{ "ingredients": [ { "slug": "frozenberries", "name": "Frozen mixed berries", "unit": "g", "packSize": 400, "packLabel": "400 g bag", "price": 5, "store": "tawfeer", "category": "carb", "nutrBasis": "per100", "kcal": 50, "p": 0.8, "f": 0.5, "c": 12, "tags": [ "vegetarian", "vegan", "pork-free" ] }, { "slug": "sweetspices", "name": "Cinnamon, anise, caraway, vanilla, baking powder, orange-blossom water", "unit": "set", "packSize": 1, "packLabel": "set", "price": 8, "store": "pantry", "category": "pantry", "nutrBasis": "perUnit", "kcal": 250, "p": 8, "f": 6, "c": 45, "tags": [ "vegetarian", "vegan", "pork-free" ] }, { "slug": "avocado", "name": "Avocado", "unit": "pc", "packSize": 1, "packLabel": "1", "price": 1.5, "store": "tawfeer", "category": "veg", "nutrBasis": "perUnit", "kcal": 227, "p": 2.7, "f": 21, "c": 11.8, "tags": [ "vegetarian", "vegan", "pork-free" ] }, { "slug": "sweetpotato", "name": "Sweet potatoes", "unit": "g", "packSize": 1000, "packLabel": "1 kg", "price": 2, "store": "tawfeer", "category": "carb", "nutrBasis": "per100", "kcal": 86, "p": 1.6, "f": 0.1, "c": 20.1, "tags": [ "vegetarian", "vegan", "pork-free" ] }, { "slug": "sriracha", "name": "Sriracha chili sauce", "unit": "ml", "packSize": 250, "packLabel": "250 ml bottle", "price": 3, "store": "pantry", "category": "pantry", "nutrBasis": "per100", "kcal": 100, "p": 2, "f": 1, "c": 20, "tags": [ "vegetarian", "vegan", "pork-free" ] }, { "slug": "fishsauce", "name": "Fish sauce", "unit": "ml", "packSize": 200, "packLabel": "200 ml bottle", "price": 2.5, "store": "pantry", "category": "pantry", "nutrBasis": "per100", "kcal": 42, "p": 6, "f": 0, "c": 4.4, "tags": [ "fish", "pork-free" ] }, { "slug": "basil", "name": "Fresh basil", "unit": "bunch", "packSize": 1, "packLabel": "bunch", "price": 1.5, "store": "fresh", "category": "veg", "nutrBasis": "perUnit", "kcal": 12, "p": 1.6, "f": 0.3, "c": 1.3, "tags": [ "vegetarian", "vegan", "pork-free" ] }, { "slug": "sundriedtomato", "name": "Sun-dried tomatoes in oil, drained", "unit": "g", "packSize": 280, "packLabel": "280 g jar", "price": 4.5, "store": "tawfeer", "category": "veg", "nutrBasis": "per100", "kcal": 213, "p": 5.1, "f": 14.1, "c": 23.3, "tags": [ "vegetarian", "vegan", "pork-free" ] }, { "slug": "spinach", "name": "Spinach, frozen chopped", "unit": "g", "packSize": 400, "packLabel": "400 g", "price": 2, "store": "tawfeer", "category": "veg", "nutrBasis": "per100", "kcal": 29, "p": 3.6, "f": 0.6, "c": 4.4, "tags": [ "vegetarian", "vegan", "pork-free" ] }, { "slug": "orzo", "name": "Orzo (lsan el asfour), dry", "unit": "g", "packSize": 500, "packLabel": "500 g", "price": 1.5, "store": "tawfeer", "category": "carb", "nutrBasis": "per100", "kcal": 371, "p": 13, "f": 1.5, "c": 75, "tags": [ "vegetarian", "vegan", "gluten", "pork-free" ] }, { "slug": "baguette", "name": "French baguette", "unit": "pc", "packSize": 1, "packLabel": "1 baguette", "price": 1, "store": "tawfeer", "category": "carb", "nutrBasis": "perUnit", "kcal": 680, "p": 27, "f": 6, "c": 130, "tags": [ "vegetarian", "vegan", "gluten", "pork-free" ] }, { "slug": "peas", "name": "Green peas, frozen", "unit": "g", "packSize": 900, "packLabel": "900 g bag", "price": 2.5, "store": "tawfeer", "category": "veg", "nutrBasis": "per100", "kcal": 77, "p": 5.2, "f": 0.4, "c": 13.6, "tags": [ "vegetarian", "vegan", "pork-free" ] }, { "slug": "whitebeans", "name": "White beans (cannellini), tinned", "unit": "tin", "packSize": 1, "packLabel": "400 g tin", "price": 1.25, "store": "tawfeer", "category": "carb", "nutrBasis": "perUnit", "kcal": 274, "p": 17.4, "f": 0.7, "c": 51, "tags": [ "vegetarian", "vegan", "pork-free" ] }, { "slug": "moghrabieh", "name": "Moghrabieh pearls, dry", "unit": "g", "packSize": 500, "packLabel": "500 g", "price": 3, "store": "tawfeer", "category": "carb", "nutrBasis": "per100", "kcal": 376, "p": 12.8, "f": 0.6, "c": 77.4, "tags": [ "vegetarian", "vegan", "gluten", "pork-free" ] }, { "slug": "zucchini", "name": "Zucchini (kousa)", "unit": "g", "packSize": 1000, "packLabel": "1 kg", "price": 1.5, "store": "tawfeer", "category": "veg", "nutrBasis": "per100", "kcal": 17, "p": 1.2, "f": 0.3, "c": 3.1, "tags": [ "vegetarian", "vegan", "pork-free" ] }, { "slug": "eggplant", "name": "Eggplant (batenjen)", "unit": "g", "packSize": 1000, "packLabel": "1 kg", "price": 1.5, "store": "tawfeer", "category": "veg", "nutrBasis": "per100", "kcal": 25, "p": 1, "f": 0.2, "c": 5.9, "tags": [ "vegetarian", "vegan", "pork-free" ] }, { "slug": "cabbage", "name": "White cabbage (malfouf)", "unit": "head", "packSize": 1, "packLabel": "head", "price": 1.5, "store": "tawfeer", "category": "veg", "nutrBasis": "perUnit", "kcal": 225, "p": 11.5, "f": 0.9, "c": 52, "tags": [ "vegetarian", "vegan", "pork-free" ] }, { "slug": "drychickpeas", "name": "Chickpeas, dry", "unit": "g", "packSize": 1000, "packLabel": "1 kg", "price": 2.5, "store": "tawfeer", "category": "carb", "nutrBasis": "per100", "kcal": 378, "p": 20.5, "f": 6, "c": 63, "tags": [ "vegetarian", "vegan", "pork-free" ] }, { "slug": "cornstarch", "name": "Cornstarch", "unit": "g", "packSize": 400, "packLabel": "400 g box", "price": 1.5, "store": "pantry", "category": "pantry", "nutrBasis": "per100", "kcal": 381, "p": 0.3, "f": 0.1, "c": 91.3, "tags": [ "vegetarian", "vegan", "pork-free" ] }, { "slug": "riceflour", "name": "Rice flour", "unit": "g", "packSize": 500, "packLabel": "500 g", "price": 2, "store": "pantry", "category": "carb", "nutrBasis": "per100", "kcal": 366, "p": 6, "f": 1.4, "c": 80.1, "tags": [ "vegetarian", "vegan", "pork-free" ] }, { "slug": "coconut", "name": "Desiccated coconut", "unit": "g", "packSize": 200, "packLabel": "200 g", "price": 2, "store": "pantry", "category": "pantry", "nutrBasis": "per100", "kcal": 660, "p": 6.9, "f": 64.5, "c": 23.7, "tags": [ "vegetarian", "vegan", "pork-free" ] }, { "slug": "pistachios", "name": "Pistachios, shelled", "unit": "g", "packSize": 100, "packLabel": "100 g", "price": 4, "store": "pantry", "category": "pantry", "nutrBasis": "per100", "kcal": 560, "p": 20.2, "f": 45.3, "c": 27.2, "tags": [ "vegetarian", "vegan", "nuts", "pork-free" ] }, { "slug": "strawberry", "name": "Strawberries", "unit": "g", "packSize": 500, "packLabel": "500 g punnet", "price": 3, "store": "tawfeer", "category": "carb", "nutrBasis": "per100", "kcal": 32, "p": 0.7, "f": 0.3, "c": 7.7, "tags": [ "vegetarian", "vegan", "pork-free" ] }, { "slug": "chia", "name": "Chia seeds", "unit": "g", "packSize": 200, "packLabel": "200 g", "price": 4, "store": "pantry", "category": "pantry", "nutrBasis": "per100", "kcal": 486, "p": 16.5, "f": 30.7, "c": 42.1, "tags": [ "vegetarian", "vegan", "pork-free" ] }, { "slug": "cocoa", "name": "Cocoa powder, unsweetened", "unit": "g", "packSize": 125, "packLabel": "125 g tin", "price": 5, "store": "pantry", "category": "pantry", "nutrBasis": "per100", "kcal": 228, "p": 19.6, "f": 13.7, "c": 57.9, "tags": [ "vegetarian", "vegan", "pork-free" ] }, { "slug": "darkchoc", "name": "Dark chocolate 70%", "unit": "g", "packSize": 100, "packLabel": "100 g bar", "price": 3, "store": "pantry", "category": "pantry", "nutrBasis": "per100", "kcal": 598, "p": 7.8, "f": 42.6, "c": 45.9, "tags": [ "vegetarian", "vegan", "pork-free" ] } ], "recipes": [ { "slug": "cottage-egg-bites", "name": "Cottage cheese egg bites", "slot": "breakfast", "cuisine": "international", "format": "meal", "prepNote": "25 min, batch of 2", "yield": 2, "ingredients": [ { "slug": "eggs", "qty": 5 }, { "slug": "cottage", "qty": 100 }, { "slug": "bellpepper", "qty": 50 }, { "slug": "onion", "qty": 0.2 }, { "slug": "lightcheese", "qty": 1 }, { "slug": "toast", "qty": 1 }, { "slug": "spices", "qty": 0.01 } ], "steps": [ "Oven 180°C. Blender: 4 whole eggs, 6 whites, 200 g cottage cheese, salt, pepper, a pinch of paprika. Blend 20 seconds until smooth.", "Dice 100 g bell pepper and half an onion small. Soften 3 min in a dry non-stick pan so they don't leak water into the bites.", "Silicone muffin tray, 12 holes, no oil. Vegetables in first, pour the egg mix to three-quarters, tear 2 cheese slices over the tops.", "Bake 20 min until just set — they puff, then settle. Cool 5 min before lifting out.", "Per portion: 6 bites with 1 slice of toast. Keep 4 days in the fridge; 40 seconds in the microwave, or cold from the box." ], "tags": [ "vegetarian", "eggs", "dairy", "gluten", "batch", "pork-free" ], "description": "Fluffy baked egg and cottage cheese bites, grab-and-go for the week.", "imageQuery": "egg bites muffin tin" }, { "slug": "shakshuka-feta-chickpeas", "name": "Shakshuka with feta and chickpeas", "slot": "breakfast", "cuisine": "international", "format": "meal", "prepNote": "20 min, sauce for 2", "yield": 2, "ingredients": [ { "slug": "tinnedtomato", "qty": 0.5 }, { "slug": "bellpepper", "qty": 60 }, { "slug": "onion", "qty": 0.5 }, { "slug": "garlic", "qty": 0.1 }, { "slug": "oliveoil", "qty": 5 }, { "slug": "eggs", "qty": 3 }, { "slug": "chickpeas", "qty": 0.25 }, { "slug": "feta", "qty": 30 }, { "slug": "pita", "qty": 1 }, { "slug": "parsley", "qty": 0.1 }, { "slug": "spices", "qty": 0.03 } ], "steps": [ "Sauce for 2: soften 1 chopped onion and 1 chopped bell pepper in 2 tsp olive oil, 5 min. Add 2 crushed garlic cloves, 1 tsp cumin, 1 tsp paprika, a pinch of chili, 30 seconds.", "Add 1 tin chopped tomatoes and 200 g rinsed chickpeas, salt. Simmer 10 min with the lid off until it thickens. Box half for another morning.", "Make wells in the sauce. Crack in 2 whole eggs and 2 whites per portion. Cover, low heat, 5 min — whites set, yolks soft.", "Crumble 30 g feta over, chopped parsley. One pita to mop. The classic pours oil over the top; the feta is enough.", "Sauce keeps 4 days in the fridge and freezes. Eggs go in fresh — reheat the sauce in the pan first." ], "tags": [ "vegetarian", "eggs", "dairy", "gluten", "batch", "pork-free" ], "description": "Eggs poached in spiced tomato and pepper sauce with feta and chickpeas.", "imageQuery": "shakshuka eggs tomato skillet feta" }, { "slug": "breakfast-quesadilla", "name": "Breakfast quesadilla", "slot": "breakfast", "cuisine": "international", "format": "sandwich", "prepNote": "10 min", "yield": 1, "ingredients": [ { "slug": "tortilla", "qty": 1 }, { "slug": "eggs", "qty": 4 }, { "slug": "turkey", "qty": 40 }, { "slug": "lightcheese", "qty": 1 }, { "slug": "tomato", "qty": 60 }, { "slug": "onion", "qty": 0.1 }, { "slug": "coriander", "qty": 0.1 }, { "slug": "lemon", "qty": 0.2 }, { "slug": "spices", "qty": 0.02 } ], "steps": [ "Whisk 2 eggs and 2 whites with salt, pepper, a pinch of cumin. Scramble soft in a dry non-stick pan, 2 min. Out onto a plate.", "Salsa: chopped tomato, a little red onion, coriander, a squeeze of lemon, salt.", "Lay the tortilla in the same pan on medium. One cheese slice on half, the eggs, 40 g smoked turkey torn over, a spoon of salsa. Fold the empty half over.", "Press with a spatula, 2 min a side until golden and the cheese melts. Cut in two, the rest of the salsa on the side.", "No sour cream needed — if you want it, a spoon of Greek yogurt." ], "tags": [ "eggs", "dairy", "gluten", "quick", "pork-free" ], "description": "Crisp folded tortilla with soft eggs, smoked turkey, melted cheese and salsa.", "imageQuery": "breakfast quesadilla eggs cheese" }, { "slug": "greek-yogurt-berry-smoothie", "name": "Greek yogurt berry protein smoothie", "slot": "breakfast", "cuisine": "international", "format": "meal", "prepNote": "3 min", "yield": 1, "ingredients": [ { "slug": "gyog", "qty": 200 }, { "slug": "whey", "qty": 1 }, { "slug": "frozenberries", "qty": 120 }, { "slug": "oats", "qty": 30 }, { "slug": "banana", "qty": 0.5 } ], "steps": [ "Blender: 200 g Greek yogurt, 1 scoop whey, 120 g frozen berries straight from the freezer, 30 g oats, half a banana, 150 ml cold water.", "Blend 40 seconds. Too thick, add water — the frozen berries do the job of ice.", "Drink now. No honey, no juice: the banana and berries are the sweetness.", "Weigh the berries the first time; a heaped cup is about 120 g." ], "tags": [ "vegetarian", "dairy", "gluten", "quick", "no-cook", "pork-free" ], "description": "Thick berry and yogurt shake with whey, sweetened only by fruit.", "imageQuery": "berry yogurt smoothie glass" }, { "slug": "cottage-protein-muffins", "name": "Cottage cheese protein muffins", "slot": "breakfast", "cuisine": "international", "format": "meal", "prepNote": "30 min, batch of 4", "yield": 4, "ingredients": [ { "slug": "oats", "qty": 45 }, { "slug": "cottage", "qty": 75 }, { "slug": "eggs", "qty": 2 }, { "slug": "whey", "qty": 0.5 }, { "slug": "banana", "qty": 0.5 }, { "slug": "sweetspices", "qty": 0.02 }, { "slug": "gyog", "qty": 150 } ], "steps": [ "Oven 180°C. Blender: 180 g oats, 300 g cottage cheese, 4 whole eggs and 4 whites, 2 scoops whey, 2 ripe bananas, 1 tsp cinnamon, 1 tsp vanilla, 2 tsp baking powder, a pinch of salt. Blend to a thick batter.", "Rest 5 min so the oats swell. Silicone muffin tray or paper cases, 12 holes, filled to the top — they don't rise much.", "Bake 22 min until golden and a knife comes out clean. Cool in the tray 10 min or they stick.", "Per portion: 3 muffins with 150 g Greek yogurt on the side. No sugar, no oil — the banana carries it.", "Keep 4 days in a box in the fridge, or freeze and toast from frozen." ], "tags": [ "vegetarian", "dairy", "eggs", "gluten", "batch", "pork-free" ], "description": "Banana oat muffins built on cottage cheese and whey, served with yogurt.", "imageQuery": "oat protein muffins banana" }, { "slug": "cottage-avocado-egg-toast", "name": "Cottage cheese avocado egg toast", "slot": "breakfast", "cuisine": "international", "format": "meal", "prepNote": "10 min", "yield": 1, "ingredients": [ { "slug": "toast", "qty": 2 }, { "slug": "cottage", "qty": 100 }, { "slug": "avocado", "qty": 0.5 }, { "slug": "eggs", "qty": 4 }, { "slug": "lemon", "qty": 0.2 }, { "slug": "spices", "qty": 0.01 } ], "steps": [ "Toast 2 slices of whole-wheat. Spread 50 g cottage cheese on each — it goes where the butter would.", "Mash half an avocado with a squeeze of lemon, salt, chili flakes. Spread over the cottage cheese.", "Dry non-stick pan: 2 eggs and 2 whites as one flat omelette, 2 min a side. Cut in half, one piece on each slice.", "Black pepper, more chili. Eat with a fork. The other avocado half keeps a day with the stone in and lemon on the cut side." ], "tags": [ "vegetarian", "eggs", "dairy", "gluten", "quick", "pork-free" ], "description": "Whole-wheat toast stacked with cottage cheese, mashed avocado and eggs.", "imageQuery": "avocado egg toast cottage cheese" }, { "slug": "hot-honey-beef-sweet-potato-bowl", "name": "Hot honey beef and sweet potato bowl", "slot": "lunch", "cuisine": "international", "format": "meal", "prepNote": "batch of 3", "yield": 3, "ingredients": [ { "slug": "beef", "qty": 170 }, { "slug": "sweetpotato", "qty": 200 }, { "slug": "cottage", "qty": 100 }, { "slug": "honey", "qty": 5 }, { "slug": "garlic", "qty": 0.1 }, { "slug": "onion", "qty": 0.2 }, { "slug": "coriander", "qty": 0.1 }, { "slug": "lemon", "qty": 0.2 }, { "slug": "oregano", "qty": 1 }, { "slug": "spices", "qty": 0.04 } ], "steps": [ "Oven 220°C. 600 g sweet potato in 2 cm cubes, skin on, on baking paper with salt and 1 tsp paprika, no oil. 25 min, turn once.", "Taco spice for 3: 2 tsp cumin, 2 tsp paprika, 1 tsp chili, 1 tsp oregano, salt. Brown 510 g hebra mince hard in a dry non-stick pan with half a chopped onion and 2 crushed garlic cloves, 8 min. Stir in the spice and 3 tbsp water, 1 min.", "Hot honey: 15 g honey warmed with ½ tsp chili flakes and a squeeze of lemon — 20 seconds in the microwave.", "Per bowl: 200 g sweet potato, 170 g beef, 100 g cottage cheese on the side, a teaspoon of hot honey over the beef, chopped coriander.", "The viral version adds avocado, seeds and oil and lands near 1000 kcal. This keeps everything that made it work. Box the cottage cheese separately." ], "tags": [ "beef", "dairy", "batch", "pork-free" ], "description": "Spiced ground beef, roasted sweet potato, cool cottage cheese and hot honey.", "imageQuery": "ground beef sweet potato bowl" }, { "slug": "korean-beef-bowl", "name": "Korean beef rice bowl", "slot": "lunch", "cuisine": "international", "format": "meal", "prepNote": "batch of 3", "yield": 3, "ingredients": [ { "slug": "beef", "qty": 170 }, { "slug": "rice", "qty": 65 }, { "slug": "soysauce", "qty": 20 }, { "slug": "garlic", "qty": 0.15 }, { "slug": "ginger", "qty": 5 }, { "slug": "honey", "qty": 5 }, { "slug": "carrot", "qty": 80 }, { "slug": "broccoli", "qty": 0.3 }, { "slug": "eggs", "qty": 1 }, { "slug": "oliveoil", "qty": 2 }, { "slug": "spices", "qty": 0.01 } ], "steps": [ "Sauce for 3: 60 ml soy sauce, 15 g honey, 4 crushed garlic cloves, 15 g grated ginger, ½ tsp chili flakes, 3 tbsp water. Half a teaspoon of sesame oil if you have it — no more.", "Wide pan smoking hot, no oil. Brown 510 g hebra mince hard, breaking it up, until the edges catch — 7 min. Pour the sauce in, 2 min until it clings.", "Stir-fry 240 g carrot in matchsticks and a head of broccoli in florets in 1 tsp olive oil, 4 min, still crunchy. Splash of water, lid on, 1 min.", "Per bowl: 200 g cooked rice, a third of the beef, a third of the vegetables. Fried egg on top from a dry non-stick pan — the yolk is the sauce.", "Beef and vegetables keep 4 days; fry the egg when you eat. Spring onion on top if you pass the greengrocer." ], "tags": [ "beef", "eggs", "gluten", "batch", "pork-free" ], "description": "Garlic-ginger soy beef over rice with crunchy vegetables and a fried egg.", "imageQuery": "korean beef bowl rice egg" }, { "slug": "salmon-rice-bowl", "name": "Salmon rice bowl", "slot": "lunch", "cuisine": "international", "format": "meal", "prepNote": "15 min, makes 2", "yield": 2, "ingredients": [ { "slug": "salmon", "qty": 150 }, { "slug": "rice", "qty": 65 }, { "slug": "cucumber", "qty": 100 }, { "slug": "carrot", "qty": 50 }, { "slug": "soysauce", "qty": 15 }, { "slug": "gyog", "qty": 40 }, { "slug": "sriracha", "qty": 5 }, { "slug": "lemon", "qty": 0.2 }, { "slug": "spices", "qty": 0.01 } ], "steps": [ "Oven 200°C. 300 g salmon on foil, salt, pepper, skin side down. 12 min — just opaque in the middle. Flake with a fork, skin off.", "Sriracha cream for 2: 80 g Greek yogurt, 2 tsp sriracha, a squeeze of lemon. It stands in for the kewpie mayo.", "Per bowl: 200 g warm cooked rice with 1 tbsp soy sauce stirred through, 150 g flaked salmon, sliced cucumber, grated carrot, the cream on top, sesame seeds if you have them.", "Good cold too — box it for tomorrow with the cream separate. Salmon is 2 days in the fridge, not 4." ], "tags": [ "fish", "dairy", "gluten", "quick", "pork-free" ], "description": "Flaked baked salmon on soy rice with cucumber and sriracha yogurt.", "imageQuery": "salmon rice bowl cucumber" }, { "slug": "thai-basil-chicken-rice", "name": "Thai basil chicken with rice", "slot": "lunch", "cuisine": "international", "format": "meal", "prepNote": "batch of 3", "yield": 3, "ingredients": [ { "slug": "chicken", "qty": 200 }, { "slug": "rice", "qty": 65 }, { "slug": "garlic", "qty": 0.15 }, { "slug": "bellpepper", "qty": 50 }, { "slug": "onion", "qty": 0.2 }, { "slug": "soysauce", "qty": 10 }, { "slug": "fishsauce", "qty": 8 }, { "slug": "honey", "qty": 5 }, { "slug": "basil", "qty": 0.5 }, { "slug": "eggs", "qty": 1 }, { "slug": "oliveoil", "qty": 2 }, { "slug": "spices", "qty": 0.02 } ], "steps": [ "At the butcher: 600 g chicken breast minced — or pulse it in the food processor at home, 5 seconds. Don't buy ready-minced chicken; it's thigh and skin.", "Sauce for 3: 2 tbsp soy sauce, 1½ tbsp fish sauce, 15 g honey, 2 tbsp water.", "Wide pan very hot, 1 tsp oil. 5 crushed garlic cloves and 1 tsp chili flakes (or 2 chopped fresh chilies), 20 seconds. Chicken in, break it up, 5 min until it catches at the edges. Sliced bell pepper and half an onion, 2 min.", "Sauce in, 1 min until it's glossy. Off the heat, fold through a big handful of basil leaves — a bunch and a half for the batch. They wilt in seconds.", "Per bowl: 200 g cooked rice, a third of the chicken, a fried egg on top from a dry non-stick pan. Keeps 4 days; the egg goes on fresh." ], "tags": [ "chicken", "eggs", "fish", "gluten", "batch", "pork-free" ], "description": "Hot garlic-chili minced chicken with basil, glossy sauce and a fried egg.", "imageQuery": "thai basil chicken rice egg" }, { "slug": "chicken-fajita-bowl", "name": "Sheet-pan chicken fajita bowl", "slot": "lunch", "cuisine": "international", "format": "meal", "prepNote": "batch of 3", "yield": 3, "ingredients": [ { "slug": "chicken", "qty": 200 }, { "slug": "bellpepper", "qty": 150 }, { "slug": "onion", "qty": 0.5 }, { "slug": "oliveoil", "qty": 5 }, { "slug": "garlic", "qty": 0.1 }, { "slug": "oregano", "qty": 1 }, { "slug": "lemon", "qty": 0.3 }, { "slug": "rice", "qty": 50 }, { "slug": "gyog", "qty": 60 }, { "slug": "tomato", "qty": 60 }, { "slug": "coriander", "qty": 0.15 }, { "slug": "spices", "qty": 0.03 } ], "steps": [ "Oven 230°C. Slice 600 g chicken breast into finger-width strips, 450 g bell peppers (three colours if you can) and 1½ onions into strips.", "Everything on one tray with 1 tbsp olive oil, 2 tsp paprika, 2 tsp cumin, 1 tsp chili, 1 tsp oregano, 2 crushed garlic cloves, salt. Toss with your hands. Spread out — two trays if crowded, or it steams.", "20 min, no turning. The pepper edges should be charred and the chicken just done.", "Salsa: chopped tomato, coriander, juice of a lemon, salt.", "Per bowl: 150 g cooked rice, a third of the tray, the salsa, 60 g Greek yogurt in place of sour cream and cheese. Swap the rice for a warm tortilla if you'd rather wrap it." ], "tags": [ "chicken", "dairy", "batch", "pork-free" ], "description": "Charred chicken strips, peppers and onions from one tray over rice.", "imageQuery": "sheet pan chicken fajitas peppers" }, { "slug": "chicken-banh-mi-bowl", "name": "Chicken banh mi bowl", "slot": "lunch", "cuisine": "international", "format": "meal", "prepNote": "batch of 3", "yield": 3, "ingredients": [ { "slug": "chicken", "qty": 200 }, { "slug": "rice", "qty": 65 }, { "slug": "carrot", "qty": 80 }, { "slug": "cucumber", "qty": 100 }, { "slug": "soysauce", "qty": 10 }, { "slug": "garlic", "qty": 0.15 }, { "slug": "honey", "qty": 3 }, { "slug": "coriander", "qty": 0.2 }, { "slug": "gyog", "qty": 50 }, { "slug": "sriracha", "qty": 5 }, { "slug": "lemon", "qty": 0.3 }, { "slug": "spices", "qty": 0.01 } ], "steps": [ "Quick pickle for 3: 240 g carrot in matchsticks and 300 g cucumber in half-moons, 100 ml white vinegar, 100 ml water, 1 tsp salt, no sugar. In a jar, 30 min minimum — keeps a week in the fridge and gets better.", "Mince 600 g chicken breast (butcher, or pulse in the food processor). Dry non-stick pan, hot: chicken in, break it up, 5 min. Add 4 crushed garlic cloves, 2 tbsp soy sauce, 10 g honey, black pepper, 2 min until sticky.", "Sriracha cream: 150 g Greek yogurt, 1 tbsp sriracha, juice of a lemon.", "Per bowl: 200 g cooked rice, a third of the chicken, a big handful of drained pickles, the cream, a lot of coriander. Chili slices if you like heat.", "Chicken 4 days, pickles a week, cream 4 days — box them apart and it stays crunchy." ], "tags": [ "chicken", "dairy", "gluten", "batch", "pork-free" ], "description": "Sticky garlic chicken with crunchy pickled carrot, cucumber and sriracha cream.", "imageQuery": "banh mi bowl chicken pickled carrot" }, { "slug": "tandoori-chicken-raita", "name": "Tandoori chicken plate with raita", "slot": "lunch", "cuisine": "international", "format": "meal", "prepNote": "batch of 3, marinate overnight", "yield": 3, "ingredients": [ { "slug": "chicken", "qty": 200 }, { "slug": "gyog", "qty": 150 }, { "slug": "garlic", "qty": 0.15 }, { "slug": "ginger", "qty": 5 }, { "slug": "lemon", "qty": 0.5 }, { "slug": "rice", "qty": 60 }, { "slug": "cucumber", "qty": 100 }, { "slug": "onion", "qty": 0.2 }, { "slug": "tomato", "qty": 80 }, { "slug": "mint", "qty": 0.1 }, { "slug": "coriander", "qty": 0.1 }, { "slug": "spices", "qty": 0.04 } ], "steps": [ "Marinade for 600 g chicken: 150 g Greek yogurt, 4 crushed garlic cloves, 15 g grated ginger, juice of a lemon, 2 tsp paprika, 1 tsp cumin, 1 tsp seven spice (it does the job of garam masala), ½ tsp turmeric, 1 tsp chili, salt. Halve the breasts lengthways, coat, fridge 4 h to overnight.", "Oven 230°C, top shelf, on a rack over a tray so it chars rather than stews. 15 min, then 2 min under the grill for the black edges. No oil anywhere.", "Raita for 3: 300 g Greek yogurt, 300 g grated cucumber squeezed dry, chopped mint, ½ tsp cumin, salt.", "Per plate: 170 g chicken, 150 g cooked rice, 100 g raita, sliced onion and tomato with lemon and coriander.", "Chicken keeps 4 days and is good cold. Marinate it alongside the Sunday taouk — same shelf, same night." ], "tags": [ "chicken", "dairy", "batch", "pork-free" ], "description": "Yogurt-spiced chicken charred in the oven with cooling cucumber raita and rice.", "imageQuery": "tandoori chicken raita rice" }, { "slug": "turkish-pasta-garlic-yogurt", "name": "Turkish pasta with garlic yogurt", "slot": "lunch", "cuisine": "international", "format": "meal", "prepNote": "batch of 3", "yield": 3, "ingredients": [ { "slug": "beef", "qty": 150 }, { "slug": "pasta", "qty": 70 }, { "slug": "gyog", "qty": 150 }, { "slug": "garlic", "qty": 0.1 }, { "slug": "onion", "qty": 0.3 }, { "slug": "tomatopaste", "qty": 10 }, { "slug": "oliveoil", "qty": 5 }, { "slug": "parsley", "qty": 0.1 }, { "slug": "mint", "qty": 0.05 }, { "slug": "spices", "qty": 0.03 } ], "steps": [ "Brown 450 g hebra mince with 1 chopped onion in a dry non-stick pan, 8 min, until the liquid is gone and it starts to crisp. Add 30 g tomato paste, 1 tsp cumin, 1 tsp paprika, ½ tsp chili, salt, 100 ml water. 5 min.", "Garlic yogurt for 3: 450 g Greek yogurt, 3 crushed garlic cloves, salt. Room temperature, not fridge-cold.", "Boil 210 g pasta 1 min short of the packet time. Drain, keep a cup of the water.", "Paprika oil: 1 tbsp olive oil warmed 30 seconds with 1 tsp paprika, ½ tsp chili flakes and 1 tsp dried mint. The classic uses half a block of butter — this is the whole point.", "Per plate: a third of the pasta loosened with a splash of pasta water, 150 g garlic yogurt over it, a third of the beef, the paprika oil drizzled, chopped parsley. Box the yogurt separately for the week." ], "tags": [ "beef", "dairy", "gluten", "batch", "pork-free" ], "description": "Spiced beef over pasta with cold garlic yogurt and paprika oil.", "imageQuery": "turkish pasta garlic yogurt beef" }, { "slug": "chicken-tikka-masala-light", "name": "Chicken tikka masala, light", "slot": "dinner", "cuisine": "international", "format": "meal", "prepNote": "batch of 3", "yield": 3, "ingredients": [ { "slug": "chicken", "qty": 200 }, { "slug": "gyog", "qty": 130 }, { "slug": "tinnedtomato", "qty": 0.5 }, { "slug": "tomatopaste", "qty": 10 }, { "slug": "onion", "qty": 0.5 }, { "slug": "garlic", "qty": 0.2 }, { "slug": "ginger", "qty": 5 }, { "slug": "rice", "qty": 60 }, { "slug": "oliveoil", "qty": 5 }, { "slug": "coriander", "qty": 0.1 }, { "slug": "lemon", "qty": 0.33 }, { "slug": "spices", "qty": 0.04 } ], "steps": [ "Marinade for 600 g chicken: 90 g Greek yogurt, juice of a lemon, 3 crushed garlic cloves, 10 g grated ginger, 2 tsp paprika, 1 tsp cumin, 1 tsp garam masala (seven spice works), ½ tsp turmeric, salt. Cube, coat, 1 h to overnight.", "Grill pan on high, no added oil, 4 min a side until charred at the edges. Rest.", "Sauce: 1 tbsp olive oil, 1½ chopped onions, 3 crushed garlic cloves, 5 g ginger, 5 min. Add 30 g tomato paste, 1½ tins chopped tomatoes, 1 tsp garam masala, 1 tsp paprika, chili, salt, 200 ml water. Simmer 15 min, blend smooth.", "Chicken into the sauce, 5 min. Off the heat, stir in 300 g Greek yogurt — the classic is cream and butter. Yogurt splits if it boils, so don't reheat hard.", "Per box: a third of the pot, 150 g cooked rice, chopped coriander. Better on day two. Keeps 4 days." ], "tags": [ "chicken", "dairy", "batch", "pork-free" ], "description": "Charred yogurt-marinated chicken in a spiced tomato sauce over rice.", "imageQuery": "chicken tikka masala rice bowl" }, { "slug": "marry-me-chicken-light", "name": "Marry me chicken, light", "slot": "dinner", "cuisine": "international", "format": "meal", "prepNote": "batch of 3", "yield": 3, "ingredients": [ { "slug": "chicken", "qty": 200 }, { "slug": "pasta", "qty": 65 }, { "slug": "sundriedtomato", "qty": 20 }, { "slug": "spinach", "qty": 80 }, { "slug": "gyog", "qty": 100 }, { "slug": "parmesan", "qty": 10 }, { "slug": "garlic", "qty": 0.2 }, { "slug": "onion", "qty": 0.25 }, { "slug": "oliveoil", "qty": 5 }, { "slug": "oregano", "qty": 1 }, { "slug": "lemon", "qty": 0.2 }, { "slug": "spices", "qty": 0.02 } ], "steps": [ "Butterfly 600 g chicken into 3 flat fillets. Salt, pepper, 1 tsp paprika, 1 tsp oregano. Sear in 1 tbsp olive oil, 4 min a side, out to a plate.", "Same pan: 1 small chopped onion, 4 crushed garlic cloves, 60 g drained chopped sun-dried tomatoes, chili flakes, 2 min. Add 300 ml water, scrape up the browned bits, reduce by half.", "Stir in 240 g frozen spinach, squeezed dry, until hot. Chicken back in, 3 min.", "Off the heat: 300 g Greek yogurt and 30 g parmesan, squeeze of lemon — the classic is a cup of cream. Don't boil it again.", "Boil 195 g pasta 1 min short of the packet time. Per box: a fillet, a third of the sauce, a third of the pasta. Reheat gently with a splash of water." ], "tags": [ "chicken", "dairy", "gluten", "batch", "pork-free" ], "description": "Seared chicken in a creamy sun-dried tomato and spinach sauce.", "imageQuery": "marry me chicken skillet" }, { "slug": "greek-shrimp-orzo-feta", "name": "Greek shrimp with orzo and feta", "slot": "dinner", "cuisine": "international", "format": "meal", "prepNote": "25 min, makes 2", "yield": 2, "ingredients": [ { "slug": "shrimp", "qty": 200 }, { "slug": "orzo", "qty": 65 }, { "slug": "tinnedtomato", "qty": 0.5 }, { "slug": "onion", "qty": 0.3 }, { "slug": "garlic", "qty": 0.2 }, { "slug": "feta", "qty": 30 }, { "slug": "olives", "qty": 0.1 }, { "slug": "oliveoil", "qty": 5 }, { "slug": "lemon", "qty": 0.5 }, { "slug": "parsley", "qty": 0.15 }, { "slug": "oregano", "qty": 1 }, { "slug": "spices", "qty": 0.01 } ], "steps": [ "Thaw 400 g shrimp in cold water 10 min, pat dry. Salt, pepper, chili flakes.", "Wide pan, 2 tsp olive oil: 1 small chopped onion, 4 crushed garlic cloves, 3 min. Add 130 g orzo, stir 1 min to toast, then 1 tin chopped tomatoes, 1 tsp oregano, salt, 400 ml water. Simmer uncovered 10 min, stirring.", "Lay the shrimp on top, cover, 3 min — pink and curled, not rubbery.", "Off the heat: 60 g crumbled feta, 16 olives, juice of a lemon, chopped parsley. Serve from the pan.", "Makes 2. The second portion keeps a day; add water when reheating, the orzo drinks the sauce." ], "tags": [ "seafood", "dairy", "gluten", "pork-free" ], "description": "One-pan shrimp with tomato orzo, feta, olives and lemon.", "imageQuery": "shrimp orzo feta skillet" }, { "slug": "chili-lime-shrimp-bowl", "name": "Chili-lime shrimp bowl", "slot": "dinner", "cuisine": "international", "format": "meal", "prepNote": "15 min", "yield": 1, "ingredients": [ { "slug": "shrimp", "qty": 220 }, { "slug": "rice", "qty": 60 }, { "slug": "kidneybeans", "qty": 0.33 }, { "slug": "corn", "qty": 0.33 }, { "slug": "tomato", "qty": 100 }, { "slug": "onion", "qty": 0.2 }, { "slug": "coriander", "qty": 0.2 }, { "slug": "gyog", "qty": 60 }, { "slug": "lemon", "qty": 1 }, { "slug": "garlic", "qty": 0.2 }, { "slug": "oliveoil", "qty": 5 }, { "slug": "spices", "qty": 0.03 } ], "steps": [ "Thaw 220 g shrimp in cold water 10 min, pat completely dry. Toss with 2 crushed garlic cloves, 1 tsp paprika, ½ tsp cumin, chili flakes, zest and juice of half a lemon, salt.", "Salsa: 100 g diced tomato, a fifth of a red onion, chopped coriander, a squeeze of lemon, salt. Crema: 60 g Greek yogurt, the last of the lemon, pinch of chili.", "Pan on high, 1 tsp olive oil. Shrimp in one layer, 90 seconds a side.", "Bowl: 150 g cooked rice, a third of a tin each of rinsed kidney beans and corn, the shrimp, salsa, crema. Limes are rare here — lemon does the job.", "Cook the shrimp the day you eat it. Rice and beans can come from the Sunday batch." ], "tags": [ "seafood", "dairy", "quick", "pork-free" ], "description": "Zesty chili-lime shrimp over rice with beans, corn and salsa.", "imageQuery": "chili lime shrimp rice bowl" }, { "slug": "oyakodon-chicken-egg-bowl", "name": "Oyakodon, chicken and egg rice bowl", "slot": "dinner", "cuisine": "international", "format": "meal", "prepNote": "15 min", "yield": 1, "ingredients": [ { "slug": "chicken", "qty": 150 }, { "slug": "eggs", "qty": 4 }, { "slug": "onion", "qty": 0.5 }, { "slug": "soysauce", "qty": 20 }, { "slug": "honey", "qty": 8 }, { "slug": "ginger", "qty": 3 }, { "slug": "rice", "qty": 65 }, { "slug": "spices", "qty": 0.01 } ], "steps": [ "Broth in a small pan: 20 ml soy sauce, 8 g honey, 3 g grated ginger, 120 ml water — the honey stands in for mirin. Bring to a simmer.", "Add half an onion, thinly sliced, 3 min. Add 150 g chicken breast in thin slices, 5 min until just cooked through.", "Whisk 2 whole eggs with 2 whites. Pour over the chicken in a circle, cover, 1 min — just set, still glossy.", "Slide onto 200 g hot cooked rice. Chili flakes on top if you like. Nothing is fried — the whole dish is simmered." ], "tags": [ "chicken", "eggs", "gluten", "quick", "pork-free" ], "description": "Japanese chicken and onion simmered in soy, set with egg over rice.", "imageQuery": "oyakodon chicken egg rice bowl" }, { "slug": "lasagna-soup-high-protein", "name": "Lasagna soup, high-protein", "slot": "dinner", "cuisine": "international", "format": "meal", "prepNote": "batch of 4", "yield": 4, "ingredients": [ { "slug": "beef", "qty": 150 }, { "slug": "pasta", "qty": 50 }, { "slug": "tinnedtomato", "qty": 0.5 }, { "slug": "tomatopaste", "qty": 10 }, { "slug": "onion", "qty": 0.25 }, { "slug": "garlic", "qty": 0.2 }, { "slug": "oregano", "qty": 1 }, { "slug": "cottage", "qty": 100 }, { "slug": "parmesan", "qty": 10 }, { "slug": "oliveoil", "qty": 4 }, { "slug": "parsley", "qty": 0.1 }, { "slug": "spices", "qty": 0.01 } ], "steps": [ "Brown 600 g hebra mince hard in a big pot, no oil, breaking it up until the edges crisp. Pour off any liquid.", "Add 1 chopped onion, 6 crushed garlic cloves, 1 tbsp olive oil, 3 min. Then 40 g tomato paste, 2 tins chopped tomatoes, 4 tsp oregano, chili flakes, salt, pepper, 1.2 L water. Simmer 15 min.", "Break 200 g pasta into short pieces and drop it in. 9 min, stirring so it doesn't stick. Add water if it thickens — it's a soup.", "Per bowl: a quarter of the pot, 100 g cottage cheese spooned on top instead of ricotta, 10 g parmesan, parsley.", "Box the soup without the cottage cheese; add it cold when you reheat. Freezes well." ], "tags": [ "beef", "dairy", "gluten", "batch", "pork-free" ], "description": "Beefy tomato broth with pasta, topped with cottage cheese and parmesan.", "imageQuery": "lasagna soup bowl ricotta" }, { "slug": "cottage-cheese-pasta-spinach", "name": "Creamy cottage cheese pasta with spinach", "slot": "dinner", "cuisine": "international", "format": "meal", "prepNote": "20 min, makes 2", "yield": 2, "ingredients": [ { "slug": "pasta", "qty": 80 }, { "slug": "cottage", "qty": 220 }, { "slug": "parmesan", "qty": 15 }, { "slug": "spinach", "qty": 100 }, { "slug": "tomato", "qty": 100 }, { "slug": "garlic", "qty": 0.2 }, { "slug": "oliveoil", "qty": 5 }, { "slug": "lemon", "qty": 0.25 }, { "slug": "oregano", "qty": 0.5 }, { "slug": "spices", "qty": 0.01 } ], "steps": [ "Boil 160 g pasta 1 min short of the packet time. Keep a cup of the water.", "Blend 440 g cottage cheese with 30 g parmesan, 2 garlic cloves, juice of half a lemon, pepper and 100 ml pasta water until completely smooth — a full 2 min. It goes from grainy to silky; keep going.", "Pan, 2 tsp olive oil: 2 sliced garlic cloves, chili flakes, 200 g halved cherry tomatoes, 3 min. Add 200 g frozen spinach, squeezed dry, until hot.", "Off the heat: pasta and the cottage sauce, toss, loosen with pasta water. Don't boil it or it splits. Oregano, black pepper.", "Makes 2. Reheat low with a splash of water. Twice the protein of an alfredo, a fifth of the fat." ], "tags": [ "vegetarian", "dairy", "gluten", "pork-free" ], "description": "Silky blended cottage cheese sauce over pasta with spinach and tomatoes.", "imageQuery": "creamy cottage cheese pasta spinach" }, { "slug": "chickpea-shakshuka-feta", "name": "Chickpea shakshuka with feta", "slot": "dinner", "cuisine": "international", "format": "meal", "prepNote": "20 min", "yield": 1, "ingredients": [ { "slug": "eggs", "qty": 4 }, { "slug": "chickpeas", "qty": 0.4 }, { "slug": "tinnedtomato", "qty": 0.5 }, { "slug": "bellpepper", "qty": 100 }, { "slug": "onion", "qty": 0.5 }, { "slug": "garlic", "qty": 0.2 }, { "slug": "feta", "qty": 30 }, { "slug": "pita", "qty": 1 }, { "slug": "oliveoil", "qty": 5 }, { "slug": "parsley", "qty": 0.1 }, { "slug": "spices", "qty": 0.03 } ], "steps": [ "Pan, 1 tsp olive oil: half a chopped onion, 100 g diced bell pepper, 2 crushed garlic cloves, 5 min. Add 1 tsp cumin, 1 tsp paprika, chili flakes.", "Add three-quarters of a tin of chopped tomatoes and half a tin of rinsed chickpeas, salt, 50 ml water. Simmer 8 min until thick.", "Make wells. Crack in 2 whole eggs, pour 3 whites around them. Cover, low heat, 4 min — whites set, yolks soft.", "Crumble 30 g feta over, parsley, black pepper. One pita to mop. The sauce batches and freezes; poach the eggs fresh each time." ], "tags": [ "vegetarian", "eggs", "dairy", "gluten", "quick", "pork-free" ], "description": "Eggs poached in spiced tomato and chickpeas, crumbled feta on top.", "imageQuery": "shakshuka eggs chickpeas feta skillet" }, { "slug": "chicken-fajita-wraps", "name": "Sheet-pan chicken fajita wraps", "slot": "dinner", "cuisine": "international", "format": "sandwich", "prepNote": "batch of 3", "yield": 3, "ingredients": [ { "slug": "chicken", "qty": 200 }, { "slug": "tortilla", "qty": 1 }, { "slug": "bellpepper", "qty": 150 }, { "slug": "onion", "qty": 0.5 }, { "slug": "gyog", "qty": 50 }, { "slug": "tomato", "qty": 80 }, { "slug": "coriander", "qty": 0.15 }, { "slug": "lemon", "qty": 0.5 }, { "slug": "garlic", "qty": 0.15 }, { "slug": "oliveoil", "qty": 5 }, { "slug": "spices", "qty": 0.04 } ], "steps": [ "Slice 600 g chicken into strips. Toss with 3 sliced bell peppers, 1½ sliced onions, 1 tbsp olive oil, juice of a lemon, 3 crushed garlic cloves, 2 tsp paprika, 2 tsp cumin, 1 tsp chili, salt.", "One tray, single layer — crowding steams it. Oven 220°C, 18 min, top element for the last 3 to char the edges.", "Salsa: 240 g diced tomato, chopped coriander, squeeze of lemon, salt. Crema: 150 g Greek yogurt, lemon, pinch of chili — sour cream and cheese are what make restaurant fajitas 900 kcal.", "Per wrap: warm a tortilla in a dry pan, a third of the tray, salsa, crema. Fold the ends in and roll tight.", "Box the filling and salsa separately; roll on the day. Keeps 4 days." ], "tags": [ "chicken", "dairy", "gluten", "batch", "pork-free" ], "description": "Charred chicken, peppers and onions rolled in a warm tortilla.", "imageQuery": "chicken fajita wrap peppers" }, { "slug": "chicken-banh-mi", "name": "Chicken banh mi", "slot": "dinner", "cuisine": "international", "format": "sandwich", "prepNote": "batch of 3", "yield": 3, "ingredients": [ { "slug": "chicken", "qty": 180 }, { "slug": "baguette", "qty": 0.5 }, { "slug": "carrot", "qty": 60 }, { "slug": "cucumber", "qty": 60 }, { "slug": "coriander", "qty": 0.15 }, { "slug": "gyog", "qty": 40 }, { "slug": "soysauce", "qty": 10 }, { "slug": "honey", "qty": 6 }, { "slug": "garlic", "qty": 0.15 }, { "slug": "lemon", "qty": 0.2 }, { "slug": "oliveoil", "qty": 3 }, { "slug": "spices", "qty": 0.02 } ], "steps": [ "Pickle: 180 g carrot and 180 g cucumber in matchsticks, 4 tbsp white vinegar, 1 tsp honey, 1 tsp salt. 10 min minimum; keeps a week in a jar.", "Slice 540 g chicken thin. Marinade: 30 ml soy sauce, 10 g honey, 3 crushed garlic cloves, black pepper, 15 min. Hot pan, 2 tsp oil, 3 min a side in two batches until glazed and charred.", "Sauce: 120 g Greek yogurt, juice of half a lemon, chili flakes or a spoon of chili paste — sriracha mayo without the mayo.", "Per sandwich: split half a baguette, pull out some of the crumb, sauce on both sides, a third of the chicken, a third of the pickles, a handful of coriander leaves.", "Box the chicken and pickles; assemble on the day so the bread stays crisp." ], "tags": [ "chicken", "dairy", "gluten", "batch", "pork-free" ], "description": "Glazed chicken, tangy pickled carrot and cucumber in crusty baguette.", "imageQuery": "chicken banh mi sandwich" }, { "slug": "balila-eggs", "name": "Balila with boiled eggs", "slot": "breakfast", "cuisine": "lebanese", "format": "meal", "prepNote": "8 min", "yield": 1, "ingredients": [ { "slug": "chickpeas", "qty": 0.6 }, { "slug": "eggs", "qty": 3 }, { "slug": "pita", "qty": 1 }, { "slug": "garlic", "qty": 0.1 }, { "slug": "lemon", "qty": 0.5 }, { "slug": "oliveoil", "qty": 5 }, { "slug": "tomato", "qty": 80 }, { "slug": "cucumber", "qty": 60 }, { "slug": "mint", "qty": 0.1 }, { "slug": "spices", "qty": 0.02 } ], "steps": [ "Warm 150 g chickpeas, just over half a tin, in 3 tbsp of their liquid with 2 crushed garlic cloves and ½ tsp cumin, 3 min. Mash a few with the back of a spoon.", "Off the heat: juice of half a lemon, 1 tsp olive oil measured, salt, a pinch of chili. No pine nuts, no pool of oil.", "Halve 3 boiled eggs from the Sunday batch and lay them on top. Paprika over everything.", "One pita, sliced tomato and cucumber, mint leaves. The rest of the tin keeps 3 days." ], "tags": [ "vegetarian", "eggs", "gluten", "quick", "pork-free" ], "description": "Warm chickpeas with garlic, cumin and lemon, boiled eggs alongside.", "imageQuery": "balila chickpeas cumin lemon bowl" }, { "slug": "batata-w-bayd", "name": "Batata w bayd (potato & egg skillet)", "slot": "breakfast", "cuisine": "lebanese", "format": "meal", "prepNote": "10 min", "yield": 1, "ingredients": [ { "slug": "potato", "qty": 150 }, { "slug": "eggs", "qty": 4 }, { "slug": "onion", "qty": 0.25 }, { "slug": "oliveoil", "qty": 5 }, { "slug": "labneh", "qty": 60 }, { "slug": "pita", "qty": 1 }, { "slug": "cucumber", "qty": 60 }, { "slug": "mint", "qty": 0.1 }, { "slug": "spices", "qty": 0.02 } ], "steps": [ "Cube 150 g boiled potato from the Sunday batch. Soften a quarter onion in a splash of water in a non-stick pan, 2 min.", "Add 1 tsp olive oil and the potato. Leave it alone on medium-high 4 min so it crisps. The classic deep-fries it.", "Whisk 2 eggs with 2 whites, salt, ½ tsp seven spice. Pour over, scramble on medium-low until just set. Sumac on top.", "60 g labneh and 1 pita on the side, cucumber, mint. Eat it stuffed into the pita, bakery style." ], "tags": [ "vegetarian", "eggs", "dairy", "gluten", "quick", "pork-free" ], "description": "Crisped potato cubes scrambled with eggs, sumac and seven spice.", "imageQuery": "potato egg skillet scramble" }, { "slug": "ejjeh-omelette", "name": "Ejjeh (parsley & onion omelette)", "slot": "breakfast", "cuisine": "lebanese", "format": "meal", "prepNote": "batch of 3, 20 min", "yield": 3, "ingredients": [ { "slug": "eggs", "qty": 5 }, { "slug": "parsley", "qty": 0.3 }, { "slug": "onion", "qty": 0.3 }, { "slug": "mint", "qty": 0.1 }, { "slug": "oliveoil", "qty": 3 }, { "slug": "labneh", "qty": 80 }, { "slug": "pita", "qty": 1 }, { "slug": "tomato", "qty": 60 }, { "slug": "spices", "qty": 0.02 } ], "steps": [ "For 3: whisk 9 whole eggs with 9 whites, salt, pepper, 1 tsp seven spice.", "Stir in a bunch of finely chopped parsley, 1 grated onion squeezed dry, a small handful of chopped mint. No flour, which is what makes the fried version heavy.", "Brush a 25 cm tray with 2 tsp olive oil. Pour, oven 180°C for 18 min until set and lightly golden. Cut into 3 slabs.", "Per breakfast: one slab, 80 g labneh with sumac, 1 pita, sliced tomato. Keeps 3 days; eat cold or reheat 40 s." ], "tags": [ "vegetarian", "eggs", "dairy", "gluten", "batch", "pork-free" ], "description": "Herby parsley and onion omelette baked as a tray for the week.", "imageQuery": "parsley herb omelette frittata" }, { "slug": "bayd-w-lahme", "name": "Bayd w lahme (eggs with lean beef)", "slot": "breakfast", "cuisine": "lebanese", "format": "meal", "prepNote": "10 min", "yield": 1, "ingredients": [ { "slug": "beef", "qty": 100 }, { "slug": "eggs", "qty": 4 }, { "slug": "onion", "qty": 0.25 }, { "slug": "pita", "qty": 1 }, { "slug": "tomato", "qty": 80 }, { "slug": "pickles", "qty": 0.05 }, { "slug": "spices", "qty": 0.03 } ], "steps": [ "Brown 100 g hebra mince with a quarter grated onion, ½ tsp seven spice, a pinch of cinnamon, salt. No oil, no lamb fat. Pour off any liquid.", "Spread the meat flat. Crack 2 eggs on top, pour 2 whites around them. Cover, 2 to 3 min until the whites set and the yolks are still soft.", "Sumac and chili flakes over the top. One pita, sliced tomato, a couple of pickles.", "Awarma is lamb preserved in its own fat. This is the same breakfast with the fat left out." ], "tags": [ "beef", "eggs", "gluten", "quick", "pork-free" ], "description": "Spiced lean beef with eggs cracked on top, awarma without the fat.", "imageQuery": "eggs minced beef skillet" }, { "slug": "cheese-manoushe-saj", "name": "Cheese manoushe on saj", "slot": "breakfast", "cuisine": "lebanese", "format": "sandwich", "prepNote": "8 min", "yield": 1, "ingredients": [ { "slug": "saj", "qty": 1 }, { "slug": "labneh", "qty": 60 }, { "slug": "lightcheese", "qty": 4 }, { "slug": "tomato", "qty": 60 }, { "slug": "cucumber", "qty": 60 }, { "slug": "mint", "qty": 0.1 }, { "slug": "spices", "qty": 0.01 } ], "steps": [ "Lay one saj sheet on a tray. Spread 60 g labneh over the middle half, lay 4 light cheese slices on top, a pinch of dried mint.", "Oven 200°C, 5 min, until the cheese melts and the edges crisp. No oil: the bakery brushes the dough with it, saj doesn't need it.", "Sliced tomato, cucumber and mint leaves on the cheese. Fold in half, then in half again, like a bakery manoushe.", "Wrap in paper. Holds warm 20 min in the bag." ], "tags": [ "vegetarian", "dairy", "gluten", "quick", "pork-free" ], "description": "Bakery cheese manoushe on thin saj, melted and folded, no oil.", "imageQuery": "cheese manakish flatbread folded" }, { "slug": "zaatar-egg-manoushe", "name": "Za'atar & egg manoushe on pita", "slot": "breakfast", "cuisine": "lebanese", "format": "sandwich", "prepNote": "10 min", "yield": 1, "ingredients": [ { "slug": "pita", "qty": 2 }, { "slug": "eggs", "qty": 4 }, { "slug": "labneh", "qty": 60 }, { "slug": "oliveoil", "qty": 5 }, { "slug": "tomato", "qty": 60 }, { "slug": "cucumber", "qty": 60 }, { "slug": "mint", "qty": 0.1 }, { "slug": "spices", "qty": 0.03 } ], "steps": [ "Za'atar paste: 1 tbsp za'atar, 1 tsp olive oil, 1 tsp water. Open 2 small pitas flat and spread it thin over both.", "Oven 220°C, 4 min, until the edges crisp. Bakery za'atar is half oil; this is one measured teaspoon.", "Whisk 2 eggs with 2 whites, salt. Scramble in a dry non-stick pan on medium-low, pull off while glossy.", "Spread 60 g labneh over the hot za'atar, pile on the eggs, tomato, cucumber, mint. Fold each pita in half." ], "tags": [ "vegetarian", "eggs", "dairy", "gluten", "quick", "pork-free" ], "description": "Za'atar-baked pita with scrambled eggs and labneh, folded bakery-style.", "imageQuery": "zaatar manakish egg flatbread" }, { "slug": "bazella-w-riz", "name": "Bazella w riz (pea & carrot stew)", "slot": "lunch", "cuisine": "lebanese", "format": "meal", "prepNote": "batch of 4", "yield": 4, "ingredients": [ { "slug": "beef", "qty": 170 }, { "slug": "peas", "qty": 150 }, { "slug": "carrot", "qty": 60 }, { "slug": "tomato", "qty": 100 }, { "slug": "tomatopaste", "qty": 10 }, { "slug": "onion", "qty": 0.3 }, { "slug": "garlic", "qty": 0.15 }, { "slug": "coriander", "qty": 0.25 }, { "slug": "oliveoil", "qty": 5 }, { "slug": "rice", "qty": 65 }, { "slug": "spices", "qty": 0.03 } ], "steps": [ "Sear 680 g hebra cubes in a dry non-stick pot on high until browned, two batches. Ask the butcher: هبرة مكعبات. Lift out.", "Taqliya: 1 tbsp olive oil, 1 large chopped onion, 6 crushed garlic cloves, a bunch of chopped coriander, 2 min until fragrant.", "Beef back in with 600 g frozen peas, 240 g diced carrot, 400 g chopped tomato, 40 g tomato paste, 1 tsp seven spice, salt, 500 ml water. Cover, simmer 25 min.", "Rice: 260 g dry, cooked plain. Skip the vermicelli toasted in butter.", "Per box: a quarter of the stew over 200 g cooked rice. Freezes well." ], "tags": [ "beef", "batch", "pork-free" ], "description": "Lean beef and sweet peas in tomato broth over plain rice.", "imageQuery": "peas carrots beef stew rice" }, { "slug": "sabanekh-w-riz", "name": "Yakhnet sabanekh (spinach stew) & rice", "slot": "lunch", "cuisine": "lebanese", "format": "meal", "prepNote": "batch of 3", "yield": 3, "ingredients": [ { "slug": "beef", "qty": 160 }, { "slug": "spinach", "qty": 130 }, { "slug": "onion", "qty": 0.3 }, { "slug": "garlic", "qty": 0.15 }, { "slug": "coriander", "qty": 0.3 }, { "slug": "lemon", "qty": 0.5 }, { "slug": "oliveoil", "qty": 5 }, { "slug": "almonds", "qty": 10 }, { "slug": "rice", "qty": 60 }, { "slug": "laban", "qty": 100 }, { "slug": "spices", "qty": 0.03 } ], "steps": [ "Brown 480 g hebra mince with 1 chopped onion, 1 tsp seven spice, ½ tsp cinnamon, salt. No oil. Pour off any liquid.", "Taqliya: 1 tbsp olive oil, 6 crushed garlic cloves, a bunch of chopped coriander, 2 min until fragrant.", "Add a 400 g bag of frozen spinach straight from the freezer and 200 ml water. Cover, 15 min. Juice of 1½ lemons at the end; it should be sharp.", "Toast 30 g almonds dry in a pan. They replace the pine nuts fried in butter.", "Per plate: a third of the stew over 150 g cooked rice, 10 g almonds, 100 g laban on the side. Freezes well without the rice." ], "tags": [ "beef", "dairy", "nuts", "batch", "pork-free" ], "description": "Lemony spinach and beef stew with toasted almonds, over rice.", "imageQuery": "spinach beef stew rice lemon" }, { "slug": "fasoulia-w-riz", "name": "Fasoulia w riz (white bean stew)", "slot": "lunch", "cuisine": "lebanese", "format": "meal", "prepNote": "batch of 4", "yield": 4, "ingredients": [ { "slug": "beef", "qty": 160 }, { "slug": "whitebeans", "qty": 0.5 }, { "slug": "onion", "qty": 0.3 }, { "slug": "garlic", "qty": 0.15 }, { "slug": "coriander", "qty": 0.25 }, { "slug": "tomato", "qty": 100 }, { "slug": "tomatopaste", "qty": 10 }, { "slug": "oliveoil", "qty": 5 }, { "slug": "rice", "qty": 65 }, { "slug": "lemon", "qty": 0.25 }, { "slug": "spices", "qty": 0.03 } ], "steps": [ "Sear 640 g hebra cubes in a dry non-stick pot until browned, two batches. Lift out.", "Soften 1 large chopped onion and 6 crushed garlic cloves in 1 tbsp olive oil, 3 min. Add 40 g tomato paste, stir 1 min.", "Beef back in with 2 tins white beans, drained and rinsed, 400 g chopped tomato, a bunch of chopped coriander, 1 tsp seven spice, salt, 500 ml water. Cover, simmer 25 min until thick.", "The classic starts with a lamb shank simmered in its own fat. This is the same stew with the fat left out.", "Per box: a quarter of the stew over 200 g cooked rice, a squeeze of lemon. Freezes well." ], "tags": [ "beef", "batch", "pork-free" ], "description": "White beans and lean beef in tomato sauce, the Sunday classic.", "imageQuery": "white bean beef stew rice" }, { "slug": "kousa-mehshi", "name": "Kousa mehshi bi banadoura (stuffed zucchini)", "slot": "lunch", "cuisine": "lebanese", "format": "meal", "prepNote": "batch of 4, 1 h", "yield": 4, "ingredients": [ { "slug": "zucchini", "qty": 350 }, { "slug": "beef", "qty": 170 }, { "slug": "rice", "qty": 35 }, { "slug": "tomato", "qty": 150 }, { "slug": "tomatopaste", "qty": 15 }, { "slug": "garlic", "qty": 0.15 }, { "slug": "mint", "qty": 0.1 }, { "slug": "laban", "qty": 120 }, { "slug": "pita", "qty": 1 }, { "slug": "spices", "qty": 0.03 } ], "steps": [ "Core 1.4 kg small kousa with a manara, keeping the walls thin. Save the pulp for tomorrow's scramble. Soak the shells in salted water 10 min.", "Hashweh: 680 g hebra, 140 g rinsed rice, 1 tsp seven spice, ½ tsp cinnamon, 1 tsp dried mint, salt, pepper, 3 tbsp water. No butter in the mix; hebra needs the water to stay juicy.", "Fill each kousa two-thirds, the rice swells. Stand them upright in a pot.", "Broth: 600 g chopped tomato, 60 g tomato paste, 6 crushed garlic cloves, 1 tsp dried mint, salt, 700 ml water. Pour to cover, weigh down with a plate, simmer 40 min.", "Per plate: a quarter of the kousa with a ladle of broth, 120 g laban, 1 pita. Freezes well." ], "tags": [ "beef", "dairy", "gluten", "batch", "pork-free" ], "description": "Zucchini stuffed with lean beef and rice, simmered in tomato broth.", "imageQuery": "stuffed zucchini tomato sauce" }, { "slug": "fattoush-chicken", "name": "Fattoush with grilled chicken", "slot": "lunch", "cuisine": "lebanese", "format": "meal", "prepNote": "10 min", "yield": 1, "ingredients": [ { "slug": "chicken", "qty": 200 }, { "slug": "pita", "qty": 2 }, { "slug": "lettuce", "qty": 0.3 }, { "slug": "cucumber", "qty": 100 }, { "slug": "tomato", "qty": 100 }, { "slug": "bellpepper", "qty": 50 }, { "slug": "onion", "qty": 0.2 }, { "slug": "parsley", "qty": 0.2 }, { "slug": "mint", "qty": 0.15 }, { "slug": "lemon", "qty": 0.5 }, { "slug": "oliveoil", "qty": 7 }, { "slug": "spices", "qty": 0.03 } ], "steps": [ "Toast 2 small pitas in the oven at 200°C, 6 min, until crisp. No frying. Break into pieces.", "Chop lettuce, cucumber, tomato, bell pepper, a slice of onion, parsley and mint into a big bowl.", "Dressing: juice of half a lemon, 1½ tsp olive oil, 1 tsp sumac, salt. The classic uses 3 to 4 tbsp of oil.", "Toss with the bread just before eating. 200 g sliced grilled chicken from the Sunday taouk batch on top.", "For work, box the salad, bread and chicken separately and dress at the desk." ], "tags": [ "chicken", "gluten", "quick", "pork-free" ], "description": "Crisp fattoush with sumac dressing and grilled chicken on top.", "imageQuery": "fattoush salad grilled chicken pita" }, { "slug": "arayes-kafta", "name": "Arayes kafta (kafta-stuffed pita)", "slot": "lunch", "cuisine": "lebanese", "format": "sandwich", "prepNote": "batch of 3", "yield": 3, "ingredients": [ { "slug": "beef", "qty": 170 }, { "slug": "pita", "qty": 2 }, { "slug": "onion", "qty": 0.25 }, { "slug": "parsley", "qty": 0.25 }, { "slug": "oliveoil", "qty": 5 }, { "slug": "gyog", "qty": 100 }, { "slug": "garlic", "qty": 0.1 }, { "slug": "cucumber", "qty": 80 }, { "slug": "tomato", "qty": 80 }, { "slug": "mint", "qty": 0.1 }, { "slug": "lemon", "qty": 0.25 }, { "slug": "spices", "qty": 0.03 } ], "steps": [ "Kafta for 3: 510 g hebra, half a grated onion squeezed dry, a small bunch of chopped parsley, 1 tsp seven spice, ½ tsp cinnamon, salt, pepper. Knead 2 min.", "Split 6 small pitas open at the seam. Spread 85 g kafta thin inside each, right to the edges, press closed.", "Brush the outsides with 1 tbsp olive oil in total. Oven 200°C on a rack, 15 min, flip halfway, until crisp and cooked through. Hebra doesn't leak fat, so the bread stays crisp.", "Dip: 100 g Greek yogurt per portion, 1 crushed garlic clove, chopped mint. Salad: cucumber, tomato, lemon.", "Per portion: 2 arayes cut into wedges, the dip, the salad. Reheat in a dry pan, not the microwave." ], "tags": [ "beef", "dairy", "gluten", "batch", "pork-free" ], "description": "Pita stuffed with spiced kafta, oven-crisped, with yogurt-mint dip.", "imageQuery": "arayes kafta pita grilled" }, { "slug": "lahm-bi-ajin-pita", "name": "Lahm bi ajin on pita (meat manoushe)", "slot": "lunch", "cuisine": "lebanese", "format": "sandwich", "prepNote": "20 min, makes 2", "yield": 2, "ingredients": [ { "slug": "beef", "qty": 180 }, { "slug": "pita", "qty": 2 }, { "slug": "tomato", "qty": 100 }, { "slug": "onion", "qty": 0.3 }, { "slug": "parsley", "qty": 0.25 }, { "slug": "gyog", "qty": 30 }, { "slug": "lemon", "qty": 0.5 }, { "slug": "cucumber", "qty": 60 }, { "slug": "mint", "qty": 0.1 }, { "slug": "laban", "qty": 100 }, { "slug": "spices", "qty": 0.03 } ], "steps": [ "For 2: mix 360 g raw hebra with 200 g finely chopped tomato, juice squeezed out, half a grated onion, a small bunch of chopped parsley, 60 g Greek yogurt, juice of half a lemon, 1 tsp seven spice, ½ tsp chili flakes, salt.", "Open 4 small pitas flat. Spread the meat thin over each, edge to edge; it shrinks as it cooks.", "Oven 220°C on the rack, 10 to 12 min, until the edges crisp and the meat browns. No oil on top; the yogurt keeps it moist.", "Per portion: 2 pitas, a squeeze of lemon, mint leaves, cucumber on the side, 100 g laban to drink. Reheats 3 min in the oven." ], "tags": [ "beef", "dairy", "gluten", "quick", "pork-free" ], "description": "Open-faced meat manoushe on pita, baked hot, with laban.", "imageQuery": "lahm bi ajin meat flatbread" }, { "slug": "samak-meshwi-batata-harra", "name": "Grilled fish & batata harra", "slot": "dinner", "cuisine": "lebanese", "format": "meal", "prepNote": "25 min", "yield": 1, "ingredients": [ { "slug": "fish", "qty": 220 }, { "slug": "potato", "qty": 200 }, { "slug": "garlic", "qty": 0.2 }, { "slug": "coriander", "qty": 0.3 }, { "slug": "lemon", "qty": 0.5 }, { "slug": "oliveoil", "qty": 7 }, { "slug": "lettuce", "qty": 0.2 }, { "slug": "tomato", "qty": 80 }, { "slug": "pita", "qty": 1 }, { "slug": "spices", "qty": 0.03 } ], "steps": [ "Oven 220°C. Cube 200 g boiled potato from the Sunday batch (or boil 12 min), toss with 1 tsp olive oil, salt and ½ tsp chili flakes. Roast 15 min until the edges crisp — the classic deep-fries them.", "Batata harra finish: warm 2 crushed garlic cloves, a handful of chopped coriander and a pinch of chili in ½ tsp olive oil for 1 min. Toss through the hot potatoes with a squeeze of lemon.", "Fish: 220 g fillet with salt, cumin, paprika and lemon. Grill pan on high 3 min a side, or into the same oven for 12 min — no flour, no frying.", "Plate with lettuce and tomato dressed in lemon and sumac, 1 pita, a lemon wedge.", "Buy the fish on the day — cook it fresh, it doesn't keep boxed." ], "tags": [ "fish", "gluten", "quick", "pork-free" ], "description": "Lemony grilled fish with crisp chili-coriander potatoes and salad.", "imageQuery": "grilled white fish lemon potatoes" }, { "slug": "kibbet-samak-lean", "name": "Kibbet samak bil sanieh, lean", "slot": "dinner", "cuisine": "lebanese", "format": "meal", "prepNote": "batch of 4", "yield": 4, "ingredients": [ { "slug": "fish", "qty": 180 }, { "slug": "finebulgur", "qty": 50 }, { "slug": "onion", "qty": 0.75 }, { "slug": "coriander", "qty": 0.25 }, { "slug": "almonds", "qty": 10 }, { "slug": "oliveoil", "qty": 6 }, { "slug": "gyog", "qty": 100 }, { "slug": "tahini", "qty": 8 }, { "slug": "lemon", "qty": 0.5 }, { "slug": "garlic", "qty": 0.1 }, { "slug": "lettuce", "qty": 0.2 }, { "slug": "cucumber", "qty": 80 }, { "slug": "tomato", "qty": 80 }, { "slug": "spices", "qty": 0.04 } ], "steps": [ "Soak 200 g fine bulgur in cold water 10 min, squeeze dry. Blend with 1 onion, the zest of 1 lemon, 1 tsp cumin, ½ tsp seven spice, salt, pepper.", "Pulse 720 g white fish fillet (skin off, bones out) to a paste and knead with the bulgur and a splash of iced water. That's the shell — Tripoli style, no meat.", "Filling: soften 2 sliced onions in 1 tbsp olive oil for 12 min with a bunch of chopped coriander, 40 g chopped almonds and ½ tsp paprika.", "Lightly oil a 28 cm tray. Press in half the shell with wet hands, spread the filling, cover with the rest. Score diamonds, brush with 2 tsp olive oil. Oven 200°C, 30 min.", "Tarator for 4: 400 g Greek yogurt, 32 g tahini, 4 crushed garlic cloves, juice of 2 lemons, salt. Per plate: a quarter of the tray, tarator, cucumber-tomato-lettuce salad." ], "tags": [ "fish", "gluten", "dairy", "nuts", "batch", "pork-free" ], "description": "Tripoli fish kibbeh baked golden, with tahini-yogurt tarator and salad.", "imageQuery": "baked fish kibbeh tray" }, { "slug": "baked-falafel-sandwich", "name": "Baked falafel pita", "slot": "dinner", "cuisine": "lebanese", "format": "sandwich", "prepNote": "batch of 4, soak overnight", "yield": 4, "ingredients": [ { "slug": "drychickpeas", "qty": 70 }, { "slug": "parsley", "qty": 0.25 }, { "slug": "coriander", "qty": 0.25 }, { "slug": "onion", "qty": 0.25 }, { "slug": "garlic", "qty": 0.15 }, { "slug": "oliveoil", "qty": 5 }, { "slug": "gyog", "qty": 80 }, { "slug": "tahini", "qty": 10 }, { "slug": "lemon", "qty": 0.5 }, { "slug": "pita", "qty": 2 }, { "slug": "tomato", "qty": 60 }, { "slug": "lettuce", "qty": 0.15 }, { "slug": "mint", "qty": 0.1 }, { "slug": "pickles", "qty": 0.1 }, { "slug": "spices", "qty": 0.03 } ], "steps": [ "Soak 280 g dry chickpeas overnight in plenty of water — never tinned, they turn to mush. Drain well.", "Blend with a bunch each of parsley and coriander, 1 onion, 5 garlic cloves, 2 tsp cumin, 1 tsp seven spice, ½ tsp chili, salt and ½ tsp baking soda until it looks like wet sand.", "Shape 16 patties, brush with 4 tsp olive oil in total, oven 200°C 25 min, flip halfway. The classic deep-fries — baked, each one is about 40 kcal instead of 90.", "Tarator for 4: 320 g Greek yogurt, 40 g tahini, juice of 2 lemons, 1 crushed garlic clove, salt.", "Per sandwich: 2 small pitas, 4 patties, tarator, tomato, lettuce, mint, pickles. Freeze raw patties in a single layer — bake from frozen, 5 min longer." ], "tags": [ "vegetarian", "dairy", "gluten", "batch", "pork-free" ], "description": "Crisp oven falafel in pita with tahini-yogurt sauce, mint and pickles.", "imageQuery": "falafel pita sandwich tahini" }, { "slug": "maghmour-eggplant-chickpea", "name": "Maghmour (eggplant & chickpea stew)", "slot": "dinner", "cuisine": "lebanese", "format": "meal", "prepNote": "batch of 3", "yield": 3, "ingredients": [ { "slug": "eggplant", "qty": 250 }, { "slug": "chickpeas", "qty": 0.85 }, { "slug": "tinnedtomato", "qty": 0.5 }, { "slug": "tomatopaste", "qty": 10 }, { "slug": "onion", "qty": 0.5 }, { "slug": "garlic", "qty": 0.25 }, { "slug": "oliveoil", "qty": 7 }, { "slug": "mint", "qty": 0.1 }, { "slug": "gyog", "qty": 150 }, { "slug": "pita", "qty": 1 }, { "slug": "spices", "qty": 0.03 } ], "steps": [ "Oven 220°C. Cube 750 g eggplant, salt 10 min, pat dry, toss with 1 tbsp olive oil and roast on a tray 20 min until soft and brown. The classic deep-fries it in half a cup of oil.", "Soften 1½ chopped onions and 6 crushed garlic cloves in 1 tsp olive oil, 5 min. Add 1½ tins chopped tomato, 30 g tomato paste, 1 tsp seven spice, 1 tsp dried mint, salt, 150 ml water.", "Add the eggplant and 2½ tins of rinsed chickpeas. Simmer uncovered 20 min until thick. Better the next day, warm or at room temperature.", "Per plate: a third of the stew, 150 g Greek yogurt with a crushed garlic clove and salt on the side, 1 small pita, fresh mint on top." ], "tags": [ "vegetarian", "dairy", "gluten", "batch", "pork-free" ], "description": "Roasted eggplant and chickpeas in garlicky tomato, with garlic yogurt.", "imageQuery": "eggplant chickpea tomato stew" }, { "slug": "daoud-basha-light", "name": "Daoud basha, light", "slot": "dinner", "cuisine": "lebanese", "format": "meal", "prepNote": "batch of 3", "yield": 3, "ingredients": [ { "slug": "beef", "qty": 160 }, { "slug": "rice", "qty": 60 }, { "slug": "onion", "qty": 0.5 }, { "slug": "parsley", "qty": 0.25 }, { "slug": "tinnedtomato", "qty": 0.5 }, { "slug": "tomatopaste", "qty": 10 }, { "slug": "garlic", "qty": 0.15 }, { "slug": "oliveoil", "qty": 5 }, { "slug": "almonds", "qty": 10 }, { "slug": "cucumber", "qty": 80 }, { "slug": "lettuce", "qty": 0.2 }, { "slug": "lemon", "qty": 0.3 }, { "slug": "spices", "qty": 0.03 } ], "steps": [ "Meatballs for 3: 480 g hebra mince, 1 grated onion, a handful of chopped parsley, 1 tsp seven spice, ½ tsp cinnamon, salt, pepper. Roll 18 walnut-sized balls.", "Oven 220°C, 12 min on a tray. The classic fries them in a cup of oil — skip it.", "Sauce: soften ½ chopped onion and 4 crushed garlic cloves in 1 tbsp olive oil. Add 1½ tins chopped tomato, 30 g tomato paste, 1 tsp seven spice, salt, 200 ml water. Simmer 10 min.", "Drop in the meatballs and 30 g toasted almonds (for the pine nuts). Simmer 15 min more until the sauce coats them.", "Per plate: 6 meatballs and a third of the sauce over 150 g cooked rice, cucumber-lettuce salad with lemon. Freezes well without the rice." ], "tags": [ "beef", "nuts", "batch", "pork-free" ], "description": "Oven meatballs simmered in spiced tomato sauce, served over rice.", "imageQuery": "meatballs tomato sauce rice" }, { "slug": "malfouf-mehshi", "name": "Malfouf mehshi (cabbage rolls)", "slot": "dinner", "cuisine": "lebanese", "format": "meal", "prepNote": "batch of 4", "yield": 4, "ingredients": [ { "slug": "beef", "qty": 130 }, { "slug": "rice", "qty": 40 }, { "slug": "cabbage", "qty": 0.5 }, { "slug": "garlic", "qty": 0.3 }, { "slug": "lemon", "qty": 0.75 }, { "slug": "oliveoil", "qty": 5 }, { "slug": "mint", "qty": 0.1 }, { "slug": "gyog", "qty": 100 }, { "slug": "cucumber", "qty": 80 }, { "slug": "spices", "qty": 0.03 } ], "steps": [ "Core 2 cabbages, boil whole 5 min, peel the leaves off as they soften. Cut out the thick rib, halve the big leaves. Keep the ribs for the bottom of the pot.", "Stuffing: 520 g hebra mince, 160 g rinsed rice, 1 tsp seven spice, 1 tsp dried mint, ½ tsp cinnamon, salt, pepper, 4 tsp olive oil, 100 ml water. That's all the fat — the classic uses fatty lamb.", "A finger of stuffing on each leaf, fold the sides in, roll tight like a cigar. Layer in the pot over the ribs with a sliced garlic clove between every few rolls — 12 cloves in all.", "Weigh down with a plate. Add water to just cover, the juice of 3 lemons, 1 tsp salt, 1 tsp dried mint. Simmer covered 45 min.", "Per plate: 7 rolls with a spoon of the lemon broth, 100 g Greek yogurt with cucumber and garlic. Freezes cooked, in its broth." ], "tags": [ "beef", "dairy", "batch", "pork-free" ], "description": "Tight rice-and-beef cabbage rolls simmered in lemon and garlic.", "imageQuery": "stuffed cabbage rolls lemon" }, { "slug": "djej-batata-forn", "name": "Djej w batata bil forn", "slot": "dinner", "cuisine": "lebanese", "format": "meal", "prepNote": "batch of 3", "yield": 3, "ingredients": [ { "slug": "chicken", "qty": 200 }, { "slug": "potato", "qty": 220 }, { "slug": "garlic", "qty": 0.35 }, { "slug": "lemon", "qty": 0.7 }, { "slug": "onion", "qty": 0.35 }, { "slug": "oliveoil", "qty": 5 }, { "slug": "lettuce", "qty": 0.25 }, { "slug": "cucumber", "qty": 80 }, { "slug": "spices", "qty": 0.03 } ], "steps": [ "Sauce for 3: juice of 2 lemons, a whole head of garlic crushed, 1 tbsp olive oil, 1 tsp seven spice, 1 tsp paprika, ½ tsp cumin, salt, pepper, 100 ml water.", "Cut 600 g chicken breast into 3 thick pieces — skinless, where the classic uses skin-on legs. Slice 660 g potato 1 cm thick, raw, no pre-frying. Cut 1 onion into wedges.", "Layer potato and onion in a tray, chicken on top, pour the sauce over. Cover with foil, 200°C 30 min. Uncover, 10 min more until the edges brown.", "Per plate: a third of the tray with the pan juices, lettuce-cucumber salad with lemon and sumac. Boxes reheat well — add a spoon of water." ], "tags": [ "chicken", "batch", "pork-free" ], "description": "Garlic-lemon chicken roasted over potato slices, family-tray style.", "imageQuery": "roasted chicken potatoes lemon garlic" }, { "slug": "makloubeh-chicken-light", "name": "Makloubeh with chicken, light", "slot": "dinner", "cuisine": "lebanese", "format": "meal", "prepNote": "batch of 4", "yield": 4, "ingredients": [ { "slug": "chicken", "qty": 180 }, { "slug": "eggplant", "qty": 150 }, { "slug": "rice", "qty": 60 }, { "slug": "onion", "qty": 0.25 }, { "slug": "garlic", "qty": 0.1 }, { "slug": "oliveoil", "qty": 5 }, { "slug": "almonds", "qty": 10 }, { "slug": "gyog", "qty": 100 }, { "slug": "cucumber", "qty": 100 }, { "slug": "tomato", "qty": 80 }, { "slug": "spices", "qty": 0.04 } ], "steps": [ "Poach 720 g chicken breast in 1 L water with 1 onion, 4 garlic cloves, a bay leaf, 1 tsp seven spice, salt — 15 min. Lift out, tear into big pieces. Keep the stock.", "Oven 220°C. Slice 600 g eggplant 1 cm thick, salt 10 min, pat dry, brush with 1 tbsp olive oil, roast 20 min until brown. The classic deep-fries it — that's where the calories go.", "Rinse 240 g rice. Layer in a deep pot: eggplant on the bottom, chicken, then the rice mixed with 1 tsp seven spice, ½ tsp cinnamon, ½ tsp turmeric, salt. Pour 500 ml hot stock down the side.", "Cover, simmer 20 min on low. Off the heat 10 min. Put a plate over the pot and flip — that's the makloubeh.", "Toast 40 g almonds in 1 tsp olive oil. Per plate: a quarter of the pot, 10 g almonds, 100 g Greek yogurt, cucumber-tomato salad." ], "tags": [ "chicken", "dairy", "nuts", "batch", "pork-free" ], "description": "Upside-down spiced rice with roasted eggplant and poached chicken.", "imageQuery": "makloubeh rice eggplant chicken" }, { "slug": "moghrabieh-chicken", "name": "Moghrabieh with chicken & chickpeas", "slot": "dinner", "cuisine": "lebanese", "format": "meal", "prepNote": "batch of 4", "yield": 4, "ingredients": [ { "slug": "chicken", "qty": 180 }, { "slug": "moghrabieh", "qty": 60 }, { "slug": "chickpeas", "qty": 0.375 }, { "slug": "onion", "qty": 1 }, { "slug": "garlic", "qty": 0.1 }, { "slug": "oliveoil", "qty": 5 }, { "slug": "lemon", "qty": 0.25 }, { "slug": "cucumber", "qty": 80 }, { "slug": "tomato", "qty": 80 }, { "slug": "spices", "qty": 0.04 } ], "steps": [ "Poach 720 g chicken breast in 1.5 L water with 1 onion, a bay leaf, a cinnamon stick, 1 tsp seven spice, salt — 15 min. Lift out, tear into big pieces. Keep the stock.", "Quarter 3 onions and soften in 1 tbsp olive oil 8 min without browning. Add 4 crushed garlic cloves, 1½ tins rinsed chickpeas, 1 tsp ground caraway, ½ tsp cinnamon, ½ tsp seven spice, 700 ml stock. Simmer 15 min.", "Boil 240 g moghrabieh pearls in salted water 15–20 min until tender. Drain, toss with 1 tsp olive oil and ½ tsp caraway. The classic fries them in ghee.", "Return the chicken to the onion broth for 5 min to warm through.", "Per bowl: a quarter of the pearls, chicken, chickpeas and onions, a ladle of broth, a squeeze of lemon. Cucumber-tomato salad on the side. Keeps 4 days — add broth when reheating." ], "tags": [ "chicken", "gluten", "batch", "pork-free" ], "description": "Pearl couscous with poached chicken, chickpeas and cinnamon-caraway broth.", "imageQuery": "moghrabieh pearl couscous chicken" }, { "slug": "mhalabieh-light", "name": "Mhalabieh, light", "slot": "dessert", "cuisine": "lebanese", "format": "meal", "prepNote": "15 min, batch of 4, chill 2 h", "yield": 4, "ingredients": [ { "slug": "milk", "qty": 200 }, { "slug": "cornstarch", "qty": 15 }, { "slug": "honey", "qty": 6 }, { "slug": "whey", "qty": 0.5 }, { "slug": "pistachios", "qty": 5 }, { "slug": "sweetspices", "qty": 0.01 } ], "steps": [ "Whisk 60 g cornstarch into 800 ml cold low-fat milk in a pot until no lumps remain — it has to be cold, or it clumps.", "Medium heat, whisking without stopping, 6–8 min until it thickens and coats the spoon. Off the heat, stir in 24 g honey and 1 tbsp orange-blossom water.", "Cool 5 min, then whisk in 2 scoops vanilla whey. Whey goes in off the heat — boiling it turns the pudding grainy.", "Pour into 4 cups, chill 2 h. Top each with 5 g crushed pistachios and a pinch of cinnamon.", "The café version is whole milk, sugar and a pool of syrup. Same silk, a fraction of the sugar, and real protein." ], "tags": [ "vegetarian", "dairy", "nuts", "dessert", "batch", "pork-free" ], "description": "Silky orange-blossom milk pudding, chilled, with crushed pistachios on top.", "imageQuery": "mhalabieh milk pudding pistachio" }, { "slug": "riz-bi-haleeb-light", "name": "Riz bi haleeb, light", "slot": "dessert", "cuisine": "lebanese", "format": "meal", "prepNote": "30 min, batch of 4", "yield": 4, "ingredients": [ { "slug": "rice", "qty": 25 }, { "slug": "milk", "qty": 200 }, { "slug": "honey", "qty": 8 }, { "slug": "pistachios", "qty": 5 }, { "slug": "sweetspices", "qty": 0.01 } ], "steps": [ "Rinse 100 g rice. Simmer in 250 ml water, covered, 8 min until the water is gone.", "Add 800 ml low-fat milk. Simmer uncovered on low, stirring often, 20 min until thick and creamy — it sets more as it cools.", "Off the heat: 32 g honey and 1 tbsp rose or orange-blossom water. Honey at the end replaces the half cup of sugar.", "Spoon into 4 jars, chill. Serve with 5 g crushed pistachios and cinnamon per jar. Keeps 4 days." ], "tags": [ "vegetarian", "dairy", "nuts", "dessert", "batch", "pork-free" ], "description": "Creamy rose-water rice pudding, honey-sweetened, chilled in jars.", "imageQuery": "rice pudding rose water pistachio" }, { "slug": "meghli-light", "name": "Meghli, light", "slot": "dessert", "cuisine": "lebanese", "format": "meal", "prepNote": "20 min, batch of 4, chill", "yield": 4, "ingredients": [ { "slug": "riceflour", "qty": 20 }, { "slug": "honey", "qty": 8 }, { "slug": "almonds", "qty": 5 }, { "slug": "coconut", "qty": 3 }, { "slug": "sweetspices", "qty": 0.02 } ], "steps": [ "Whisk 80 g rice flour, 1 tbsp ground caraway, 1 tsp cinnamon and ½ tsp ground anise into 1 L cold water in a pot.", "Bring to a boil, then simmer on low, whisking often, 15 min until it thickens like custard.", "Off the heat, stir in 32 g honey — sweetening at the end means a third of the classic sugar.", "Pour into 4 bowls, chill until set. Top each with 3 g desiccated coconut and 5 g slivered almonds.", "Dairy-free by nature and low in protein — pair it with a protein-heavy dinner." ], "tags": [ "vegetarian", "nuts", "dessert", "batch", "pork-free" ], "description": "Spiced caraway-cinnamon pudding topped with coconut and almonds, dairy-free.", "imageQuery": "meghli caraway pudding coconut nuts" }, { "slug": "ashta-fruit-cups", "name": "Fruit cups with labneh ashta", "slot": "dessert", "cuisine": "lebanese", "format": "meal", "prepNote": "5 min, no cooking", "yield": 1, "ingredients": [ { "slug": "labneh", "qty": 60 }, { "slug": "gyog", "qty": 60 }, { "slug": "honey", "qty": 5 }, { "slug": "strawberry", "qty": 100 }, { "slug": "banana", "qty": 0.5 }, { "slug": "pistachios", "qty": 5 }, { "slug": "sweetspices", "qty": 0.01 } ], "steps": [ "Whisk 60 g labneh, 60 g Greek yogurt, 5 g honey and ½ tsp orange-blossom water until smooth and thick. That's the ashta — no cream, no bread crumb.", "Hull and halve 100 g strawberries; slice half a banana. Pile into a cup.", "Dollop the ashta on top, 5 g crushed pistachios and a mint leaf if you have one.", "Any fruit in season works: apple, orange segments, kiwi." ], "tags": [ "vegetarian", "dairy", "nuts", "dessert", "quick", "no-cook", "pork-free" ], "description": "Fresh strawberries and banana under thick orange-blossom labneh cream.", "imageQuery": "fruit cup cream pistachio lebanese" }, { "slug": "date-tahini-balls", "name": "Date & tahini balls", "slot": "dessert", "cuisine": "lebanese", "format": "meal", "prepNote": "10 min, no cooking, batch of 6", "yield": 6, "ingredients": [ { "slug": "dates", "qty": 30 }, { "slug": "tahini", "qty": 8 }, { "slug": "oats", "qty": 10 }, { "slug": "whey", "qty": 0.25 }, { "slug": "coconut", "qty": 3 } ], "steps": [ "Pit 180 g dates. Soak in hot water 5 min if they're dry, then drain.", "Food processor: the dates, 48 g tahini, 60 g oats, 1½ scoops whey, ½ tsp cinnamon, pinch of salt. Pulse to a sticky dough — add 1 tsp water at a time if it won't hold.", "Roll into 12 balls, then roll each in desiccated coconut — 18 g in total.", "Two balls is a portion. Fridge 2 weeks in a box; freezer 2 months." ], "tags": [ "vegetarian", "dairy", "gluten", "dessert", "no-cook", "batch", "pork-free" ], "description": "Chewy date and tahini bites rolled in coconut.", "imageQuery": "date energy balls tahini coconut" }, { "slug": "labneh-honey-dates", "name": "Labneh bil assal", "slot": "dessert", "cuisine": "lebanese", "format": "meal", "prepNote": "2 min, no cooking", "yield": 1, "ingredients": [ { "slug": "labneh", "qty": 100 }, { "slug": "honey", "qty": 8 }, { "slug": "dates", "qty": 15 }, { "slug": "almonds", "qty": 8 }, { "slug": "sweetspices", "qty": 0.01 } ], "steps": [ "Spread 100 g low-fat labneh on a small plate with the back of a spoon.", "Chop 1 large date — about 15 g — and 8 g almonds. Scatter over.", "Drizzle 8 g honey — a heaped teaspoon, weigh it the first time — and dust with cinnamon.", "The mountain version is full-fat labneh under a lake of honey and walnuts. Same taste, a third of the calories." ], "tags": [ "vegetarian", "dairy", "nuts", "dessert", "quick", "no-cook", "pork-free" ], "description": "Cool labneh drizzled with honey, chopped date and almonds.", "imageQuery": "labneh honey nuts plate" }, { "slug": "aish-el-saraya-light", "name": "Aish el saraya, light", "slot": "dessert", "cuisine": "lebanese", "format": "meal", "prepNote": "20 min, batch of 4, chill 2 h", "yield": 4, "ingredients": [ { "slug": "toast", "qty": 1 }, { "slug": "honey", "qty": 6 }, { "slug": "milk", "qty": 100 }, { "slug": "cornstarch", "qty": 8 }, { "slug": "gyog", "qty": 50 }, { "slug": "pistachios", "qty": 5 }, { "slug": "sweetspices", "qty": 0.01 } ], "steps": [ "Toast 4 slices whole-wheat bread until dry and golden, crusts off. Lay one in each of 4 ramekins.", "Syrup: 16 g honey, 60 ml hot water, 1 tsp orange-blossom water, a squeeze of lemon. Spoon over the bread so it soaks through.", "Cream: whisk 32 g cornstarch into 400 ml cold milk, cook on medium, whisking, until thick. Off the heat stir in 8 g honey; cool 5 min, then fold in 200 g Greek yogurt.", "Spread the cream over the bread. Chill 2 h. 5 g crushed pistachios on each before serving.", "The bakery version is white bread soaked in sugar syrup under full-fat ashta. Same layers, a fraction of the sugar." ], "tags": [ "vegetarian", "dairy", "gluten", "nuts", "dessert", "batch", "pork-free" ], "description": "Syrup-soaked bread under a light yogurt cream and pistachios.", "imageQuery": "aish el saraya cream pistachio" }, { "slug": "atayef-labneh-light", "name": "Atayef with labneh ashta", "slot": "dessert", "cuisine": "lebanese", "format": "meal", "prepNote": "20 min, batch of 2", "yield": 2, "ingredients": [ { "slug": "oats", "qty": 20 }, { "slug": "cottage", "qty": 50 }, { "slug": "eggs", "qty": 0.5 }, { "slug": "labneh", "qty": 40 }, { "slug": "gyog", "qty": 40 }, { "slug": "honey", "qty": 6 }, { "slug": "pistachios", "qty": 5 }, { "slug": "sweetspices", "qty": 0.02 } ], "steps": [ "Blender: 40 g oats, 100 g cottage cheese, 1 egg, ½ tsp baking powder, 60 ml water. Blend to a thin batter, rest 5 min.", "Non-stick pan, medium-low, dry. Pour 8 cm rounds. Cook one side only until the top is bubbled and dry — about 2 min. Don't flip; that's what makes it an atayef.", "Filling: whisk 80 g labneh, 80 g Greek yogurt and ½ tsp orange-blossom water until thick.", "Fold each pancake over a spoon of filling and pinch half the edge closed so the cream shows. Three per portion.", "Drizzle 6 g honey per portion and 5 g crushed pistachios. Not fried, not syrup-soaked — the Ramadan version is three times the calories." ], "tags": [ "vegetarian", "dairy", "eggs", "gluten", "nuts", "dessert", "batch", "pork-free" ], "description": "Griddled mini pancakes filled with orange-blossom labneh cream, honey drizzled.", "imageQuery": "atayef pancakes cream pistachio" }, { "slug": "greek-yogurt-bark", "name": "Greek yogurt berry bark", "slot": "dessert", "cuisine": "international", "format": "meal", "prepNote": "10 min, freeze 3 h, batch of 4", "yield": 4, "ingredients": [ { "slug": "gyog", "qty": 150 }, { "slug": "honey", "qty": 5 }, { "slug": "strawberry", "qty": 50 }, { "slug": "darkchoc", "qty": 5 }, { "slug": "almonds", "qty": 5 } ], "steps": [ "Stir 20 g honey and 1 tsp vanilla into 600 g Greek yogurt.", "Spread 1 cm thick on baking paper on a tray. Scatter 200 g sliced strawberries, 20 g chopped almonds and 20 g chopped dark chocolate.", "Freeze 3 h until solid. Snap into shards; a quarter of the tray is a portion.", "Keeps 3 weeks in a freezer bag. Eat straight from the freezer — it softens fast." ], "tags": [ "vegetarian", "dairy", "nuts", "dessert", "no-cook", "batch", "pork-free" ], "description": "Frozen Greek yogurt shards with strawberries, almonds and dark chocolate.", "imageQuery": "frozen yogurt bark strawberries chocolate" }, { "slug": "protein-chia-pudding", "name": "Protein chia pudding", "slot": "dessert", "cuisine": "international", "format": "meal", "prepNote": "5 min, overnight, batch of 3", "yield": 3, "ingredients": [ { "slug": "chia", "qty": 15 }, { "slug": "milk", "qty": 100 }, { "slug": "gyog", "qty": 100 }, { "slug": "honey", "qty": 5 }, { "slug": "banana", "qty": 0.5 }, { "slug": "sweetspices", "qty": 0.01 } ], "steps": [ "Whisk 300 ml milk, 300 g Greek yogurt, 15 g honey and 1 tsp vanilla until smooth. Stir in 45 g chia seeds.", "Wait 10 min, stir again so the seeds don't sink. Divide into 3 jars, lid on, fridge overnight.", "To serve: half a sliced banana on top, cinnamon. Jars keep 4 days.", "The yogurt is what lifts this from a seed-and-milk cup to a real protein dessert." ], "tags": [ "vegetarian", "dairy", "dessert", "no-cook", "batch", "pork-free" ], "description": "Thick vanilla chia pudding set with Greek yogurt, banana on top.", "imageQuery": "chia pudding jar banana" }, { "slug": "protein-mug-cake", "name": "Chocolate protein mug cake", "slot": "dessert", "cuisine": "international", "format": "meal", "prepNote": "5 min", "yield": 1, "ingredients": [ { "slug": "oats", "qty": 20 }, { "slug": "whey", "qty": 0.5 }, { "slug": "eggs", "qty": 1 }, { "slug": "banana", "qty": 0.5 }, { "slug": "cocoa", "qty": 5 }, { "slug": "sweetspices", "qty": 0.01 } ], "steps": [ "Mash half a ripe banana in a large mug. Whisk in 1 egg.", "Add 20 g oats blended to flour, ½ scoop whey, 5 g cocoa, ¼ tsp baking powder, pinch of salt. Stir until no dry pockets.", "Microwave 60 s, check, then 15–30 s more until the top is just set — overcooked whey turns rubbery.", "Eat warm from the mug. Chocolate whey or vanilla both work." ], "tags": [ "vegetarian", "dairy", "eggs", "gluten", "dessert", "quick", "pork-free" ], "description": "Warm chocolate cake in a mug, ready in ninety seconds.", "imageQuery": "chocolate mug cake microwave" }, { "slug": "baked-apple-oat-crumb", "name": "Baked apple with oat crumb", "slot": "dessert", "cuisine": "international", "format": "meal", "prepNote": "35 min, batch of 4", "yield": 4, "ingredients": [ { "slug": "apple", "qty": 1 }, { "slug": "oats", "qty": 10 }, { "slug": "honey", "qty": 5 }, { "slug": "almonds", "qty": 5 }, { "slug": "gyog", "qty": 100 }, { "slug": "sweetspices", "qty": 0.01 } ], "steps": [ "Oven 190°C. Core 4 apples from the top without cutting through the base; score the skin around the middle so they don't burst.", "Mix 40 g oats, 20 g chopped almonds, 20 g honey and 1 tsp cinnamon. Pack into the apples.", "Stand them in a dish with 4 tbsp water, cover with foil, 25 min; uncover 10 min until soft.", "Serve one apple warm with 100 g cold Greek yogurt. Reheats in the microwave, 1 min." ], "tags": [ "vegetarian", "dairy", "gluten", "nuts", "dessert", "batch", "pork-free" ], "description": "Soft baked apple stuffed with cinnamon oat crumb, cold yogurt alongside.", "imageQuery": "baked apple oat crumble yogurt" }, { "slug": "banana-oat-protein-cookies", "name": "Banana oat protein cookies", "slot": "dessert", "cuisine": "international", "format": "meal", "prepNote": "20 min, batch of 4", "yield": 4, "ingredients": [ { "slug": "banana", "qty": 0.75 }, { "slug": "oats", "qty": 30 }, { "slug": "peanutbutter", "qty": 5 }, { "slug": "whey", "qty": 0.25 }, { "slug": "sweetspices", "qty": 0.01 } ], "steps": [ "Oven 180°C. Mash 3 very ripe bananas — brown-spotted — in a bowl.", "Stir in 120 g oats, 20 g peanut butter, 1 scoop whey and 1 tsp cinnamon. No sugar; the bananas are the sweetness.", "Drop 12 spoonfuls onto baking paper, flatten to 1 cm. Bake 14 min until the edges brown.", "Three cookies is a portion. Box for 4 days; they freeze." ], "tags": [ "vegetarian", "dairy", "gluten", "nuts", "dessert", "batch", "pork-free" ], "description": "Chewy banana oat cookies with peanut butter, no added sugar.", "imageQuery": "banana oat cookies baking" }, { "slug": "dark-chocolate-protein-pudding", "name": "Dark chocolate protein pudding", "slot": "dessert", "cuisine": "international", "format": "meal", "prepNote": "5 min, no cooking, batch of 3", "yield": 3, "ingredients": [ { "slug": "gyog", "qty": 150 }, { "slug": "whey", "qty": 0.5 }, { "slug": "cocoa", "qty": 8 }, { "slug": "honey", "qty": 5 }, { "slug": "darkchoc", "qty": 5 } ], "steps": [ "Whisk 450 g Greek yogurt, 1½ scoops whey, 24 g cocoa, 15 g honey and a pinch of salt until glossy — 2 min by hand, no lumps.", "Divide into 3 cups. Chill 30 min; it thickens to mousse.", "Grate 5 g dark chocolate over each cup before serving. Keeps 3 days.", "Chocolate whey makes it richer; vanilla whey keeps the cocoa sharper." ], "tags": [ "vegetarian", "dairy", "dessert", "quick", "no-cook", "batch", "pork-free" ], "description": "Glossy cocoa mousse from Greek yogurt and whey, grated dark chocolate.", "imageQuery": "chocolate mousse cups cocoa" }, { "slug": "cottage-cheesecake-cups", "name": "Cottage cheese cheesecake cups", "slot": "dessert", "cuisine": "international", "format": "meal", "prepNote": "15 min, chill 2 h, batch of 4", "yield": 4, "ingredients": [ { "slug": "cottage", "qty": 150 }, { "slug": "honey", "qty": 8 }, { "slug": "lemon", "qty": 0.25 }, { "slug": "oats", "qty": 10 }, { "slug": "dates", "qty": 10 }, { "slug": "strawberry", "qty": 50 }, { "slug": "sweetspices", "qty": 0.01 } ], "steps": [ "Base: pulse 40 g oats and 40 g pitted dates with 1 tsp water to a sticky crumb. Press into the bottom of 4 cups.", "Filling: blend 600 g cottage cheese, 32 g honey, the zest and juice of 1 lemon and 1 tsp vanilla for a full 2 min until silky — no curds left.", "Pour over the bases. Chill 2 h until firm.", "Top each with 50 g sliced strawberries. Keeps 3 days.", "No biscuit, no butter, no cream cheese: the cottage cheese is the cheesecake." ], "tags": [ "vegetarian", "dairy", "gluten", "dessert", "no-cook", "batch", "pork-free" ], "description": "Silky lemon cheesecake cups on a date-oat base with strawberries.", "imageQuery": "cheesecake cups strawberries jars" }, { "slug": "strawberry-froyo", "name": "Instant strawberry frozen yogurt", "slot": "dessert", "cuisine": "international", "format": "meal", "prepNote": "3 min, no cooking", "yield": 1, "ingredients": [ { "slug": "frozenberries", "qty": 150 }, { "slug": "gyog", "qty": 150 }, { "slug": "honey", "qty": 5 }, { "slug": "lemon", "qty": 0.1 } ], "steps": [ "Food processor or strong blender: 150 g frozen strawberries straight from the bag, 150 g Greek yogurt, 5 g honey, a squeeze of lemon.", "Blend, scraping the sides down, until it turns thick and smooth like soft-serve — about 1 min.", "Eat now. It doesn't refreeze well; make it fresh each time." ], "tags": [ "vegetarian", "dairy", "dessert", "quick", "no-cook", "pork-free" ], "description": "Soft-serve strawberry frozen yogurt, blended in one minute.", "imageQuery": "strawberry frozen yogurt soft serve" } ] }