic uses half a cup of oil. This is a third of that and tastes the same once it cools.", "Per box: a third of the loubieh, 160 g grilled chicken from the Sunday batch, 2 pitas, a squeeze of lemon. Eat warm or at room temperature." ], "tags": [ "chicken", "gluten", "pork-free", "batch" ] }, { "slug": "sayadieh-light", "name": "Sayadieh, light", "slot": "dinner", "cuisine": "lebanese", "format": "meal", "prepNote": "30 min, makes 2", "yield": 2, "ingredients": [ { "slug": "fish", "qty": 250 }, { "slug": "rice", "qty": 60 }, { "slug": "onion", "qty": 0.75 }, { "slug": "oliveoil", "qty": 7 }, { "slug": "tahini", "qty": 10 }, { "slug": "lemon", "qty": 0.5 }, { "slug": "garlic", "qty": 0.1 }, { "slug": "almonds", "qty": 10 }, { "slug": "spices", "qty": 0.03 } ], "steps": [ "Brown 1½ sliced onions slowly in 1 tbsp olive oil until dark, 15 min. Half go into the rice, half on top.", "Rice: 120 g rinsed rice, half the onions, 1 tsp cumin, ½ tsp turmeric, ½ tsp seven spice, salt, 300 ml water. Cover, simmer 15 min, rest 5 min.", "Fish: 500 g fillet with salt, cumin and lemon. Grill pan 3 min a side, or oven 200°C for 12 min — not fried.", "Tarator: 20 g tahini whisked with the juice of a lemon, 2 crushed garlic cloves, salt and enough water to pour.", "Per plate: half the rice, 250 g fish, the rest of the onions, 10 g toasted almonds, tarator on the side. Makes 2 — buy the fish on the day, it doesn't keep." ], "tags": [ "fish", "nuts", "pork-free" ] }, { "slug": "mloukhieh-chicken", "name": "Mloukhieh with chicken", "slot": "dinner", "cuisine": "lebanese", "format": "meal", "prepNote": "batch of 4", "yield": 4, "ingredients": [ { "slug": "mloukhieh", "qty": 100 }, { "slug": "chicken", "qty": 200 }, { "slug": "rice", "qty": 60 }, { "slug": "garlic", "qty": 0.2 }, { "slug": "coriander", "qty": 0.25 }, { "slug": "onion", "qty": 0.5 }, { "slug": "lemon", "qty": 0.25 }, { "slug": "oliveoil", "qty": 4 }, { "slug": "pita", "qty": 1 }, { "slug": "spices", "qty": 0.02 } ], "steps": [ "Poach 800 g chicken breast in 1.5 L water with 1 onion, a bay leaf, 1 tsp seven spice, salt — 15 min. Lift out, shred. Keep the stock.", "Taqliya: 8 crushed garlic cloves and a bunch of chopped coriander in 1 tbsp olive oil, 2 min until fragrant.", "Add 400 g frozen minced mloukhieh to the stock with the taqliya and the juice of a lemon. Simmer 20 min, no lid. Don't boil hard or it separates.", "Topping: 1 chopped onion in 3 tbsp white vinegar.", "Per bowl: 150 g cooked rice, a quarter of the mloukhieh, 160 g chicken, a spoon of vinegar onion, 1 toasted pita broken over the top. Freezes well without the rice." ], "tags": [ "chicken", "gluten", "pork-free", "batch" ] }, { "slug": "bamieh-beef", "name": "Bamieh with lean beef", "slot": "dinner", "cuisine": "lebanese", "format": "meal", "prepNote": "batch of 3", "yield": 3, "ingredients": [ { "slug": "okra", "qty": 150 }, { "slug": "beef", "qty": 200 }, { "slug": "rice", "qty": 60 }, { "slug": "tomato", "qty": 150 }, { "slug": "tomatopaste", "qty": 10 }, { "slug": "onion", "qty": 0.33 }, { "slug": "garlic", "qty": 0.15 }, { "slug": "coriander", "qty": 0.33 }, { "slug": "lemon", "qty": 0.33 }, { "slug": "oliveoil", "qty": 5 }, { "slug": "spices", "qty": 0.03 } ], "steps": [ "Brown 600 g hebra mince with 1 chopped onion and 1 tsp seven spice, no oil — or ask the butcher for hebra in cubes, same cut. Pour off any liquid.", "Add 450 g frozen baby okra straight from the freezer, 450 g chopped tomato, 2 tbsp tomato paste, 300 ml water, salt. Cover, simmer 25 min.", "Taqliya at the end: 5 crushed garlic cloves and a bunch of chopped coriander in 1 tbsp olive oil, 2 min. Stir in with the juice of a lemon, 5 more minutes.", "The classic fries the okra first — skip it, frozen baby okra holds its shape anyway.", "Per plate: a third of the stew over 150 g cooked rice." ], "tags": [ "beef", "pork-free", "batch" ] }, { "slug": "kibbeh-sanieh-lean", "name": "Kibbeh bil sanieh, lean", "slot": "dinner", "cuisine": "lebanese", "format": "meal", "prepNote": "batch of 4", "yield": 4, "ingredients": [ { "slug": "beef", "qty": 180 }, { "slug": "finebulgur", "qty": 50 }, { "slug": "onion", "qty": 0.5 }, { "slug": "almonds", "qty": 10 }, { "slug": "oliveoil", "qty": 5 }, { "slug": "gyog", "qty": 150 }, { "slug": "cucumber", "qty": 100 }, { "slug": "tomato", "qty": 100 }, { "slug": "mint", "qty": 0.1 }, { "slug": "garlic", "qty": 0.1 }, { "slug": "spices", "qty": 0.04 } ], "steps": [ "Soak 200 g fine bulgur in cold water 10 min, squeeze dry. Blend with 1 onion, 1 tsp seven spice, ½ tsp cinnamon, salt, pepper to a paste.", "Knead the paste with 500 g hebra mince and a splash of iced water until smooth — that's the shell. At the butcher: اطحنلي هالهبرة ناعم.", "Hashweh: brown 220 g hebra mince with 1 chopped onion, ½ tsp seven spice and 40 g chopped almonds, no oil.", "Lightly oil a 28 cm tray. Press in half the shell with wet hands, spread the hashweh, cover with the rest. Score diamonds, brush with 4 tsp olive oil — the classic pours half a cup.", "Oven 200°C, 30 min until the top is brown. Per plate: a quarter of the tray, 150 g Greek yogurt with cucumber, garlic and dried mint, sliced tomato." ], "tags": [ "beef", "gluten", "dairy", "nuts", "pork-free", "batch" ] }, { "slug": "riz-bi-djej", "name": "Riz bi djej", "slot": "dinner", "cuisine": "lebanese", "format": "meal", "prepNote": "batch of 4", "yield": 4, "ingredients": [ { "slug": "chicken", "qty": 180 }, { "slug": "beef", "qty": 60 }, { "slug": "rice", "qty": 60 }, { "slug": "almonds", "qty": 10 }, { "slug": "onion", "qty": 0.5 }, { "slug": "oliveoil", "qty": 5 }, { "slug": "gyog", "qty": 100 }, { "slug": "cucumber", "qty": 100 }, { "slug": "mint", "qty": 0.1 }, { "slug": "garlic", "qty": 0.1 }, { "slug": "spices", "qty": 0.04 } ], "steps": [ "Poach 720 g chicken breast in 1.2 L water with 1 onion, a bay leaf, 1 tsp seven spice, salt — 15 min. Lift out, shred. Keep the stock.", "Brown 240 g hebra mince with 1 chopped onion, 1 tsp seven spice, ½ tsp cinnamon, no oil.", "Add 240 g rinsed rice, stir 1 min, then 500 ml of the stock. Cover, simmer 15 min, rest 5 min.", "Toast 40 g almonds in 4 tsp olive oil — the only oil in the dish. The classic uses ghee and pine nuts.", "Per plate: a quarter of the rice, 140 g shredded chicken on top, 10 g almonds, 100 g Greek yogurt with cucumber, garlic and mint." ], "tags": [ "chicken", "beef", "dairy", "nuts", "pork-free", "batch" ] }, { "slug": "chicken-teriyaki-bowl", "name": "Chicken teriyaki rice bowl", "slot": "lunch", "cuisine": "international", "format": "meal", "prepNote": "batch of 3", "yield": 3, "ingredients": [ { "slug": "chicken", "qty": 200 }, { "slug": "rice", "qty": 70 }, { "slug": "broccoli", "qty": 0.35 }, { "slug": "soysauce", "qty": 20 }, { "slug": "honey", "qty": 8 }, { "slug": "garlic", "qty": 0.1 }, { "slug": "ginger", "qty": 5 }, { "slug": "oliveoil", "qty": 2 } ], "steps": [ "Sauce for 3: 60 ml soy sauce, 25 g honey, 3 crushed garlic cloves, 15 g grated ginger, 60 ml water.", "Cube 600 g chicken. Non-stick pan on high with 1 tsp oil, brown 5 min in two batches — crowding steams it.", "Pour in the sauce, simmer 5 min until it coats the chicken like a glaze. No cornstarch needed.", "Steam or boil broccoli florets 3 min — still bright green.", "Per bowl: 170 g cooked chicken, 200 g cooked rice, a third of the broccoli, a spoon of the glaze. Keeps 4 days in the fridge." ], "tags": [ "chicken", "gluten", "batch", "pork-free" ] }, { "slug": "chicken-burrito-bowl", "name": "Chicken burrito bowl", "slot": "lunch", "cuisine": "international", "format": "meal", "prepNote": "batch of 3", "yield": 3, "ingredients": [ { "slug": "chicken", "qty": 180 }, { "slug": "rice", "qty": 60 }, { "slug": "kidneybeans", "qty": 0.33 }, { "slug": "corn", "qty": 0.33 }, { "slug": "tomato", "qty": 80 }, { "slug": "onion", "qty": 0.2 }, { "slug": "coriander", "qty": 0.2 }, { "slug": "lettuce", "qty": 0.2 }, { "slug": "lemon", "qty": 0.5 }, { "slug": "gyog", "qty": 60 }, { "slug": "garlic", "qty": 0.1 }, { "slug": "oliveoil", "qty": 2 }, { "slug": "spices", "qty": 0.03 } ], "steps": [ "Rub 550 g chicken with 2 tsp cumin, 2 tsp paprika, 1 tsp chili, 3 crushed garlic cloves, juice of half a lemon, 1 tsp olive oil, salt. 30 min if you have it.", "Grill pan on high, 4 min a side. Rest 3 min, slice.", "Rinse one tin of kidney beans and one tin of corn. Warm the beans with a pinch of cumin.", "Salsa: chopped tomato, red onion, coriander, lemon juice, salt.", "Per bowl: 150 g chicken, 180 g cooked rice, 80 g beans, 80 g corn, salsa, shredded lettuce, 60 g Greek yogurt in place of sour cream. Box the yogurt and salsa separately." ], "tags": [ "chicken", "dairy", "batch", "pork-free" ] }, { "slug": "tuna-pasta-salad", "name": "Tuna pasta salad", "slot": "lunch", "cuisine": "international", "format": "meal", "prepNote": "batch of 2", "yield": 2, "ingredients": [ { "slug": "tuna", "qty": 1.25 }, { "slug": "pasta", "qty": 70 }, { "slug": "gyog", "qty": 60 }, { "slug": "corn", "qty": 0.2 }, { "slug": "cucumber", "qty": 80 }, { "slug": "tomato", "qty": 80 }, { "slug": "onion", "qty": 0.2 }, { "slug": "pickles", "qty": 0.1 }, { "slug": "parsley", "qty": 0.2 }, { "slug": "lemon", "qty": 0.5 }, { "slug": "oliveoil", "qty": 5 }, { "slug": "spices", "qty": 0.01 } ], "steps": [ "Boil 140 g pasta in salted water until just done. Rinse under cold water, drain well.", "Dressing for 2: 120 g Greek yogurt, juice of one lemon, 2 tsp olive oil, salt, pepper, pinch of chili.", "Fold in 300 g drained tuna, 100 g corn, chopped cucumber, tomato, red onion, 3 chopped pickles, parsley.", "Box two portions. Better the next day — the pasta drinks the dressing. Holds 3 days." ], "tags": [ "fish", "gluten", "dairy", "quick", "batch", "pork-free" ] }, { "slug": "greek-chicken-bowl", "name": "Greek chicken bowl", "slot": "lunch", "cuisine": "international", "format": "meal", "prepNote": "batch of 3", "yield": 3, "ingredients": [ { "slug": "chicken", "qty": 200 }, { "slug": "potato", "qty": 250 }, { "slug": "feta", "qty": 30 }, { "slug": "olives", "qty": 0.1 }, { "slug": "cucumber", "qty": 130 }, { "slug": "tomato", "qty": 100 }, { "slug": "onion", "qty": 0.2 }, { "slug": "gyog", "qty": 80 }, { "slug": "garlic", "qty": 0.15 }, { "slug": "mint", "qty": 0.1 }, { "slug": "lemon", "qty": 0.5 }, { "slug": "oliveoil", "qty": 5 }, { "slug": "oregano", "qty": 1.5 } ], "steps": [ "Marinade for 600 g chicken: juice of a lemon, 2 tsp dried oregano, 3 crushed garlic cloves, 1 tsp olive oil, salt, pepper. Cube, coat, 1 h to overnight.", "Lemon potatoes: 750 g potatoes in wedges, 2 tsp olive oil, 1 tsp oregano, salt, juice of half a lemon. Oven 220°C, 30 min.", "Grill pan on high, chicken 4 min a side. Rest, cube.", "Tzatziki: 240 g Greek yogurt, 100 g grated cucumber squeezed dry, 1 crushed garlic clove, chopped mint, lemon, salt.", "Per bowl: 170 g chicken, 250 g potatoes, cucumber-tomato-red-onion salad, 30 g crumbled feta, 8 olives, 80 g tzatziki." ], "tags": [ "chicken", "dairy", "batch", "pork-free" ] }, { "slug": "beef-chili-rice", "name": "Beef chili with rice", "slot": "lunch", "cuisine": "international", "format": "meal", "prepNote": "batch of 4", "yield": 4, "ingredients": [ { "slug": "beef", "qty": 180 }, { "slug": "rice", "qty": 60 }, { "slug": "kidneybeans", "qty": 0.5 }, { "slug": "tinnedtomato", "qty": 0.5 }, { "slug": "tomatopaste", "qty": 10 }, { "slug": "onion", "qty": 0.25 }, { "slug": "garlic", "qty": 0.1 }, { "slug": "bellpepper", "qty": 75 }, { "slug": "gyog", "qty": 50 }, { "slug": "coriander", "qty": 0.1 }, { "slug": "oliveoil", "qty": 4 }, { "slug": "spices", "qty": 0.04 } ], "steps": [ "Pot on medium, 1 tbsp olive oil: soften 1 chopped onion, 2 diced bell peppers, 4 crushed garlic cloves, 5 min.", "Add 720 g hebra mince, break it up, brown until no pink. Pour off any fat.", "Add 2 tbsp cumin, 2 tbsp paprika, 1–2 tsp chili, 40 g tomato paste, 2 tins chopped tomatoes, 2 rinsed tins kidney beans, 200 ml water, salt.", "Simmer uncovered 30 min, stirring now and then. Thick, not soupy.", "Per bowl: a quarter of the chili over 180 g cooked rice, 50 g Greek yogurt, coriander. Box two, freeze two." ], "tags": [ "beef", "dairy", "batch", "pork-free" ] }, { "slug": "salmon-potato-greens", "name": "Salmon, potatoes & greens", "slot": "dinner", "cuisine": "international", "format": "meal", "prepNote": "25 min", "yield": 1, "ingredients": [ { "slug": "salmon", "qty": 170 }, { "slug": "potato", "qty": 200 }, { "slug": "broccoli", "qty": 0.4 }, { "slug": "gyog", "qty": 50 }, { "slug": "lemon", "qty": 0.5 }, { "slug": "garlic", "qty": 0.1 }, { "slug": "parsley", "qty": 0.1 }, { "slug": "spices", "qty": 0.02 } ], "steps": [ "Oven 200°C. Salmon skin-side down on foil, salt, pepper, paprika, squeeze of lemon. 12–14 min — just opaque in the middle.", "Boil 200 g potatoes in their skin, 15 min. Halve, salt, pepper. No butter, no oil — the salmon carries the fat.", "Broccoli florets into the same pot for the last 3 min.", "Sauce: 50 g Greek yogurt, lemon, 1 crushed garlic clove, chopped parsley.", "Plate it all. Salmon doesn't reheat well — cook it the day you eat it. Frozen portions work fine." ], "tags": [ "fish", "dairy", "pork-free" ] }, { "slug": "chicken-pasta-tomato", "name": "Chicken pasta, tomato sauce", "slot": "dinner", "cuisine": "international", "format": "meal", "prepNote": "batch of 3", "yield": 3, "ingredients": [ { "slug": "chicken", "qty": 180 }, { "slug": "pasta", "qty": 75 }, { "slug": "tinnedtomato", "qty": 0.5 }, { "slug": "tomatopaste", "qty": 10 }, { "slug": "onion", "qty": 0.3 }, { "slug": "garlic", "qty": 0.2 }, { "slug": "oregano", "qty": 1 }, { "slug": "oliveoil", "qty": 5 }, { "slug": "feta", "qty": 20 }, { "slug": "parsley", "qty": 0.1 }, { "slug": "spices", "qty": 0.01 } ], "steps": [ "Sauce for 3: 1 tbsp olive oil, 1 chopped onion, 5 crushed garlic cloves, 5 min. Add 30 g tomato paste, 1½ tins chopped tomatoes, 1 tbsp oregano, pinch of chili, salt. Simmer 15 min.", "Cube 550 g chicken, salt, pepper. Sear in a hot non-stick pan 5 min, stir into the sauce, simmer 5 more.", "Boil 225 g pasta 1 min short of the packet time. Drain, keep a cup of the water.", "Toss the pasta with the sauce, loosen with pasta water. Per box: a third of the pot, 20 g crumbled feta, parsley.", "Reheat with a splash of water. Keeps 4 days." ], "tags": [ "chicken", "gluten", "dairy", "batch", "pork-free" ] }, { "slug": "chicken-meatballs-couscous", "name": "Chicken meatballs & couscous", "slot": "dinner", "cuisine": "international", "format": "meal", "prepNote": "batch of 4", "yield": 4, "ingredients": [ { "slug": "chicken", "qty": 200 }, { "slug": "oats", "qty": 10 }, { "slug": "eggs", "qty": 0.25 }, { "slug": "onion", "qty": 0.25 }, { "slug": "garlic", "qty": 0.1 }, { "slug": "parsley", "qty": 0.25 }, { "slug": "couscous", "qty": 70 }, { "slug": "tinnedtomato", "qty": 0.5 }, { "slug": "bellpepper", "qty": 75 }, { "slug": "gyog", "qty": 50 }, { "slug": "oliveoil", "qty": 4 }, { "slug": "lemon", "qty": 0.25 }, { "slug": "spices", "qty": 0.03 } ], "steps": [ "At the butcher: ask them to mince 800 g breast — اطحنلي صدر الدجاج. Or pulse cubed breast in a food processor. Ground turkey is rare here; this is the same macro.", "Mix the mince with 40 g oats, 1 egg, 1 grated onion, 4 crushed garlic cloves, a cup of chopped parsley, 2 tsp cumin, 2 tsp paprika, salt, pepper. Roll 24 balls with wet hands.", "Oven 220°C on baking paper, 15 min. Meanwhile simmer 2 tins chopped tomatoes with 2 diced bell peppers, salt, chili, 15 min. Drop the meatballs in for the last 5.", "Couscous: 280 g in a bowl, 1 tbsp olive oil, salt, 350 ml boiling water. Cover 5 min, fork through.", "Per box: 6 meatballs with sauce, a quarter of the couscous, 50 g Greek yogurt, squeeze of lemon. Freezes well." ], "tags": [ "chicken", "eggs", "gluten", "dairy", "batch", "pork-free" ] }, { "slug": "beef-stirfry-rice", "name": "Beef stir-fry with rice", "slot": "dinner", "cuisine": "international", "format": "meal", "prepNote": "batch of 3", "yield": 3, "ingredients": [ { "slug": "beef", "qty": 180 }, { "slug": "rice", "qty": 65 }, { "slug": "bellpepper", "qty": 100 }, { "slug": "broccoli", "qty": 0.3 }, { "slug": "onion", "qty": 0.3 }, { "slug": "garlic", "qty": 0.2 }, { "slug": "ginger", "qty": 5 }, { "slug": "soysauce", "qty": 20 }, { "slug": "honey", "qty": 5 }, { "slug": "oliveoil", "qty": 2 }, { "slug": "spices", "qty": 0.01 } ], "steps": [ "Sauce for 3: 60 ml soy sauce, 15 g honey, 5 crushed garlic cloves, 15 g grated ginger, chili flakes, 3 tbsp water.", "Wide pan smoking hot, 1 tsp oil. Brown 540 g hebra mince hard, breaking it up, until the edges crisp — 6 min. Or ask the butcher for thin hebra strips.", "Push the meat aside. Add sliced onion, 2 sliced bell peppers, broccoli florets. 3 min, still crunchy.", "Pour the sauce in, toss 1 min until it clings.", "Per box: a third of the pan over 200 g cooked rice. Keeps 4 days." ], "tags": [ "beef", "gluten", "batch", "pork-free" ] }, { "slug": "garlic-shrimp-rice", "name": "Garlic shrimp with rice", "slot": "dinner", "cuisine": "international", "format": "meal", "prepNote": "15 min", "yield": 1, "ingredients": [ { "slug": "shrimp", "qty": 220 }, { "slug": "rice", "qty": 65 }, { "slug": "garlic", "qty": 0.3 }, { "slug": "lemon", "qty": 0.5 }, { "slug": "oliveoil", "qty": 7 }, { "slug": "tomato", "qty": 100 }, { "slug": "cucumber", "qty": 100 }, { "slug": "onion", "qty": 0.1 }, { "slug": "parsley", "qty": 0.2 }, { "slug": "spices", "qty": 0.02 } ], "steps": [ "Thaw 220 g shrimp in cold water 10 min, pat completely dry — wet shrimp boils instead of searing.", "Pan on high, 1½ tsp olive oil. Shrimp in one layer with 3 crushed garlic cloves, 1 tsp paprika, chili flakes, salt. 90 seconds a side — pink and curled, not rubbery.", "Off the heat: juice of half a lemon, chopped parsley.", "Plate over 200 g cooked rice with a tomato-cucumber-onion salad dressed with lemon only.", "Cook shrimp the day you eat it. The rice can come from the Sunday batch." ], "tags": [ "seafood", "quick", "pork-free" ] }, { "slug": "shawarma-saj-wrap", "name": "Chicken shawarma saj wrap", "slot": "lunch", "cuisine": "lebanese", "format": "sandwich", "prepNote": "batch of 3", "yield": 3, "ingredients": [ { "slug": "chicken", "qty": 200 }, { "slug": "saj", "qty": 1 }, { "slug": "potato", "qty": 100 }, { "slug": "gyog", "qty": 75 }, { "slug": "tahini", "qty": 5 }, { "slug": "garlic", "qty": 0.2 }, { "slug": "lemon", "qty": 0.5 }, { "slug": "pickles", "qty": 0.1 }, { "slug": "tomato", "qty": 60 }, { "slug": "oliveoil", "qty": 5 }, { "slug": "spices", "qty": 0.03 } ], "steps": [ "Marinade for 600 g chicken: 3 tbsp lemon juice, 3 tbsp yogurt, 2 tbsp white vinegar, 4 crushed garlic cloves, 1 tsp cinnamon, 1 tsp allspice, ½ tsp cardamom, ½ tsp nutmeg, salt. Slice the breast into thin strips first, then coat. Fridge 4–24 h.", "Grill pan on high, 3 min a side, no added oil. Slice thinner once cooked.", "Cut 300 g potato into thin batons, toss with 1 tbsp olive oil and salt. Oven 220°C, 25 min.", "Sauce for 3: 180 g Greek yogurt, 1 tbsp tahini, 2 crushed garlic cloves, lemon, salt.", "Per wrap: one saj sheet, 155 g chicken, 100 g potato batons, sauce, pickles, sliced tomato. Roll tight, press 2 min on the dry pan.", "Box the chicken and potatoes separately; roll fresh each day so the bread doesn't go soggy." ], "tags": [ "chicken", "dairy", "gluten", "batch", "pork-free" ] }, { "slug": "taouk-pita-wrap", "name": "Taouk wrap with light toum", "slot": "dinner", "cuisine": "lebanese", "format": "sandwich", "prepNote": "batch of 3", "yield": 3, "ingredients": [ { "slug": "chicken", "qty": 200 }, { "slug": "pita", "qty": 2 }, { "slug": "gyog", "qty": 65 }, { "slug": "garlic", "qty": 0.3 }, { "slug": "lemon", "qty": 0.5 }, { "slug": "tomatopaste", "qty": 5 }, { "slug": "oliveoil", "qty": 3 }, { "slug": "lettuce", "qty": 0.2 }, { "slug": "pickles", "qty": 0.1 }, { "slug": "tomato", "qty": 50 }, { "slug": "spices", "qty": 0.03 } ], "steps": [ "Marinade for 600 g chicken: 3 tbsp lemon juice, 3 tbsp yogurt, 1 tbsp tomato paste, 3 crushed garlic cloves, 1 tsp paprika, 1 tsp seven spice, ½ tsp cumin, 2 tsp olive oil, salt, pepper. Cut into strips, coat, fridge 4–24 h.", "Grill pan on high, 3 min a side. Rest 3 min.", "Light toum for 3: 150 g Greek yogurt, 4 crushed garlic cloves, juice of half a lemon, pinch of salt. No oil — real toum is a cup of oil per head of garlic.", "Per wrap: two small pitas opened and overlapped, 155 g chicken, toum, pickles, shredded lettuce, sliced tomato. Roll, press on the hot pan 1 min each side.", "Chicken and toum keep 4 days boxed; assemble the day you eat it." ], "tags": [ "chicken", "dairy", "gluten", "batch", "pork-free" ] }, { "slug": "kafta-saj-wrap", "name": "Kafta saj wrap with sumac onions", "slot": "lunch", "cuisine": "lebanese", "format": "sandwich", "prepNote": "batch of 3", "yield": 3, "ingredients": [ { "slug": "beef", "qty": 180 }, { "slug": "saj", "qty": 1 }, { "slug": "gyog", "qty": 60 }, { "slug": "tahini", "qty": 5 }, { "slug": "onion", "qty": 0.5 }, { "slug": "parsley", "qty": 0.3 }, { "slug": "mint", "qty": 0.1 }, { "slug": "tomato", "qty": 60 }, { "slug": "lemon", "qty": 0.3 }, { "slug": "garlic", "qty": 0.1 }, { "slug": "spices", "qty": 0.03 } ], "steps": [ "Mix 540 g hebra with half a grated onion, a small bunch of chopped parsley, 1 tsp seven spice, ½ tsp cinnamon, ½ tsp cumin, salt, pepper. Shape into 6 long thin fingers.", "Grill pan or oven at 220°C, 10 min, turn once. Fat is what keeps standard kafta juicy — hebra dries fast, so don't overcook.", "Sumac onions: slice 1 onion thin, toss with 1 tbsp sumac, chopped parsley, a squeeze of lemon. Sauce for 3: 180 g Greek yogurt, 1 tbsp tahini, 1 crushed garlic clove, chopped mint.", "Per wrap: one saj sheet, 2 kafta fingers, sumac onions, sauce, sliced tomato. Roll tight and press 2 min on the pan." ], "tags": [ "beef", "dairy", "gluten", "batch", "pork-free" ] }, { "slug": "tuna-pita-sandwich", "name": "Tuna pita with lemon-sumac salad", "slot": "dinner", "cuisine": "lebanese", "format": "sandwich", "prepNote": "5 min, no cooking", "yield": 1, "ingredients": [ { "slug": "tuna", "qty": 1.5 }, { "slug": "pita", "qty": 2 }, { "slug": "gyog", "qty": 40 }, { "slug": "lemon", "qty": 0.5 }, { "slug": "tomato", "qty": 60 }, { "slug": "cucumber", "qty": 50 }, { "slug": "lettuce", "qty": 0.2 }, { "slug": "onion", "qty": 0.2 }, { "slug": "parsley", "qty": 0.2 }, { "slug": "pickles", "qty": 0.1 }, { "slug": "oliveoil", "qty": 5 }, { "slug": "spices", "qty": 0.02 } ], "steps": [ "Drain 1½ tins of tuna well — press it under the tin lid so the pita doesn't go soggy.", "Mix with 40 g Greek yogurt, juice of half a lemon, chopped parsley, finely chopped onion, 1 tsp olive oil, 1 tsp sumac, chili, pepper. No mayonnaise.", "Open two small pitas into pockets. Line with lettuce, fill with the tuna, add sliced tomato, cucumber and pickles.", "Eat it right away; the tuna mix alone keeps 2 days in the fridge." ], "tags": [ "fish", "dairy", "gluten", "quick", "no-cook", "pork-free" ] }, { "slug": "labneh-egg-saj", "name": "Labneh & egg saj wrap", "slot": "lunch", "cuisine": "lebanese", "format": "sandwich", "prepNote": "10 min", "yield": 1, "ingredients": [ { "slug": "eggs", "qty": 6 }, { "slug": "labneh", "qty": 100 }, { "slug": "saj", "qty": 1 }, { "slug": "cucumber", "qty": 60 }, { "slug": "tomato", "qty": 60 }, { "slug": "mint", "qty": 0.1 }, { "slug": "spices", "qty": 0.02 } ], "steps": [ "Whisk 3 whole eggs with 3 whites, salt, pepper. Scramble on medium-low in a dry non-stick pan — pull it off while still glossy.", "Spread 100 g labneh over the whole saj sheet. Sprinkle za'atar and a little sumac.", "Lay the eggs down the middle with sliced cucumber, tomato and mint leaves.", "Roll tight, press seam-down on the hot pan 1 min a side, cut in half.", "Use whites from the Sunday jar if you have it — it turns this into a 5-minute lunch." ], "tags": [ "vegetarian", "eggs", "dairy", "gluten", "quick", "pork-free" ] }, { "slug": "grilled-chicken-sandwich", "name": "Grilled chicken sandwich with oven wedges", "slot": "dinner", "cuisine": "international", "format": "sandwich", "prepNote": "batch of 3", "yield": 3, "ingredients": [ { "slug": "chicken", "qty": 200 }, { "slug": "bun", "qty": 1 }, { "slug": "lightcheese", "qty": 1 }, { "slug": "potato", "qty": 150 }, { "slug": "gyog", "qty": 30 }, { "slug": "mustard", "qty": 0.02 }, { "slug": "lettuce", "qty": 0.2 }, { "slug": "tomato", "qty": 50 }, { "slug": "pickles", "qty": 0.1 }, { "slug": "lemon", "qty": 0.3 }, { "slug": "garlic", "qty": 0.1 }, { "slug": "oliveoil", "qty": 5 }, { "slug": "spices", "qty": 0.03 } ], "steps": [ "Butterfly 600 g chicken into 3 flat fillets. Rub with 1 tbsp olive oil, juice of 1 lemon, 2 crushed garlic cloves, 1 tsp paprika, ½ tsp chili, salt, pepper. 30 min minimum, overnight is better.", "Cut 450 g potato into wedges, skin on. Season with paprika and salt, oven 220°C, 30 min — no oil beyond what's on the chicken.", "Grill pan on high, 4 min a side until the middle reads 74°C. Lay a cheese slice on top for the last minute.", "Sauce for 3: 90 g Greek yogurt, 1 tbsp mustard, chopped pickles, pepper.", "Per sandwich: toast the bun cut-side down on the pan, sauce on both halves, lettuce, tomato, the fillet. Wedges on the side." ], "tags": [ "chicken", "dairy", "gluten", "batch", "pork-free" ] }, { "slug": "turkey-cheese-sandwich", "name": "Turkey & cheese sandwich", "slot": "dinner", "cuisine": "international", "format": "sandwich", "prepNote": "5 min, no cooking", "yield": 1, "ingredients": [ { "slug": "turkey", "qty": 180 }, { "slug": "lightcheese", "qty": 2 }, { "slug": "toast", "qty": 2 }, { "slug": "gyog", "qty": 30 }, { "slug": "mustard", "qty": 0.02 }, { "slug": "lettuce", "qty": 0.2 }, { "slug": "tomato", "qty": 50 }, { "slug": "cucumber", "qty": 50 }, { "slug": "pickles", "qty": 0.1 } ], "steps": [ "At the counter ask for smoked turkey breast sliced thin — حبش مدخن، شرايح رفيعة. Skip the 'turkey roll' — it's mostly water and starch.", "Spread 30 g Greek yogurt mixed with 1 tsp mustard on two slices of whole-wheat toast.", "Layer 180 g turkey, 2 light cheese slices, lettuce, tomato, cucumber and pickles. Close, press, cut on the diagonal.", "Toast it in a dry pan 2 min a side if you want it hot — the cheese melts and the bread crisps." ], "tags": [ "dairy", "gluten", "quick", "no-cook", "pork-free" ] }, { "slug": "egg-white-bagel", "name": "Egg white & cheese bagel", "slot": "lunch", "cuisine": "international", "format": "sandwich", "prepNote": "10 min", "yield": 1, "ingredients": [ { "slug": "eggs", "qty": 3 }, { "slug": "lightcheese", "qty": 2 }, { "slug": "bagel", "qty": 1 }, { "slug": "tomato", "qty": 50 }, { "slug": "lettuce", "qty": 0.1 }, { "slug": "spices", "qty": 0.01 } ], "steps": [ "Whisk 1 whole egg with 5 whites, salt, pepper, a pinch of chili. Pour into a small dry non-stick pan so it sets as one round the size of the bagel.", "Cook 2 min on low, fold in half, lay 2 cheese slices on top and cover 30 seconds to melt.", "Split and toast the bagel. Egg and cheese in, sliced tomato and lettuce on top.", "Whites from the Sunday jar: 5 whites is about 165 ml." ], "tags": [ "vegetarian", "eggs", "dairy", "gluten", "quick", "pork-free" ] }, { "slug": "tuna-melt-light", "name": "Tuna melt, light", "slot": "dinner", "cuisine": "international", "format": "sandwich", "prepNote": "10 min", "yield": 1, "ingredients": [ { "slug": "tuna", "qty": 1.5 }, { "slug": "lightcheese", "qty": 2 }, { "slug": "toast", "qty": 2 }, { "slug": "gyog", "qty": 40 }, { "slug": "mustard", "qty": 0.02 }, { "slug": "onion", "qty": 0.2 }, { "slug": "pickles", "qty": 0.1 }, { "slug": "tomato", "qty": 50 }, { "slug": "lemon", "qty": 0.3 }, { "slug": "spices", "qty": 0.01 } ], "steps": [ "Drain 1½ tins of tuna. Mix with 40 g Greek yogurt, 1 tsp mustard, finely chopped onion and pickles, a squeeze of lemon, pepper.", "Pile onto two slices of whole-wheat toast, sliced tomato on top, then a cheese slice on each.", "Under the grill (oven top element) or in a covered pan on low, 3–4 min until the cheese bubbles.", "Open-face like this it's two melts; close them into one sandwich if you're eating on the move." ], "tags": [ "fish", "dairy", "gluten", "quick", "pork-free" ] }, { "slug": "chicken-caesar-wrap", "name": "Chicken caesar wrap", "slot": "lunch", "cuisine": "international", "format": "sandwich", "prepNote": "batch of 3", "yield": 3, "ingredients": [ { "slug": "chicken", "qty": 200 }, { "slug": "tortilla", "qty": 1 }, { "slug": "lettuce", "qty": 0.3 }, { "slug": "parmesan", "qty": 10 }, { "slug": "gyog", "qty": 50 }, { "slug": "lemon", "qty": 0.3 }, { "slug": "garlic", "qty": 0.1 }, { "slug": "mustard", "qty": 0.02 }, { "slug": "oliveoil", "qty": 5 }, { "slug": "spices", "qty": 0.02 } ], "steps": [ "Season 600 g chicken with 1 tbsp olive oil, salt, pepper, 1 tsp paprika. Grill pan 4 min a side, rest, slice into strips.", "Dressing for 3: 150 g Greek yogurt, 30 g grated parmesan, juice of 1 lemon, 1 crushed garlic clove, 1 tsp mustard, black pepper. Thin with a spoon of water.", "Shred a head of lettuce — romaine if they have it. Toss with the dressing only when you assemble.", "Per wrap: warm one tortilla 20 seconds in a dry pan, 155 g chicken, dressed lettuce, a pinch of extra parmesan. Fold the sides in, roll tight, cut on the diagonal.", "Chicken and dressing box separately for 4 days." ], "tags": [ "chicken", "dairy", "gluten", "batch", "pork-free" ] }, { "slug": "labneh-zaatar-wrap", "name": "Labneh za'atar wrap", "slot": "breakfast", "cuisine": "lebanese", "format": "sandwich", "prepNote": "5 min, no cooking", "yield": 1, "ingredients": [ { "slug": "pita", "qty": 2 }, { "slug": "labneh", "qty": 100 }, { "slug": "eggs", "qty": 2 }, { "slug": "olives", "qty": 0.08 }, { "slug": "cucumber", "qty": 60 }, { "slug": "tomato", "qty": 60 }, { "slug": "mint", "qty": 0.1 }, { "slug": "spices", "qty": 0.02 } ], "steps": [ "Open 2 small pitas flat. Spread 50 g labneh on each — 100 g total.", "Za'atar and sumac over the labneh. No oil drizzle.", "Slice 2 boiled eggs from the Sunday batch, 5 black olives, cucumber, tomato, a few mint leaves. Split between the two.", "Roll tight. Wrap in paper if it's going with you." ], "tags": [ "vegetarian", "dairy", "gluten", "eggs", "pork-free", "quick", "no-cook" ] }, { "slug": "foul-mdammas-eggs", "name": "Foul mdammas & eggs", "slot": "breakfast", "cuisine": "lebanese", "format": "meal", "prepNote": "10 min", "yield": 1, "ingredients": [ { "slug": "foul", "qty": 0.5 }, { "slug": "eggs", "qty": 4 }, { "slug": "pita", "qty": 1 }, { "slug": "tomato", "qty": 80 }, { "slug": "onion", "qty": 0.2 }, { "slug": "parsley", "qty": 0.2 }, { "slug": "lemon", "qty": 0.5 }, { "slug": "garlic", "qty": 0.1 }, { "slug": "oliveoil", "qty": 5 }, { "slug": "spices", "qty": 0.02 } ], "steps": [ "Half a tin of foul — about 125 g drained — in a small pot with 2 tbsp of its liquid, 1 crushed garlic clove, ½ tsp cumin. Simmer 3 min, mash a third of it with a fork.", "Off the heat: juice of half a lemon, 1 tsp olive oil measured, chopped tomato, diced onion, parsley, chili flakes.", "Whisk 2 eggs with 2 whites. Scramble in a dry non-stick pan on medium-low. Salt, pepper.", "One pita. The other half of the tin keeps 3 days in the fridge — tomorrow's breakfast." ], "tags": [ "vegetarian", "eggs", "gluten", "pork-free", "quick" ] }, { "slug": "fatteh-hummus-bowl", "name": "Chickpea fatteh, light", "slot": "breakfast", "cuisine": "lebanese", "format": "meal", "prepNote": "10 min", "yield": 1, "ingredients": [ { "slug": "chickpeas", "qty": 0.5 }, { "slug": "gyog", "qty": 200 }, { "slug": "pita", "qty": 1 }, { "slug": "tahini", "qty": 5 }, { "slug": "almonds", "qty": 10 }, { "slug": "garlic", "qty": 0.2 }, { "slug": "lemon", "qty": 0.3 }, { "slug": "mint", "qty": 0.1 }, { "slug": "spices", "qty": 0.02 } ], "steps": [ "Toast 1 pita in the oven at 200°C for 5 min until crisp — no frying. Break into pieces.", "Warm 125 g chickpeas — half a tin — in 3 tbsp of their liquid with ½ tsp cumin.", "Sauce: 200 g Greek yogurt, 1 tsp tahini, a squeeze of lemon, 2 crushed garlic cloves, 1 tsp dried mint, salt.", "Layer in a bowl: bread, chickpeas with their liquid, yogurt sauce. 10 g toasted almonds and paprika on top.", "No ghee, no pine nuts — that's what makes the café version 900 kcal." ], "tags": [ "vegetarian", "dairy", "gluten", "nuts", "pork-free", "quick" ] }, { "slug": "egg-sandwich-toast", "name": "Egg sandwich on toast", "slot": "breakfast", "cuisine": "international", "format": "sandwich", "prepNote": "8 min", "yield": 1, "ingredients": [ { "slug": "toast", "qty": 2 }, { "slug": "eggs", "qty": 6 }, { "slug": "labneh", "qty": 40 }, { "slug": "lettuce", "qty": 0.1 }, { "slug": "tomato", "qty": 60 }, { "slug": "spices", "qty": 0.01 } ], "steps": [ "Whisk 3 eggs with 3 whites, salt, pepper, chili flakes.", "Dry non-stick pan, medium-low. Pour, let it set, fold into a square the size of the toast.", "Toast 2 slices. Spread 40 g labneh, lettuce, sliced tomato, the omelette. Close.", "Wrap in foil — it holds an hour in a bag." ], "tags": [ "vegetarian", "eggs", "dairy", "gluten", "pork-free", "quick" ] }, { "slug": "pb-banana-oat-shake", "name": "Peanut butter oat shake", "slot": "breakfast", "cuisine": "international", "format": "meal", "prepNote": "3 min", "yield": 1, "ingredients": [ { "slug": "milk", "qty": 250 }, { "slug": "oats", "qty": 40 }, { "slug": "whey", "qty": 1 }, { "slug": "banana", "qty": 1 }, { "slug": "peanutbutter", "qty": 15 } ], "steps": [ "Blender: 250 ml milk, 40 g oats, 1 scoop whey, 1 banana, 15 g peanut butter — one level tablespoon, weigh it the first time — 4 ice cubes.", "Blend 30 seconds. Cinnamon if you like.", "Drink now. If it sits, the oats thicken it — add water and shake." ], "tags": [ "vegetarian", "dairy", "nuts", "gluten", "pork-free", "quick", "no-cook" ] }, { "slug": "cottage-oat-pancakes", "name": "Cottage cheese oat pancakes", "slot": "breakfast", "cuisine": "international", "format": "meal", "prepNote": "15 min, batch of 2", "yield": 2, "ingredients": [ { "slug": "oats", "qty": 40 }, { "slug": "eggs", "qty": 3 }, { "slug": "cottage", "qty": 100 }, { "slug": "whey", "qty": 0.5 }, { "slug": "banana", "qty": 0.5 }, { "slug": "gyog", "qty": 50 } ], "steps": [ "Blender: 80 g oats, 3 eggs plus 3 whites, 200 g cottage cheese, 1 scoop whey, 1 banana, 1 tsp cinnamon. Blend to a batter, rest 5 min.", "Non-stick pan, medium-low, no oil. Small pancakes — flip once bubbles show, 2 min a side.", "Makes 2 portions of about 6 pancakes. Box the second; reheat in the toaster.", "Per portion: 50 g Greek yogurt on top. No syrup — the banana in the batter is the sweetness." ], "tags": [ "vegetarian", "dairy", "eggs", "gluten", "pork-free", "batch" ] }, { "slug": "hummus-veg-sticks", "name": "Hummus & vegetable sticks", "slot": "snack", "cuisine": "lebanese", "format": "meal", "prepNote": "5 min, batch of 2", "yield": 2, "ingredients": [ { "slug": "chickpeas", "qty": 0.5 }, { "slug": "tahini", "qty": 10 }, { "slug": "gyog", "qty": 50 }, { "slug": "lemon", "qty": 0.5 }, { "slug": "garlic", "qty": 0.1 }, { "slug": "carrot", "qty": 100 }, { "slug": "cucumber", "qty": 100 }, { "slug": "spices", "qty": 0.02 } ], "steps": [ "Blender: 1 tin chickpeas drained — keep 3 tbsp of the liquid — 20 g tahini, 100 g Greek yogurt, juice of 1 lemon, 2 garlic cloves, 1 tsp cumin, salt.", "Blend, adding chickpea liquid until smooth. The yogurt replaces most of the tahini — same texture, half the fat.", "Makes 2 portions. Keeps 4 days in the fridge.", "Per portion: half the hummus, 100 g carrot and 100 g cucumber in sticks. Paprika on top, no oil." ], "tags": [ "vegetarian", "dairy", "pork-free", "quick", "no-cook", "batch" ] }, { "slug": "dates-almonds-yogurt", "name": "Stuffed dates & Greek yogurt", "slot": "snack", "cuisine": "lebanese", "format": "meal", "prepNote": "2 min", "yield": 1, "ingredients": [ { "slug": "dates", "qty": 36 }, { "slug": "almonds", "qty": 15 }, { "slug": "gyog", "qty": 150 } ], "steps": [ "Slit 3 dates — about 36 g — pull the pits, push an almond into each.", "150 g Greek yogurt in a bowl, the rest of the 15 g almonds and cinnamon on top.", "Pre-training snack — the dates hit fast, the yogurt holds." ], "tags": [ "vegetarian", "dairy", "nuts", "pork-free", "quick", "no-cook" ] }, { "slug": "termos-lemon-cumin", "name": "Termos with lemon & cumin", "slot": "snack", "cuisine": "lebanese", "format": "meal", "prepNote": "2 min", "yield": 1, "ingredients": [ { "slug": "termos", "qty": 150 }, { "slug": "lemon", "qty": 0.5 }, { "slug": "spices", "qty": 0.01 } ], "steps": [ "150 g brined termos, rinsed under the tap and drained.", "Juice of half a lemon, ½ tsp cumin, chili flakes, a pinch of salt.", "Eat like the corniche stall: bite the skin, pop the bean out. The open pack keeps 5 days in the fridge in fresh water — change it daily." ], "tags": [ "vegetarian", "vegan", "pork-free", "quick", "no-cook" ] }, { "slug": "cottage-cheese-fruit", "name": "Cottage cheese & apple", "slot": "snack", "cuisine": "international", "format": "meal", "prepNote": "1 min", "yield": 1, "ingredients": [ { "slug": "cottage", "qty": 200 }, { "slug": "apple", "qty": 1 } ], "steps": [ "200 g cottage cheese in a bowl — drain the tub liquid first if it's watery.", "One apple, diced, cinnamon on top.", "Some days swap the apple for half a banana." ], "tags": [ "vegetarian", "dairy", "pork-free", "quick", "no-cook" ] }, { "slug": "iced-coffee-protein-shake", "name": "Iced coffee protein shake", "slot": "snack", "cuisine": "international", "format": "meal", "prepNote": "2 min", "yield": 1, "ingredients": [ { "slug": "whey", "qty": 1 }, { "slug": "milk", "qty": 250 }, { "slug": "coffee", "qty": 2 } ], "steps": [ "Dissolve 1 tsp instant coffee in 2 tbsp hot water.", "Shaker: 250 ml cold milk, 1 scoop whey, the coffee, 4 ice cubes. Shake hard.", "Vanilla or chocolate whey both work. Not after 4 pm if it wrecks your sleep." ], "tags": [ "vegetarian", "dairy", "pork-free", "quick", "no-cook" ] }, { "slug": "tuna-toast", "name": "Tuna toast", "slot": "snack", "cuisine": "international", "format": "sandwich", "prepNote": "3 min", "yield": 1, "ingredients": [ { "slug": "tuna", "qty": 0.75 }, { "slug": "gyog", "qty": 30 }, { "slug": "toast", "qty": 2 }, { "slug": "onion", "qty": 0.1 }, { "slug": "lemon", "qty": 0.3 }, { "slug": "pickles", "qty": 0.05 }, { "slug": "spices", "qty": 0.01 } ], "steps": [ "Drain the tuna hard — 90 g, three-quarters of a tin.", "Mix with 30 g Greek yogurt, a squeeze of lemon, 1 chopped pickle, a little diced onion, black pepper. No mayonnaise.", "Toast 2 slices. Pile the tuna on top open-faced, or close it and wrap it for the bag." ], "tags": [ "fish", "dairy", "gluten", "pork-free", "quick" ] } ] }