Recipe–Menu For January

In the blocks below, please find your weekly recipe-menus in a restaurant-style layout. If you have any questions or concerns about the meals, please reach out to me! I upload the recipe-menu's on a Friday to help with meal prep for the week and the upcoming weekend.

Week One:

Lunch

A Dark Scramble

(Black beans with egg)

Serving size: 2
Prep time: 10 minutes
Cook time: 10 minutes
Total time: 20 minutes

What you’ll need:

1 –large– frying pan
1 –small– mixing bowl
A mixing spoon

Wet ingredients:

½ cup avocado
½ cup – halved– cherry tomatoes
¼ cup –chopped– coriander
2 ¼ cup –canned, drained– black beans
1 lime, cut into wedges
2 large eggs
2 tsp. rapeseed oil

Dry ingredients:

None

Spices:

¼ tsp. cumin seeds
1 large – sliced– garlic clove

Method:

Heat oil in the –large– pan and sauté garlic until golden.
Remove garlic and set aside.
Add beans and tomatoes to the pan and heat briefly.
In a separate section of the pan, cook eggs to your liking.
Add coriander and avocado to the beans and tomatoes and mix well.
Squeeze lime juice over before serving, and sprinkle with cumin seeds.

Helpful hint:

Use fresh lime wedges for the best flavor punch.

Snacks

A Green Crunch

(Broccoli and pasta soup)

Serving size: 2
Prep time: 10 minutes
Cook time: 15 minutes
Total time: 25 minutes

What you’ll need:

1 –large– saucepan
1 –medium– saucepan
A box grater
A blender
A wooden spoon

Wet ingredients:

½ cup broccoli stalk, grated
½ cup diced cooked chicken
⅔ cup creme fraiche
4 cups milk
½ tbsp. olive oil
¼ cup –grated– parmesan

Dry ingredients:

1 ½ cups pasta (any type)

Spices:

1 garlic clove, chopped
1 tbsp. chopped parsley
4 cups vegetable stock

Method:

Bring vegetable stock and milk to a simmer in the –large– saucepan.
Add pasta and cook until tender.
In the –medium– saucepan, sauté garlic and grated broccoli in olive oil.
Blend the cooked broccoli and garlic, then stir into the soup along with creme fraiche and parmesan.
Finally, add chicken and parsley.
Serve hot.

Helpful hint:

Add a squeeze of lemon for extra brightness.

Appetizer

Herby Nut Loaf

(Rosemary turnip almond loaf)

Serving size: 3
Prep time: 15 minutes
Cook time: 40 minutes
Total time: 55 minutes

What you’ll need:

1 –medium– loaf pan
1 –large– mixing bowl
1 –medium– saucepan
A potato masher

Wet ingredients:

1 tsp. apple cider vinegar
4 eggs
½ tbsp. olive oil
Spray and cook/butter for greasing
1 cup –peeled and chopped– yellow turnip
Dry ingredients:
3 cups almond flour
½ cup coconut flour

Spices:

1 tbsp. –fresh, chopped– rosemary
1 tsp. baking soda
1 tsp. salt
Pepper, to taste

Method:

Preheat the oven to 325°F/165°C/gas mark 3.
Boil turnip in salted water in the –medium– saucepan for about 30 minutes until tender.
Mash or puree this mix, but make sure its cooled before you add it to a puree machine.
In the –large– mixing bowl, mix almond flour, coconut flour, baking soda, salt, pepper, and rosemary.
Add eggs, olive oil, apple cider vinegar, and mashed turnip.
Stir until combined.
Pour into a greased loaf pan and bake for 40–45 minutes.
Allow to cool before slicing.

Helpful hint:

Add dried, roasted turnip to the top of the loaf after baking for an additional crunch.

Breakfast

Boats of Banana

(Banana cups with nuts)

Serving size: 1 per banana
Prep time: 10 minutes
Cook time: No cooking required
Total time: 10 minutes

What you’ll need:

Knife
Mixing bowl
Spoon

Wet ingredients:

1 cup –diced– banana
⅓ cup –fresh, halved and peeled– blueberries
⅓ cup –fresh, halved and peeled– grapes
⅓ cup –fresh, halved and peeled
⅓ cup kiwifruit, fresh, halved and peeled
⅓ cup –fresh, halved and peeled– strawberries
1 cup vanilla yogurt

Dry ingredients:

½ cup granola
1 tbsp. –finely chopped– walnuts

Spices:

½ tsp. chopped fresh mint

Method:

Slice banana in half lengthwise and scoop out a bit of the center.
Dice the scooped banana.
In a bowl, mix yogurt and granola.
Fill the banana halves with the yogurt mixture.
Top with diced fruits and walnuts, then place a cherry on top.
Sprinkle with mint.

Helpful hint:

Chill your fruit before assembling for a refreshing breakfast.

Main

Poaching the Seeds

(Chicken, chickpea, and broccoli salad)

Serving size: 2
Prep time: 10 minutes
Cook time: 15 minutes
Total time: 25 minutes

What you’ll need:

1 –large– saucepan
1 –large– mixing bowl
Pair of tongs

Wet ingredients:

1 cup broccoli florets
1 cup–peeled and finely diced– carrot
1 –chopped– celery stalk
2 –boneless, skinless, shredded– chicken breasts
1 cup chickpeas
2 –mashed–garlic cloves
¼ cup Greek yogurt
Juice of ½ lemon
1 cup –quartered– onion
4 cups water or low-sodium chicken broth
Dry ingredients:
None

Spices:

1 bay leaf
1 tsp. black peppercorns
1 tbsp. chopped dill
1 tsp. salt

Method:

For the chicken:

Place chicken breasts in a single layer in a saucepan.
Add water or broth to cover the chicken by 1 inch.
Add carrot, celery, onion, garlic, salt, peppercorns, and bay to the water.
Bring to a gentle simmer over medium heat.
Reduce heat to low, cover, and let simmer gently for 15-17 minutes.
Remove chicken with tongs and allow to rest for 5 minutes before shredding.

For the salad:

Rinse off the tongs (or wash them if you prefer) and dry them.
Place the remaining wet ingredients (everything except the chicken and water/broth) into a –large– mixing bowl.
Add the shredded, cooked/poached chicken to the bowl, followed by the chopped dill and stir with the cleaned tongs.
To avoid bruising the chicken, you should twirl the tongs as you stir.

Helpful hints:

If the breasts are very thick, you may need to extend the poaching time by a few minutes, but avoid overcooking to keep the chicken moist.
To test doneness, use a toothpick to pierce the thickest part of the pieces. There should be liquid but this should be clear, not pink or red.

Desert

A Spicy Holiday Cake
(Coconut cinnamon cake)

Serving size: 4
Prep time: 20 minutes
Cook time: 30 minutes
Total time: 50 minutes

What you’ll need:

1 –medium, rectangular– baking pan
2 –medium– Mixing bowl
A whisk
Measuring cups and spoons of different sizes

Wet ingredients:

⅓ cup cream cheese
¼ cup coconut oil
2 eggs
1 cup whipped cream

Dry ingredients:

1 ½ cups almond flour
2 tsp. coconut flour
1 cup brown sugar
½ cup brown sugar
¼ tsp. baking soda
1 ½ cups pecans, chopped
1 cup –toasted– coconut flakes

Spices:

1 tsp. salt, halved
1 ½ tbsp. ground cinnamon
1 tsp. ground cinnamon

Method:

Preheat oven to 350°F/175°C/gas mark 4.
In the –large– mixing bowl, combine the almond flour, coconut flour, baking soda, half of the salt, 1 cup of the brown sugar, and 1 ½ tbsp. cinnamon.
In the –medium– mixing bowl, whisk eggs and cream cheese until smooth, then mix into the dry ingredients until combined.
Pour batter into the baking pan.
In a separate bowl, mix chopped pecans, almond flour, 1 tsp. of the cinnamon, ½ cup of the brown sugar, the remaining salt, and coconut oil until crumbly.
Sprinkle this topping evenly over the batter.
Bake for 20 minutes or until golden and set.
While the cake is baking, prepare the final topping.
In the remaining –medium– mixing bowl, combine the whipped cream and coconut flakes and set aside for later.
Once cake is fully baked (test with a small knife in the center. The knife should come out clean), remove from the oven and allow to cool.
Once cool, (not cold, just not piping hot), spread the final topping using a plastic/baking spatula and top with any remaining toasted pecans.
Serve when completely cool and enjoy with a cup of coffee or tea.

Helpful hints:

For a crunchier topping, toast pecans lightly before mixing.
If you want a sugar–free alternative, you can substitute the 1 ½ cups of brown sugar with 1 ½ tsp. of stevia powder.

Drinks

A Spicy Blend

(Ginger lemon green tea)

Serves: Varies
Prep time: 2 minutes
Steep time: 3-5 minutes
Total time: 5-7 minutes

What you’ll need:

Kettle or pot
Tea strainer or infuser
Cups or mugs for serving

Wet ingredients:

1 cup water per person
1 tbsp fresh lemon juice
1 tsp honey

Dry ingredients:

1 green tea bag per person

Spices:

1 tsp. –grated– fresh ginger (per person)

Method:

Boil water and pour over the green tea bag and grated ginger in a cup.
Let steep for 3–5 minutes.
Remove the tea bag and strain out the ginger if desired.
Stir in lemon juice and honey to taste.
Serve warm or hot.

Helpful hint:

For a stronger ginger flavor, let the grated ginger steep a few minutes longer or add a small slice of fresh ginger to the cup while brewing.

Bake & Veggie Bowl

Serves: 2 dogs
4 cats
12 birds
Prep time: 15 minutes
Cook time: 40 minutes
Total time: 55 minutes

What you’ll need:

1 –medium– loaf pan
1 –large– mixing bowl
1 –medium– Saucepan
A potato masher

Wet ingredients:

1 tsp. apple cider vinegar
4 eggs
½ tbsp. olive oil
Low–salt content butter for greasing
½ cup –chopped– yellow turnip
½ cup –chopped– purple sweet potato

Dry ingredients:

3 cups almond flour
½ cup coconut flour
Your pet's kibble

Spices:

1 tbsp. –fresh, chopped– rosemary
1 tbsp. –fresh, chopped– oregano
1 tsp. baking soda

Method:

Preheat the oven to 325°F/165°C/gas mark 3.
Boil turnip in water in the –medium– saucepan for about 30 minutes until tender.
Mash or puree this mix, but make sure its cooled before you add it to a puree machine.
In the –large– mixing bowl, mix almond flour, coconut flour, baking soda, rosemary and oregano.
Add eggs, olive oil, apple cider vinegar, and mashed turnip.
Stir until combined.
Pour into a greased loaf pan and bake for 40–45 minutes.
Allow to cool before slicing.
For dogs, you can add this to their kibble to help with plaque removal and a healthy meal, but if feeding this to your cat or bird, remember to have a second bowl to ensure they can eat their 'normal' food. This meal might not be as appealing to cats, but other omnivores could enjoy this meal, including rats.
If making this for a bird, you can add the ingredients to a food processor on pulse until the desired texture.

NB:

Nothing that I can think of other than to ensure their food is a safe temperature for them.

Week Two:

Breakfast

Baked Cheese for Breakfast

(Hash brown cheddar bake)

Serving size: 4
Prep time: 10 minutes
Cook time: 35–45 minutes
Total time: 45–55 minutes

What you’ll need:

1 –medium, rectangular– baking dish
Mixing bowls
Spoon or spatula

Dry ingredients:

None

Wet ingredients:

½ cup milk
1 tbsp. butter
¾ cup chopped onion
2 cups hash brown potatoes, thawed
2 bacon strips, cooked and crumbled
¼ cup grated cheddar cheese

Spices:

¼ tsp. black pepper
1 tbsp. –chopped– chives
¼ tsp. garlic powder
½ tsp. paprika
½ tsp. salt

Method:

Preheat oven to 350°F/175°C/gas mark 4.
In a mixing bowl, combine hash brown potatoes, cooked bacon, milk, chopped onion, seasonings (salt, pepper, garlic powder), cheddar cheese, and chives.
Mix thoroughly.
Transfer the mixture to a greased baking dish.
Brush the top with melted butter and sprinkle paprika evenly over the bake.
Bake for 35 to 45 minutes until the top is golden and crispy.
Remove from oven and let cool slightly before serving.

Helpful Hint:

For extra crispiness, place the bake under the broiler for the last 3 minutes, watching carefully to avoid burning.

Lunch

The First Spice

(Coconut curry cod stew with sweet potato & rice)

Serving size: 4
Prep time: 10 minutes
Cook time: 35 minutes
Total time: 45 minutes

What you’ll need:

1 –large– skillet or sauté pan
1 –large– medium saucepan
Sharp knife or mandoline
Spoon or spatula

Dry ingredients:

¾ cup long-grain brown rice
½ tsp. salt

Wet ingredients:

1 can coconut milk
4 cod fillets
1 tbsp. canola oil
2 tsp. lime juice
2 cups –peeled and diced– sweet potatoes
1 cup –diced– yellow bell pepper
2 cups water

Spices:

3 tbsp. –chopped, fresh– cilantro
1 tbsp. –mild– curry powder
1 tbsp. –chopped, fresh– garlic
1 tbsp. –chopped, fresh– ginger

Method:

Bring the water to a boil in a medium saucepan. Add the brown rice, reduce heat to low, cover, and simmer until the rice is cooked and water absorbed, about 35 minutes.
While the rice cooks, heat the canola oil in a large skillet over medium heat.
Add the ginger and garlic to the skillet and sauté until fragrant, about 1 minute.
Stir in the diced yellow bell pepper and sweet potatoes.
Add curry powder, salt, and coconut milk to the skillet. Bring to a simmer and cook until the sweet potatoes are tender, about 15 minutes.
Gently add the cod fillets to the skillet, cover, and cook until the fish is opaque and flakes easily, about 8 minutes.
Remove from heat, stir in the chopped cilantro and lime juice.
Serve the stew over the cooked brown rice.

Helpful Hint:

For extra flavor, toast the curry powder briefly in the oil before adding the other ingredients.

Snacks

A Breakfast Snack

Coconut apple flap-jacks

Serving size: 4
Prep time: 10 minutes
Cook time: 15 minutes
Total time: 25 minutes

What you’ll need:

Baking tray or sheet
Mixing bowls
Whisk or spoon
Oven mitts

Dry ingredients:

1 tsp. baking soda
2 cups ground raw cane sugar, halved
2¼ cups flour
¼ cup cornstarch

Wet ingredients:

½ cup coconut oil
½ cup homemade applesauce
1 cup plain Greek yogurt
¼ cup milk
¼ tsp. vanilla extract

Spices:

¼ tsp. nutmeg
½ tsp. salt

Method:

Preheat oven to 400°F/205°C/gas mark 6.
In a large mixing bowl, combine all batter dry ingredients: sugar, baking soda, corn starch, salt, nutmeg, and flour.
Add coconut oil, homemade applesauce, and Greek yogurt to the dry ingredients. Mix until fully combined.
Spread the batter evenly on a baking tray lined with parchment paper or greased.
Bake for 10 to 15 minutes or until golden brown.
Allow flap-jacks to cool completely.
Meanwhile, prepare the glaze by mixing milk, sugar, and vanilla in a small bowl.
Dip the cooled flap-jacks into the glaze, then place on a rack to set.
Serve once glaze is firm.

Helpful Hint:

Make sure flap-jacks are fully cooled before glazing to prevent the glaze from melting off.

Appetizer

Green Eggs Not Ham

(Avocado garlic egg fold)

Serving size: 2
Prep time: 5 minutes
Cook time: 10 minutes
Total time: 15 minutes

What you’ll need:

1 –small– skillet
Sharp knife or mandoline
Spatula
Whisk

Dry ingredients:

None

Wet ingredients:

1 cup –sliced– avocado
1 tbsp. butter
3 eggs
2 –chopped– garlic cloves
6 –sliced– black olives
1 cup –chopped– shallots
2 tbsp. –chopped– parsley

Spices:

None

Method:

Whisk the eggs and parsley together in a bowl.
Heat butter in a small skillet over medium heat.
Sauté the chopped shallots and garlic in the butter until softened, about 2 minutes.
Pour the egg mixture into the skillet.
Cook without stirring for 3 to 4 minutes until the edges begin to set.
Add the avocado slices, black olives, and some more parsley on top.
Carefully fold the egg over the fillings using a spatula and cook for another minute.
Slide onto a plate and serve immediately.

Helpful Hint:

Use ripe avocado for creaminess and add a pinch of salt or pepper if desired.

Main

The Green Tropics

(Peanut butter and spinach curry with coconut milk)

Serving size: 4
Prep time: 15 minutes
Cook time: 40–45 minutes
Total time: 55–60 minutes

What you’ll need:

1 –large– pot
1 –medium– roasting dish
Colander or strainer
Food processor or blender
Mixing bowls

Dry ingredients:

1 bag Fettuccine or Tagliatelle pasta

Wet ingredients:

4 cups –cubed– chicken pieces
1 can coconut milk
2 green chillies, tails and head removed
2 tsp. lemon juice
1 tbsp. cooking oil
2 tsp. olive oil
2 onions, quartered + 1 onion, diced
4–6 tbsp. crunchy peanut butter
4 cups – chopped– spinach leaves or spinach with soft stems and leaves included
2 –diced– tomatoes

Spices:

2 tsp. freshly ground black pepper
1 tsp. –ground– cinnamon
4 tsp. –hot, Masala– curry powder
2 tbsp. –crushed– garlic
3 tsp. –ground– ginger
4 tsp. fine salt

Method:

Preheat oven to 355°F/180°C/gas mark 4. Grease a roasting dish with olive oil.
In a mixing bowl, combine coconut milk and peanut butter as much as possible; set aside.
Heat cooking oil in a large pot while you prepare the spice paste.
In a food processor/blender, blend the chillies, lemon juice, quartered onions, and all spices except half the garlic and half the salt into a paste.
Add the paste to the heated pot and let it cook until aromatic.
Stir in the tomatoes, diced onion, and remaining garlic. Mix thoroughly.
Place chicken in the roasting dish, coat with olive oil, and roast until cooked through.
Continue cooking onions in the pot until the diced onion browns, then add the spinach. Cook until wilted.
Stir in the coconut-peanut butter mixture. Mix well, cover, and let simmer.
In a second large pot, bring water and remaining salt to a boil. Cook the pasta, stirring occasionally.
Let the spinach mixture simmer for 15–20 minutes, stirring occasionally.
Once chicken is cooked, drain excess oil and let cool. Once cool, process in a blender until chunky.
Drain the pasta and set aside.
Add the processed chicken to the spinach mixture. Simmer on low for 10 more minutes.
Serve pasta in bowls, top with curry sauce, and season to taste.

Helpful Hint:

For even deeper flavor, prepare the curry sauce a day ahead and refrigerate overnight.

Desert

Mango Lassi Parfait

(Mango-Based Dessert)

Serving size: 2
Prep time: 10 minutes
Cook time: No cooking required
Total time: 10 minutes

What you’ll need:

Blender
Mixing bowls
Serving glasses
Spoons

Dry ingredients:

1 tbsp. granulated sugar

Wet ingredients:

½ cup milk
1 cup mango chunks
1 cup plain yogurt

Spices:

¼ tsp. ground cardamom

Method:

Combine yogurt, mango chunks, milk, sugar, and cardamom in a blender.
Blend until smooth and creamy.
Pour into serving glasses and chill before serving.

Helpful Hint:

Top with a sprinkle of cardamom or chopped pistachios for extra flavor and texture.

Drinks

Punchy Orange

(Mango tea)

Serving size: 2
Prep time: 5 minutes
Cook time: 10 minutes
Total time: 15 minutes

What you’ll need:

1 –small– saucepan
Strainer
Teapot or two mugs
Spoon

Dry ingredients:

2 black tea bags

Wet ingredients:

1 tbsp. honey
1 cup –100% pure– mango juice
2 cups water

Spices:

½ tsp. ground ginger
1 cinnamon stick

Method:

In a saucepan, combine water, ginger, and cinnamon stick. Bring to a boil.
Add tea bags and let steep for 3–5 minutes.
Remove tea bags, add mango juice, and warm gently (do not boil).
Sweeten with honey if desired, stir, and pour into mugs through a strainer.

Helpful Hint:

This tea is delicious with a slice of fresh mango or a sprig of mint for garnish.

A Green Treat

Serves: 4 dogs
8 cats
12 birds
Prep time: 15 minutes
Cook time: 40–45 minutes
Total time: 55–60 minutes

What you’ll need:

1 –large– pot
1 –medium– roasting dish
Colander or strainer
Mixing bowls

Dry ingredients:

Your pets kibble
Optional: ½ cup wholewheat pasta shells

Wet ingredients:

2 –diced– green bell pepper
2 cups –frozen, cubed– chicken pieces
½ green chili, tails and head removed—Only for birds!
2 tsp. coconut oil
1 tbsp. crunchy peanut butter
1 cups – chopped– spinach leaves or spinach with soft stems and leaves included
2 cups unsalted vegetable stock

Spices:

2 tsp. –dry– oregano
2 tsp. –dry– tarragon
2 –fresh– mint leaves

Method:

Preheat oven to 355°F/180°C/gas mark 4. Grease a roasting dish with the coconut oil.
Place chicken in the roasting dish (the frozen pieces will thaw while cooking).
In the –large– pot, add the vegetable stock, green bell pepper, spinach, and peanut butter.
Add the spices, and, if using, add the chili at this point and cook on medium heat while the chicken roasts.
Add dry pasta to this pot and allow this to simmer for 15–20 minutes, stirring occasionally.
Once chicken is cooked, add the pieces to the pasta/spinach pot and simmer for an additional 5 minutes.
For dogs, you can add this to their kibble to help with plaque removal and a healthy meal, but if feeding this to your cat or bird, remember to have a second bowl to ensure they can eat their 'normal' food. This meal might not be as appealing to cats, but other omnivores could enjoy this meal, including rats.
If making this for a bird, you can add the ingredients to a food processor on pulse until the desired texture.

NB:

Nothing that I can think of other than to ensure their food is a safe temperature for them.

Week Three:

Breakfast

A Green Garden Breakfast

(Pumpkin & veggie hash)

Serving size: 1
Prep time: 10 minutes
Cook time: 25 minutes
Total time: 35 minutes

What you’ll need:

1 –large– skillet
Sharp knife/mandoline
Wooden spoon

Dry ingredients:

None

Wet ingredients:

1 ½ cups – sliced– chicken sausage
1 cup –sliced– mushrooms
½ cup –chopped– green pepper
½ cup –chopped– onion
½ cup –chopped– red pepper
½ cup –shredded– kale
2 cups –cubed– pumpkin

Spices:

1 tsp. garlic powder
½ tsp. pepper
½ tsp. salt
¼ cup –chopped– parsley

Method:

Heat the oil in a large skillet. Sauté the pumpkin or squash for 8–10 minutes.
Stir in the onion, sausage, peppers, mushrooms, and spinach or kale, along with the garlic powder.
Cook for 10–12 more minutes, until the sausage is browned and vegetables are tender.
Sprinkle with parsley and serve.

Helpful Hint.

Cut vegetables into similar-sized pieces for even cooking.

Lunch

The Classic Bake

(Savory chicken & veggie bake)

Serving size: 4
Prep time: 10 minutes
Cook time: 30 minutes
Total time: 40 minutes

What you’ll need:

1 –large– baking sheet
Mixing bowls
Sharp knife/mandoline

Dry ingredients:

None

Wet ingredients:

2 cups baby carrots
3 cups – bone-in, skin-on– chicken thighs
3 ¾ cups baby potatoes
½ tbsp. extra-virgin olive oil
2 tbsp. extra-virgin olive oil

Spices:

¼ tsp. black pepper
1 tsp. dried parsley
1 tsp. garlic powder
1 tsp. salt

Method:

Preheat oven to 400°F/205°C/gas mark 6.
Arrange chicken, potatoes, and carrots on a baking sheet.
Drizzle with olive oil and sprinkle with spices.
Toss to coat everything evenly.
Bake for 25 minutes or until chicken is cooked through and vegetables are tender.

Helpful Hint.

For crispier chicken skin, broil for the last 2–3 minutes.

Snacks

A Wok Of a Snack

(Cauliflower & veggie fried rice)

Serving size: 4
Prep time: 10 minutes
Cook time: 20 minutes
Total time: 30 minutes

What you’ll need:

1 –large– mixing bowl
1 –large–wok pan
Food processor
Whisk

Dry ingredients:

None

Wet ingredients:

1 cup –crumbled– cauliflower
1 cup thawed edamame
4 large eggs
¼ cup –cut into matchsticks–ginger
1 cup –frozen– peas
1 orange pepper
2 tbsp. vegetable oil
1 –thinly sliced– scallion
2 tsp. honey

Spices:

2 tsp. chili garlic paste
2 tbsp. soy sauce

Method:

Cut cauliflower into florets and pulse in a food processor until it resembles rice.
Heat oil in a large skillet or wok and sauté orange pepper, scallion, ginger, and cauliflower for about 5 minutes.
In a bowl, whisk together soy sauce, chili garlic paste, honey, and eggs.
Pour egg mixture into the pan and cook for 2 minutes, stirring until eggs are set.
Add peas and edamame, cook until heated through.
Serve topped with fresh scallion and a wedge of lime, if desired.

Helpful Hint.

For extra flavor, add a splash of toasted sesame oil before serving.

Appetizer

The Moldy Spud

(Cheesy baked potato)

Serving size: 1
Prep time: 5 minutes
Cook time: 1 hour
Total time: 1 hour 5 minutes

What you’ll need:

Baking tray
Sharp knife/mandoline
Fork

Dry ingredients:

None

Wet ingredients:

1 tbsp. butter
2 slices cooked bacon or turkey
2 tbsp. – crumbled– feta
2 tsp. olive oil
2 cups –cubed– russet potato

Spices:

Pinch of black pepper
Pinch of sea salt
1 tbsp. –chopped– parsley or chives

Method:

Preheat oven to 350°F/175°C/gas mark 4. Scrub and dry the potato.
Poke several holes in the skin with a fork, then rub with olive oil and sprinkle with salt and pepper.
Place the potato on a baking tray and bake for 1 hour, until the skin is crisp and the inside is soft.
Slice open, add butter, cheese, bacon or turkey, and herbs.
Return to oven for five minutes for the cheese to melt.
Serve hot.

Helpful Hint:

For extra crispy skin, bake the potato directly on the oven rack.

Mains

The Creamy Pasture

(Creamy lamb and spinach bake)

Serving size: 2
Prep time: 15 minutes
Cook time: 1 hour
Total time: 1 hour 15 minutes

What you’ll need:

1 –large, square– ovenproof dish
1 –large– skillet
Mixing bowls
Whisk

Dry ingredients:

½ cup buckwheat pasta
1 tbsp. buckwheat flour

Wet ingredients:

1 ½ cups cream cheese
2 eggs
2 –minced– garlic cloves
1 ¾ cups lamb mince
1 tbsp. olive oil
1 cup –diced– onion
2 cups –shredded– spinach
2 cups –diced– tomatoes
¾ cup vegetable stock

Spices:

1 ½ tsp. cinnamon
Salt and pepper, to taste

Method:

Preheat oven to 375°F/190°C/gas mark 5.
Sauté onion and garlic in olive oil in a large skillet for 5 minutes.
Add lamb, spinach, cinnamon, salt, pepper, and vegetable stock; cook for about 15 minutes.
Stir in flour, pasta, and tomatoes.
Pour mixture into an ovenproof dish.
In a –large– mixing bowl, whisk eggs and cream cheese until smooth, then pour over the lamb mixture.
Bake for 45 minutes, until golden and set.

Helpful Hint:

Let the bake rest for 10 minutes before serving for easier slicing.

Desert

Grains in Pods

(Warm creamy vanilla rice pudding)

Serving size: 2
Prep time: 5 minutes
Cook time: 30 minutes
Total time: 35 minutes

What you’ll need:

1 –medium– saucepan
Measuring cups
Wooden spoon

Dry ingredients:

None

Wet ingredients:

2 cups whole milk
½ cup short grain rice
⅓ cup heavy cream

Spices:

¼ tsp. cinnamon
½ tsp. of salt
2 tbsp. sugar
½ tsp. vanilla extract

Method:

Combine milk, rice, and a pinch of salt in a saucepan.
Bring to a gentle simmer over medium heat, stirring often.
Simmer for 20–25 minutes, stirring regularly, until rice is tender and mixture thickens.
Stir in heavy cream, sugar, vanilla, and cinnamon, and cook for 5 more minutes.
Serve warm, topped with a sprinkle of cinnamon or cinnamon sugar if desired.

Helpful Hint.

Stirring frequently prevents the rice from sticking and ensures a creamy texture.

Drinks

The Elixir of Life

(Hot chocolate cherry elixir)

Serving size: 2
Prep time: 5 minutes
Cook time: 5 minutes
Total time: 10 minutes

What you’ll need:

1 –medium– saucepan
Whisk

Dry ingredients:

2 tbsp. dark cocoa powder
2 tbsp. sugar

Wet ingredients:

1 ½ cups almond milk (or milk of choice)
⅓ cup tart cherry juice

Spices:

¼ tsp. cinnamon
¼ tsp. vanilla extract

Method:

Combine almond milk, cherry juice, cocoa powder, and sugar in a saucepan.
Whisk over medium heat until hot and smooth.
Remove from heat, stir in vanilla and cinnamon.
Pour into a mug and enjoy warm.

Helpful Hint.

For extra richness, add a splash of cream before serving.

Lamb for Lassie

Serves: 4 dogs
8 cats
12 birds
Prep time: 15 minutes
Cook time: 1 hour
Total time: 1 hour 15 minutes

What you’ll need:

1 –large, square– ovenproof dish
1 –large– skillet
Mixing bowls
Your pet's food bowls
Whisk

Dry ingredients:

½ cup buckwheat pasta
1 tbsp. buckwheat flour
Your pet's kibble

Wet ingredients:

1 cup –chopped– green bell pepper
1 cup beef or pet mince (leave out if cooking for a bird)
1 tsp. coconut oil
2 –beaten– eggs with shell
1 cup –diced– pumpkin
1 cup –shredded–spinach
1 cup water or unsalted vegetable stock

Spices:

1 tsp. smoked paprika powder
1 tsp. fennel

Method:

Preheat oven to 375°F/190°C/gas mark 5.
Fry the mince, bell pepper, and pumpkin in the coconut oil and half the stock/water in a –large– skillet for 10 minutes.
Add lamb, spinach, spices, and the remaining stock/water and cook for about 15 minutes.
Stir in flour, and pasta, and beaten eggs.
Pour mixture into an ovenproof dish.
Bake for 45 minutes, until golden and set.
For dogs, you can add this to their kibble to help with plaque removal and a healthy meal, but if feeding this to your cat or bird, remember to have a second bowl to ensure they can eat their 'normal' food. This meal might not be as appealing to cats, but other omnivores could enjoy this meal, including rats.
If making this for a bird, you can add the ingredients to a food processor on pulse until the desired texture.

NB:

Nothing that I can think of other than to ensure their food is a safe temperature for them.

Week Four:

Breakfast

A Slow Berry

(Apple cranberry grain bowl)

Serving size: 2
Prep time: 10 minutes
Cook time: overnight
Total time: 1 day

What you’ll need:

Mixing bowls of different sizes
Measuring cups of different sizes
Sharp knife or mandoline
Slow cooker

Dry ingredients:

½ cup oat bran
½ cup pearl barley
½ cup dried cranberrie (for garnish)
½ cup quinoa, rinsed
½ cup –chopped– walnuts
½ cup wheat berries

Wet ingredients:

2 cups –peeled and chopped– apples
1 cup fresh cranberries
½ cup apple slices (for garnish)
Milk
6 cups water

Spices:

1 cup brown sugar
1–2 tsp. cinnamon

Method:

Add all the ingredients to a slow cooker.
Cover and set to cook on low for 4–5 hours, or until the grains are soft. Stir occasionally if possible.
When done, serve warm, topped with milk, extra sliced apples, dried cranberries, and walnuts as desired.

Helpful Hint:

You can prepare this the day before you want to eat this and set the slow cooker overnight.

Lunch

Shakshuka with A Twist

(Tomatillo swiss chard shakshuka)

Serving size: 3
Prep time: 10 minutes
Cook time: 35 minutes
Total time: 45 minutes

What you’ll need:

1 –large, oven safe– skillet
Blender or food processor
Sharp knife or mandoline

Dry ingredients:

Warm tortillas for serving

Wet ingredients:

1 –sliced– avocado
½ cup crumbled Cotija cheese
6 large eggs
1 –minced–jalapeño (optional)
1 cup –chopped– onion
1 large bunch Swiss chard
3 ½ cups fresh tomatillos, husks removed

Spices:

1 tsp. freshly ground black pepper
½ cup –roughly chopped– cilantro (plus more for garnish)
½ cup –roughly chopped– parsley
1 tsp. salt (any type)

Method:

Preheat the oven to 450°F/230°C/gas mark 8.
Roast the tomatillos until softened and slightly charred. Sauté the onion and jalapeño in a skillet with a bit of oil until tender.
Blend the roasted tomatillos with herbs and the remaining oil until smooth.
Pour the mixture into the skillet and add the Swiss chard. Stir until the greens are wilted.
Make wells in the sauce and crack the eggs into them.
Bake for 10–13 minutes, until eggs are set.
Top with avocado, Cotija cheese, and extra cilantro.
Serve with warm tortillas.

Helpful Hint:

To make the eggs perfectly runny, start checking them at 10 minutes and remove from oven as soon as the whites are cooked.

Snacks

The Art of a Roast

(Lemon garlic roasted artichokes)

Serving size: 2
Prep time: 10 minutes
Cook time: 35 minutes
Total time: 45 minutes

What you’ll need:

Baking tray
Basting brush
Mixing bowls of different sizes
Sharp knife or mandoline

Dry ingredients:

None

Wet ingredients:

1 lemon, juiced
3 artichokes
6 tsp. + 3 tbsp. olive oil

Spices:

2 –thinly sliced– cloves of garlic
Salt and pepper to taste
Thyme, oregano, or parsley

Method:

Preheat oven to 400°F/205°C/gas mark 6.
Trim the artichokes, removing the tough outer leaves and choke.
Dip the cut sides in lemon juice to prevent browning.
Arrange on a baking tray cut side up.
Top with sliced garlic, herbs, salt, and pepper.
Drizzle with olive oil. Roast for 30–35 minutes until tender.
Serve warm, drizzled with a sauce made from lemon juice and olive oil.

Helpful Hint:

Serve with extra lemon wedges for a fresh finish.

Appetizer

A Green Skillet

(Spinach paneer skillet)

Serving size: 4
Prep time: 10 minutes
Cook time: 15 minutes
Total time: 25 minutes

What you’ll need:

1 –medium– pan
Sharp knife or mandoline
Wooden spoon

Dry ingredients:

None

Wet ingredients:

1 cup paneer cheese
1 –minced– clove garlic
2 tbsp. olive oil, divided
1 cup –finely chopped– onion
2 ½ cups –finely chopped– spinach
2 cups low-fat, plain yogurt

Spices:

1 tsp. ground cumin
1 tbsp. minced fresh ginger
2 tsp. garam masala
¼ tsp. ground turmeric
¾ tsp. salt

Method:

Toss the paneer with turmeric and brown in a skillet with some oil.
Remove and set aside.
In the same pan, sauté onion, garlic, and ginger until soft.
Stir in garam masala, cumin, and salt.
Add spinach and cook until wilted and fragrant.
Remove from heat, stir in yogurt and browned paneer, and mix gently.
Serve warm.

Helpful Hint:

For a richer flavor, let the paneer marinate in turmeric for 10 minutes before

Mains

The Red Loaf

(Beef and tomato quinoa loaf)

Serving size: 2
Prep time: 10 minutes
Cook time: 45 minutes
Total time: 55 minutes

What you’ll need:

1 –large– loaf pan
1 –medium –saucepan
Mixing bowls of different sizes
Blender

Dry ingredients:

⅓ cup quinoa

Wet ingredients:

1 cup –finely diced – brown onion
1 ¼ cup ground beef
2 eggs
2 –crushed– garlic cloves
1 tbsp. olive oil
1 ⅓ cups tomatoes

Spices:

1 tsp. chili powder
1 tsp. dried basil
1 tsp. dried oregano
1 tsp. thyme
Salt and pepper to taste

Method:

Preheat oven to 350°F/180°C/gas mark 4.
Cook the quinoa as per package instructions.
Sauté onion and garlic in olive oil until soft.
In a –large– mixing bowl, mix the cooked quinoa, ground beef, eggs, sautéed onion and garlic, and all spices. Grease a loaf pan and pack the mixture in.
Bake for 40–45 minutes.
Meanwhile, simmer tomatoes, onion, oregano, and basil in a saucepan until thickened, then blend into a sauce.
Pour sauce over the baked meatloaf, sprinkle with parsley, let rest for 5 minutes, and serve.

Helpful Hint:

Let the meatloaf rest before slicing to keep it from crumbling.

Desert

A Baked Classic

(Baked vanilla custard)

Serving size: 4
Prep time: 10 minutes
Cook time: 45 minutes
Total time: 55 minutes

What you’ll need:

1 –large– baking dish
1 –large– baking tray (for water bath)
Measuring jug/cup
Mixing bowls of different sizes
Whisk

Dry ingredients:

⅓ cup granulated sugar

Wet ingredients:

4 large eggs
2 cups whole milk
1 tsp. vanilla extract

Spices:

None

Method:

Preheat your oven to 320°F/160°C/gas mark 3.
In a –medium– mixing bowl, whisk together eggs and sugar until smooth.
Stir in the milk and vanilla extract until fully combined.
Pour the mixture into the baking dish.
Place the dish in a larger baking tray filled halfway with hot water for a water bath.
Bake for 45 minutes or until the custard is set but slightly wobbly in the center.
Remove from the oven, cool slightly, and serve warm.

Helpful Hint:

For extra flavor, sprinkle a pinch of nutmeg on top before baking.

Drinks

An Orange Sap

(Warm Honey citrus drink)

Serving size: 1
Prep time: 2 minutes
Cook time: 5 minutes
Total time: 7 minutes

What you’ll need:

1 –small– saucepan
Serving mugs (large)
1 bar spoon

Dry ingredients:

None

Wet ingredients:

1 cup water
1 tbsp. honey
Juice of 1 lemon

Spices:

½ tsp. Freshly grated ginger

Method:

Combine water, honey, lemon juice, and ginger in a small saucepan.
Heat gently until steaming but not boiling.
Pour into a mug and serve warm.

Helpful Hint:

Add a cinnamon stick for extra warmth.

Grains for Groot

Serves: 4 dogs
8 cats
12 birds
Prep time: 10 minutes
Cook time: 45 minutes
Total time: 55 minutes

What you’ll need:

1 –large– loaf pan
1 –medium –saucepan
Mixing bowls of different sizes
Blender

Dry ingredients:

⅓ cup quinoa
Your pet's kibble

Wet ingredients:

1 cup –finely diced– beetroot (skin on)
1 cup –finely diced– butternut (skin on, seeds included)
1 cup frozen corn
2 eggs
1 cup unsalted vegetable broth or water

Spices:

1 tsp. dried basil, halved
1 tsp. dried oregano, halved
1 tsp. paprika powder, halved
1 tsp. thyme, halved

Method:

Preheat oven to 350°F/180°C/gas mark 4.
Cook the quinoa as per package instructions.
Gently simmer the beetroot and butternut in water or unsalted vegetable broth until soft.
In a –large–mixing bowl, mix the cooked quinoa, beetroot, butternut, corn, eggs and half the spices.
Grease a loaf pan with the coconut oil and pack the mixture in.
Bake for 40–45 minutes.
In the meantime, scrape the bottom of the saucepan used for simmering and add the remaining spices.
Allow to simmer for about 5 minutes and set aside.
When the loaf is cooked, pour this water and spice mixture over the loaf while still in the pan and allow to rest for five minutes.
For dogs, you can add this to their kibble to help with plaque removal and a healthy meal, but if feeding this to your cat or bird, remember to have a second bowl to ensure they can eat their 'normal' food. This meal might not be as appealing to cats, but other omnivores could enjoy this meal, including rats.
If making this for a bird, you can add the ingredients to a food processor on pulse until the desired texture.

NB:

Nothing that I can think of other than to ensure their food is a safe temperature for them.

Recipe–Menu For January

Week One:

(Black beans with egg)

​

A Green Crunch

(Broccoli and pasta soup)

​

Boats of Banana

(Banana cups with nuts)

(Chicken, chickpea, and broccoli salad)

​

A Spicy Holiday Cake (Coconut cinnamon cake)

(Ginger lemon green tea)

​​

Serves: Varies

​

Week Two:

(Hash brown cheddar bake)

​

(Coconut curry cod stew with sweet potato & rice)

​

Coconut apple flap-jacks

(Avocado garlic egg fold)

​

The Green Tropics

Mango Lassi Parfait

(Mango-Based Dessert)

​

(Mango tea)

Week Three:

Week Four:

(Baked vanilla custard)

​

A Spicy Holiday Cake
(Coconut cinnamon cake)