Recipe–Menu For July

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:

Breakfast

Mixed Fregs

(Scrambled Eggs and Fruit Salad)

Serves: 4
Preparation Time: 30 minutes
Cooking Time: 10 minutes
Total time: 40 minutes

What you’ll need:

1 –large– pan
2 x –medium– mixing bowls
1 spatular/egg lifter
1 whisk
1 sharp knife
1 Apple corer/sharp knife
Serving bowls

Dry ingredients:

None

Wet ingredients:

For the scrambled eggs:
½ cup milk or ¼ cup cream
3 –large– eggs
1 –finely diced– red onion
2 tbsps. olive oil
¼ cup red onion

For the fruit salad:

1 cup –cubed– strawberries
1 cup –peeled and cubed– kiwi
1 cup –cubed– melon (any type) pieces
1 cup –halved– gooseberries
1 cup –cubed– pear (any type)

Spices:

For the scrambled eggs:

Salt and pepper to taste
½ tsp. gaprika powder
¼ tsp. garlic powder

For the fruit salad:

Optional: ¼ tsp. –dried and crushed– mint
Optional: 1 tsp. Unsweetened fruit juice (any type)

Method:

For the scrambled eggs:

Add oil to the –medium– pan, followed by the red onion.
Saute the onion and oil on low until the onion starts changing color.
Crack the eggs into a –medium– mixing bowl and add the spices.
Vigorously whisk until the spices have been incorporated into the eggs.
Stir the onion pan, ensuring the bottom is scraped to avoid burning the onions.
Add the milk/cream to the egg bowl and gently whisk until combined.
Add the spices before transferring the mix to the onion pan.
Stir immediately and reduce the heat to –low–.
Allow to simmer, stirring often with a spatular/egg lifter. While preparing the fruit salad, put the lid on the pot and stir every few minutes.

For the fruit salad:

Combine all ingredients in the –medium– mixing bowl and stir to even out the fruit pieces.
If using the mint and the fruit juice, add these to the bottom of a serving bowl.
Portion the mixed fruit salad into serving bowls and stir to get the mint–juice mixture from the bottom of the bowl.

Helpful Hints:

If you prefer crumbly scrambled eggs, you can use a fork instead of the spatula/egg lifter.
You can prepare the fruit the night before to help with time management in the morning.

Lunch

A Grounded Delight

(Cabbage and mushroom quiche)

Serves: 2
Preparation Time: 15 minutes
Cooking Time: 35–45 minutes
Total time: 65–80 minutes

What you’ll need:

A shallow –medium– pie dish
1 –medium– frying pan
A whisk
1 –large– mixing bowl
A spatular
A sharp knife or a mandolin

Dry ingredients:

None

Wet ingredients:

½ cup –shredded– white or red cabbage
½ cup –finely diced– onion (any type)
2 –large– eggs
½ cup white cheddar cheese or mozzarella
Spray and cook or butter for greasing
1 cup full cream milk or ½ cup cream + ½ cup full cream milk
2 tsp. olive oil

Spices:

1 tsp. crushed garlic
½ tsp. salt
½ tsp. black or mixed pepper
1 tsp. oregano
¼ tsp. mustard powder

Method:

Start by preheating the oven to 450°F/230° C/gas mark 8.
Add the cabbage, onion, and oil to the –medium– frying pan.
When the cabbage starts wilting, add the mushrooms and garlic.
Allow this mixture to simmer on –low– while you prepare the egg mixture, stirring occasionally.
To prepare the egg mixture, crack the eggs into the –large– mixing bowl and whisk until combined.
Add the milk, followed by the remaining spices.
Once the milk is added, stir well and add the cheese, stirring again to mix everything.
Pour into the greased pie dish and place in the oven for about five–ten minutes, depending on the strength of your oven.
Remove from oven, stir the mixture–ensuring you scrape the bottom of the dish– and add the cabbage, onion, and mushroom mix from the pan.
Stir well for an even spread and top the quiche off with a sprinkle of salt, pepper, and mustard powder.
Place the dish back in the oven and set a timer for 35 minutes.
Once 35 minutes is up, check on the quiche—the top should be partially (at least half) browned. If not, place it back in the oven and allow to bake for an additional five–ten minutes.
If you prefer a cold lunch, remove the quiche from the oven and allow to cool before plating.
For a hot/warm lunch, plate the quick immediately using a bendy spatula or a triangular cheese cutter (the cheese cutter works well because the edges are sharp and the triangle is the perfect size of a slice).
You can serve this with any fruit juice or coffee/tea.

Helpful Hint:

If you or anyone in your family have issues with the quiche texture of soft eggs, creating a foil tent when you put the egg mixture in to set (before adding the cabbage, etc.) will help set the eggs a bit faster.

Snacks

Colors on a Stick

(Bell pepper kebab’s)

Serves: 4 (or two if you are hungry)
Preparation Time: 30 minutes
Cooking Time: 30 minutes
Total time: 60 minutes

What you’ll need:

Eight skewers
A sharp knife
Serving plates
1 –medium– pot
1 –medium– pan
1 –large– rectangular roasting dish

Dry ingredients:

None

Wet ingredients:

1 cup –cut into inch–by–inch squares– red bell pepper
1 cup –cut into inch–by–inch squares– yellow bell pepper
1 cup –cut into inch–by–inch squares– green bell pepper
2 cups –thinly sliced– sweet potato
2 cups water
1 cup streaky bacon
Optional: ¼ cup –cut into small squares– green chilies

Spices:

1 tsp. salt
1 tsp. black or white pepper
½ tsp. dried cumin

Method:

Start by preheating the oven for the grill–mode (this temperature will change according to oven type).
Add the sweet potato and water to the –medium– pot.
Allow to simmer for 10 minutes, or until the sweet potato is cooked but not crumbly.
In the –medium– pan, cook the bacon with a little oil to preference (but not hard and brittle) and set aside.
Start the kebabs by placing one square of green chili at the top of the skewer (if using) from the top, about half an inch away from the tip.
If not using, start by placing a slice of sweet potato at the top of the skewer from the top.
Then, from the bottom of the skewer, add the peppers in any order you prefer (red, yellow, green/green, red, yellow, etc.), followed by a slice of sweet potato.
Continue this setup until each skewer is filled.
Leave a 1–inch space at the bottom (for your fingers) on each skewer.
Once all the bell pepper and sweet potato pieces have been set on the skewers, wrap the sweet potato pieces in the bacon as tightly as possible without squashing the sweet potato.
Place the kebabs on the top shelf in the roasting dish (or whichever shelf is used in grill–mode for your oven).
Set a timer for every two minutes (yes, I know this seems excessive!) and once the timer goes off, turn the kebabs to allow all sides a slight char.
When five–ten minutes is up, remove them from the oven immediately so they don’t burn.
Plate them on warm plates to keep them hot and serve as–is or with a tomato and garlic–based sauce made from tomato puree, sour cream, lemon juice, and slices of fresh garlic.

Helpful Hints:

The peppers will burn very quickly if left in the oven so make sure you set timers.
If you would prefer a taste of freshness to counteract the bacon, you could add pitted green grapes to the top of the kababs when they come out of the oven.

Dessert

Pass the Island Parfait

(A Mango and coconut parfait)

Serves: 4
Preparation Time: 15 minutes
Cooking Time: No cooking required
Total time: 15 minutes

What you’ll need:

4 x parfait glasses/tall cocktail glasses
1 parfait spoon
1 strainer
1 can opener
1 –medium– mixing bowl
1 –small– mixing bowl

Dry ingredients:

1 cup coconut granola—split into four equal portions
½ cup dried cranberries—split into four equal portions for garnish
½ cup mixed nuts—split into four equal portions for garnish

Wet ingredients:

2 cups mango pieces—split into four equal portions
2 cups coconut meat (not desiccated coconut)—split into four equal portions
2 cups Greek yogurt—split into four equal portions
1 cup mango pulp—split into four equal portions

Spices:

2 tsp. cinnamon
2 tsp. vanilla essence OR 1 tsp. vanilla extract

Method:

Start by spicing the yogurt in the –medium– mixing bowl and set aside.
Combine the mixed nuts and dried cranberries in the –small–mixing bowl and set aside.
Layer the glasses by placing a layer of coconut granola at the bottom, followed by a layer of yogurt, and then a layer of mango pulp. Each layer should be a tbsp. of granola/yogurt/pulp, etc.
Continue these steps until all the glasses are filled (you may have leftover ingredients based on the size of your glasses) and top with the mixed garnish of nuts and dried cranberries.

Helpful Hints:

You can prepare the yogurt and the garnish mix the night before to help with time on the day. Preparing the whole parfait the night before might not work as well since the granola will get soggy and the texture might not be as great!
For smaller parfaits, or if you need more desserts, you could make eight smaller glasses with the same setup.

Drinks

Spice the Apples

(Spiced apple punch, hot or cold)

Serves: 4
Preparation Time: 10 minutes
Cooking Time: 20 minutes or 20 minutes + overnight
Total time: 30 minutes or 30 minutes + overnight

What you’ll need:

Measuring cups
Sharp knife or mandolin
1 –large– pot
1 –large– jug
Optional: shot glass

Dry ingredients:

None

Wet ingredients:

4 cups –unsweetened–apple juice
1 cup orange juice
1 medium –sliced– orange
1 medium –thinly sliced or small wedges–apple
Optional: 2 shots of brandy or rum

Spices:

5 whole cloves
2 cinnamon sticks
2 slices –fresh– ginger

Method:

For a warm drink:

Add all ingredients to a saucepan.
Bring to a gentle simmer over medium heat.
Reduce heat to low and simmer for 10–15 minutes while covered.
Strain the spices and serve warm in mugs.

For a cool drink:

Use the above directions, then chill in the fridge for 1–2 hours.
Serve over ice with fresh orange or apple slices for garnish.

Helpful Hint:

You can prepare the fruit the night before, or you could make this and leave it overnight if you are pressed for time on the day of serving.

Mains

An Odd Mix

(Meatloaf and onion and cabbage bake)

Serves: 4
Preparation Time: 30 minutes
Cooking Time: 50 minutes
Total time: 80 minutes

What you’ll need:

1 –large– casserole dish
1 sharp knife/mandolin
1 –large– glass/stainless steel baking tray
1 –medium– frying pan
1 –large– mixing bowls

Dry ingredients:

For the meatloaf:

½ cup breadcrumbs
½ cup all–purpose flour
2 x slices brown bread

For the onion and cabbage bake:

2 tbsp. self–raising flour

Wet ingredients:

For the meatloaf:

½ cup dairy or soy milk
8 lb./4 kg. lean ground beef or a mix of beef and pork
½ cup white onion
2 –large– eggs

For the onion and cabbage bake:

2 cups –thinly sliced– onion (any type)
2 cups –thinly sliced– cabbage (any type)
2 cups dairy or soy milk
1 cup cheese, halved
1 tbsp. butter

Spices:

For the meatloaf:

1 tsp. salt (any kind)
1 tsp. pepper
1 tbsp. crushed garlic

For the onion and cabbage bake:

2 tsp. green herb mix
1 tsp. paprika powder
½ tsp. crushed cloves
1 tsp. mustard powder
2 tsp. Worcestershire sauce

Method:

For the onion and cabbage bake:

Start by preheating the oven to 440°F/230° C/gas mark 8 and place the greased glass/stainless steel baking tray in the oven to heat up.
In the –medium– pot, add the butter to melt.
Once the butter has melted, add the flour and the mustard powder.
The flour will start cooking in the butter and once you can smell the flour, add one cup of milk.
As the sauce thickens, you can add the remaining ½ cup with the Worcestershire sauce and stir frequently.
In the meantime, in the –large– pot, add the cabbage and onion, followed by the spices for the cabbage bake.
Stir the sauce.
When the cabbage starts charring, you can add half a cup of water to avoid the cabbage burning and put a lid on the pot for it to simmer.
Allow the sauce and cabbage pot to cook for about 15 minutes, and stir the sauce every few minutes, scraping the bottom each time.
Remove the glass/stainless steel baking tray from the oven and pour the sauce into it, using a wooden spoon to spread the sauce throughout the tray.
Strain the cabbage and onion bake over an oil pot (an oil bake isn’t on the menu!) and transfer the cabbage and onion to the baking tray.
Don’t put the cheese on yet! Place the baking tray into the oven on the middle rack, ensuring space for a second roasting dish later.

For the meatloaf:

After 15 minutes of baking the onion and cabbage bake, place the greased casserole dish in the oven to warm up.
Fry the onion and garlic in the frying pan.
Once the onion is partially browned, add the cumin and garlic.
In a –medium– mixing bowl, add the raw mince and crack an egg in the middle.
Add the flour and breadcrumbs, followed by the cooked onion and spices from the pan.
Mix the mince by squeezing the mince in your hands (disposable kitchen gloves can be used if you don’t like touching raw meat) and allowing it to come through the sides of your fingers—this helps with spreading all the flavors and ingredients evenly.
Once the mince and egg mixture is thoroughly mixed, remove the casserole dish from the oven and place the mince in the center, forming a ‘loaf’ once the mince is in.
Sprinkle a dash of salt, and pepper, on top and set in the oven under a foil tent. After 20 minutes, remove the foil tent for the top to brown. You may see some liquid around the edges of the meatloaf: This isn’t blood, it’s just the meat juices but this will evaporate once you remove the foil for the remaining 20 minutes.
Remove the meatloaf to allow to cool slightly (this helps with cutting).
Remove the bake from the oven and plate it (it stays warm for quite a while), and cut the meatloaf.
Plate the meatloaf slices on the plates and serve with soda or water to break the heaviness of the meal in general.

Helpful Hints:

This sounds (and looks) like a lot of food and time spent, but everything cooks at the same time so the time spent on preparation often seems longer than the time spent for these items to cook.
If you have a warmer drawer, you could keep the meatloaf in there to avoid it cooling but make sure it doesn’t cook further as it might become dry.

Gem Bake for Pets

Serves: Cats
Dogs: 4–2
Birds: 4
Preparation Time: 15 minutes
Cooking Time: 20 minutes
Total time: 35 minutes

What you'll need:

1 sharp knife/mandolin
1 –large– glass/stainless steel baking tray
2 –medium– pots
1 –large– pot
1 ice–cream scoop
1 pair of kitchen scissors

Dry ingredients:

None

Wet ingredients:

2 tbsp. pumpkin puree
2 cups –sliced– red cabbage
2 cups –diced– pumpkin
4 cups water
2 gem squash

Spices:

2 tsp. green herb mix
1 tsp. paprika powder

Method:

Start by preheating the oven to 440°F/230° C/gas mark 8.
Add the water to the large pot and allow to boil.
Cut the gem squash in half, scoop the seeds out (but keep them!), and place them in water when the water starts boiling.
In one –medium– pot, add the water and spices, followed by the cabbage.
In the other –medium– pot, add 2-3 tbsp. of water and the pumpkin mash.
Allow all three pots to simmer for about 15 minutes, while stirring the pumpkin pot often.
Grease the glass/stainless steel baking tray with the pumpkin puree.
When the gem squash is cooked, remove them from the pot and cut the halves (including the skin) into small slivers, and add these slivers to the baking tray.
Ladle the cabbage and pumpkin mash into the baking tray, followed by three–four tbsp. of the cabbage water.
Top with the gem squash seeds and bake for 20 minutes.
Allow to cool completely before serving to your pet/s.
To feed this meal to your dog, you can add it to their kibble bowl at dinner time.
To feed this meal to your cat or bird, you should use a separate bowl from their kibble to help them choose what they want to eat. In general, dogs are less fussy so adding the meal to their kibble usually works but if you know your dog is fussy, a separate bowl might be necessary as well.

NB:

Nothing that I can think of, apart from ensuring their food is cool or at least room temperature before you feed your pets.

Appetizers

A Green Feast

(Gem squash with peas)

Preparation Time: 15 minutes
Cooking Time: 20 minutes
Total time: 25 minutes

What you’ll need:

1 ice–cream scoop
1 –large– pot
1 –large– mixing bowls
1 –small– pot

Dry ingredients:

None

Wet ingredients:

4 x gem squash (1 per person)
1 cup of frozen peas
2 liters water
4 x 1 tsp. butter (for each of the gem squash)

Spices:

½ tsp. salt or sugar for each half of the gem squash

Method:

In the –large– pot, place the water and allow to simmer.
Cut the gem squash in half and scoop the seeds out with an ice–cream scoop. You can toss these in the garden for nutrients or dry them for snacks during the day.
Place the halves in the water, increasing the temperature to boil.
At this time (about 30 minutes after you put the meatloaf in), you can add the cheese to the cabbage and onion bake and place it back in the oven while completing the dish.
Allow the gem squash to cook according to preference (some like them cooked but a bit hard, while others might prefer them very soft and squishy).
In the –small– pot, add about a liter of water, and once boiling, add the peas and a tbsp. of butter/margarine. This should take about ten minutes, depending on your stovetop.
Strain the gem squash and turn them over to allow most of the water to drip down. Strain the peas and add a pinch of salt and pepper to the pot.
When the gem squash has finished straining, remove the flesh (the cooked part, not the skin) and add it to the pea pot, mixing well. Once there is a good ratio of peas–gem squash flesh, spoon this into the gem squash skins and plate them.

Helpful Hint:

You could toast the gem squash flesh for a charred flavor but this isn't necessary.

Week Two:

Snacks

A Snack of Red

(Grilled Red Pepper Poppers)

Serving size: 4
Prep time: 15 minutes
Cooking time: 15 minutes
Time: 30 minutes

What you’ll need:

1 –large, square– baking tray
Serving bowls
1 sharp knife

Dry ingredients:

1 cup –chopped– pecans

Wet ingredients:

4 –medium– red bell peppers
2 tbsp. olive oil

Spices:

¾ tsp. salt
½ tsp. ground pepper

Method:

Preheat oven to ‘grill’ option (temperatures may vary) and grease a –large, square– baking tray.
Place the sliced red peppers on the baking tray, skin–side down.
Add the pecan nuts to the face–up bell peppers and drizzle with olive oil and the spices.
Place in oven on the grill rack for 10—15 minutes, depending on your oven.
Remove from the oven when timer goes off —it’s very easy to burn them!— and allow to cool slightly before serving.
I like serving this with hummus dip.

Helpful Hint:

Adding some peanut oil before placing the pecans in the bell pepper segments helps them from falling off when you take them out of the oven.

Appetizers

The Traffic Light Appetizer

(A soup made with tomatoes, yellow bell pepper, and spinach)

Serves: 2
Preparation Time: 15 minutes
Cooking Time: 20 minutes
Total time: 35 minutes

What you’ll need:

1 –large– pot
1 –medium– saucepan
Soup bowls
Sharp knife or a food processor
Side plates
1 bread knife

Dry ingredients:

None

Wet ingredients:

3 cups tomato puree
1 cup lima beans
1 cup matchstick carrots
1 cup –finely chopped– yellow bell pepper
1 cup –finely chopped– Roma tomatoes
1 cup –finely chopped– spinach (any type)
2 cups vegetable/meat stock

Spices:

1 tsp. Italian seasoning
1 tsp. garlic powder
1 tsp. –crushed– red pepper

Directions:

In the –large–pot, fry the onion and spices until the onions are transparent and you can start smelling the spices.
Add the tomato puree and 1 and a half cups of the stock. Allow to boil, and then reduce heat to simmer.
In the –medium– saucepan, add the bell peppers, carrots, lima beans, spinach, tomatoes, and the spinach.
Add the remaining half a cup of stock and allow to simmer (the stock won’t fill the vegetables) for about 10 minutes.
Add the bell peppers, carrots, etc. to the –large– pot and allow to simmer on medium for an additional 15 minutes.
Serve in deep soup bowls with sliced bruschetta or leave the bruschetta if you are worried that will spoil your appetite for your main meal.

Helpful Hint:

You can prepare all of these ingredients the night/morning before you make the soup to avoid spending a lot of time in the kitchen before you start on the mains.

Lunch

A Colorful Bird Wrap

(A tortilla wrap with millet and vegetables)

Serves: 4
Preparation Time: 10 minutes
Cooking Time: 30 minutes
Total time: 40 minutes

What you’ll need:

1 sharp knife or a food processor
1 strainer
1 –medium– pot
1 –large, square– roasting dish
1 –small– mixing bowl
4 serving plates
1 dessert spoon or a dropper

Dry ingredients:

For the wrap:

¾ cup millet

Wet ingredients:

For the wrap:

½ cup –cubed– eggplant
4 collard leaves
1 cup –thinly sliced– red cabbage
1 –thinly sliced– carrot
2 –thinly sliced– radishes
½ cup cooked chickpeas

For the orange mustard sauce:

6 tbsp. Greek yogurt
2 tbsp. orange juice
1 tsp. orange zest

Spices:

½ tsp. smoked paprika
½ tsp. thyme
2 tbsp. Mustard
2 tbsp. fresh chives
Salt and pepper to taste

Method:

Preheat oven to 400° F/200°C/gas mark 6.
In the –medium– pot, cook the millet until tender (or according to packet instructions).
In the –large, square– roasting dish, roast the eggplant with the spices for 20 minutes.
In the meantime, combine the orange mustard sauce ingredients. In the –small– mixing bowl.
When the millet is cooked, stack the collard leaves in the following order:
millet (directly against the leaves)—eggplant—cabbage—carrots—radishes—and chickpeas as the final ingredient.
Drizzle sauce the toppings/ingredients before folding.
Fold leaves like a tortilla and serve.

Helpful Hint:

These wraps can get quite ‘floppy’. To make it easier to serve, I usually prepare them directly on the serving plates instead of the countertop/cutting board and wipe any excess sauce/fallen ingredients away before serving.

Breakfast

A Salad for Morning Sorrows

(A breakfast salad)

Serves: 4
Preparation Time: 15–20 minutes
Cooking Time: No cooking required
Total time: 15–20 minutes

What you’ll need:

A sharp knife or a mandolin
A grater
1 –medium–mixing bowl
1 –large– mixing bowl
Serving bowls
Two salad spoons

Dry ingredients:

1 cup mixed nuts and seeds —any nuts and seeds for preference (¼ cup mixed nuts per serving)

Wet ingredients:

3 cups –sweet– kale
1 ½ cups –fresh– blueberries
2 cups –peeled, cooked, coarsely chopped–beetroot
2 tbsp. extra virgin olive oil
2 tbsp. apple cider vinegar
1 tbsp. lemon juice

Spices:

1 tsp turmeric
1 clove garlic, grated
1 tsp fresh grated ginger
½ tsp sea salt
¼ tsp freshly ground black pepper

Method:

In the –large– mixing bowl, add the kale, blueberries, and beetroot, and toss lightly.
In the –medium– mixing bowl, combine the remaining wet ingredients and the spices.
Once both bowls have been combined, add the spices bowl to the large bowl and toss gently to avoid bruising the kale leaves.
Once combined, spoon the salad into the serving bowls and top with the nuts and seed mix.

Helpful Hint:

The kale and blueberries won’t taste as good if kept for a few hours so preparing this salad in the morning is better. You can cook the beets the night before though!

Mains

Cheesy Spinach and Chicken

(A lemon and chicken dish served with spinach)

Serves: 4
Preparation Time: 10 minutes
Cooking Time: 25 minutes
Total time: 35 minutes

What you’ll need:

1 –large– skillet
1 –large– pot
1 strainer
Soup bowls
Measuring cups
1 large wooden spoon

Dry ingredients:

3 cups penne pasta

Wet ingredients:

2 tbsp. olive oil
3 cups –boneless and skinless, cubed– chicken breasts
½ cup dry white wine/white wine vinegar
Juice and zest of 1 lemon
10 cups –chopped– fresh spinach
1 cup –grated– Parmesan cheese

Spices:

½ tsp. salt
¼ tsp. ground pepper
4 cloves –minced–garlic

Method:

In the –large– skillet, add the spices, lemon juice, wine, and chicken, and simmer until fragrant, usually after 20—25 minutes.
In a –large– pot, boil enough water for your pasta and add 2 tsp. salt.
Once the water is boiling (and not before!) start cooking the pasta to your preference.
In the remaining –large– pot, add 2 tbsp. of butter or margarine and the spinach. Cook until wilted (usually 5—10 minutes) and remove from the heat before straining.
Add the red pepper flakes to the spinach pot and season with salt and pepper before covering the pot for later.
Once the chicken is cooked, add the contents of that pot to the spinach pot and stir until combined.
Ladle the pasta into deep bowls, followed by the chicken—spinach mix, and top with the parmesan cheese (it should work out to ¼ cup of cheese per serving bowl) and the lemon zest.

Helpful Hint:

For a more grounded flavor, you could swap the lemon zest with tinned mushrooms and lemon juice with the mushroom water (from the tin). Tinned mushrooms are cooked as part of the canning process so you don’t have to cook them beforehand. If using mushrooms, you can add them to the spinach when you add the red pepper flakes.

Dessert

Coconut Crunch

(A strawberry and coconut dessert bowl)

Serves: 2
Preparation Time: 25 minutes
Cooking Time: 5 minutes
Total time: 30 minutes

What you’ll need:

1 –medium– mixing bowl
1 wooden spoon (any size)
Serving bowls
Measuring cups

Dry ingredients:

1 tsp. chia seeds
2 tbsp. cashews
2 tbsp. unsweetened coconut flakes
½ cup –sliced, frozen– strawberries

Wet ingredients:

¼ cup low-fat Greek yogurt
¼ cup –unsweetened– coconut milk

Spices:

½ tsp. ground nutmeg

Method

In a –medium– mixing bowl, combine the chia seeds with the Greek yogurt, followed by the coconut milk.
Gently stir until the ingredients are mixed evenly before pouring the mixture into serving bowls.
Chill in the fridge for 30 minutes to allow for a ‘pudding–like’ consistency.
When ready to eat, top each bowl with the cashews, coconut flakes, and frozen strawberries.

Helpful Hints:

You can prepare this dessert in the morning to help with time and flavor but don’t add the toppings until you are ready to serve.

Drinks

The Three C’s—Cocoa, Cranberries, and Cinnamon

(A warm/cool drink made from cocoa, cranberries, and cinnamon)

Serves: 4
Preparation Time: 10 minutes
Cooking Time: 5 minutes
Total time: 15 minutes or 15 minutes + overnight

What you’ll need:

1 –large– pot
Strainer
1 large jug (preferably ceramic)
Serving mugs (preferably ceramic)
1 wooden spoon (any size)

Dry ingredients:

2 tbsps. Dark cocoa powder

Wet ingredients:

6 cups milk (any milk except soy milk will work)
1 cup –quartered, fresh– cranberries
2 cups –unsweetened– cranberry juice
2 tbsp. cranberry syrup

Spices:

2 cinnamon sticks
1 tbsps. Brown granulated sugar

Directions:

Start by adding the cocoa powder and cinnamon sticks to the –large– pot.
When you start smelling the cinnamon, add the cranberry syrup, two cups of milk, and ½ a cup of the cranberry juice.
Bring this to a boil (and watch carefully!) and remove from heat.
Add the remaining milk and cranberry juice, followed by the cranberries and sugar.
Return to the heat and allow to simmer for about 10 minutes.
Stir well to ensure the sugar has dissolved, and remove from heat again (don’t forget to turn the stove plate off!).
Strain the drink into a —preferably ceramic— jug to remove the spices, cranberries, and milk skin.
If you want a hot/warm drink, serve immediately, and if you want a cool drink, you can chill the jug in the fridge overnight (after you’ve strained it).

Helpful Hints:

If you want garnish, you can add the cranberries to the top of the drink or in a saucer for the cups.
If serving hot, vanilla or chocolate mini–marshmallows as garnish works well too!

Pet-Friendly Cheesy Spinach and Chicken

Serves: Cats 4
Dogs: 2
Birds: 8
Preparation Time: 10 minutes
Cooking Time: 30 minutes
Total time: 40 minutes

What you'll need:

1 –large– skillet
1 –large– pot
Strainer
Wooden spoon

Dry ingredients:

3 cups plain cooked penne pasta (no salt or oil in water)
Your pets kibble

Wet ingredients:

3 cups –cubed, boneless, skinless– chicken breast
1 cup –diced– green bell pepper
¼ cup –finely grated– low-fat goat cheese (or leave out)
5 cups –fresh, chopped– spinach, leaves and stems attached

Spices:

1 tsp. dry fennel
2 tsp. –fresh– rosemary

Method:

In the –large– skillet, add chicken cubes and enough water (or no salt stock) to just cover the bottom. Simmer on medium until fully cooked (about 20–30 minutes).
In the –large– pot, boil water and add penne pasta and cook until tender, then strain.
In a large pot, add chopped spinach with a splash of water. Cover and steam until wilted (5–7 minutes). Drain off extra water.
Mix cooked chicken and wilted spinach together in the skillet. (Add mushrooms here if using, and they are pet-safe.)
In a bowl, put a small amount of pasta, top with chicken-spinach mix.
Sprinkle a tiny pinch of cheese (optional, skip for lactose-intolerant pets or cats).
Wait for the food to cool completely or to room temperature before serving your pet/s.
To feed this meal to your dog, you can add it to their kibble bowl at dinner time.
To feed this meal to your cat or bird, you should use a separate bowl from their kibble to help them choose what they want to eat. In general, dogs are less fussy so adding the meal to their kibble usually works but if you know your dog is fussy, a separate bowl might be necessary as well.

NB:

Make 100% sure the chicken is cooked before you feed your pets (that’s why I said “After 10 minutes, add the pasta). This gives the chicken pieces 20 minutes to cook and by that time, the chicken is most likely well done.

There are spaces without written content on either side of the page. This is by design and to avoid adding overly complicated recipes and difficult–to–find ingredients.

These spaces can also be used to rest your eyes between blocks of text and give you, the reader, time to think about the recipes on the page and how you can add them to your kitchen.

Not everything needs to be jam–packed with writing and an opportunity to respond. Sometimes we need the quiet moments and empty spaces to reflect and prepare ourselves for what comes next, and in the kitchen, this time for reflection will contribute to a type of confidence you might not know you had.

Week Three:

Breakfast

Green Breakfast Burger

(Breakfast bun with avocado)

Serves: 1 burger
Preparation Time: 5 minutes
Cooking Time: 10 minutes
Total time: 15 minutes

What you’ll need:

1 –large– frying pan
1 sharp knife or mandoline
Wooden tongs (for the bacon)
1 spoon
Serving dishes

Dry ingredients:

Sesame seeds

Wet ingredients:

1 avocado
1 –medium– egg
2 bacon rashers
1 –thinly sliced– red onion
1 –thinly sliced–tomato
1 lettuce leaf
1 tbs. Mayonnaise (or spicy mayo if preferred)

Spices:

Sea salt and pepper to taste

Method:

Add the bacon slices to a cold frying pan.
Turn on the heat and start cooking the bacon.
Once the edges of the bacon begin to curl, use a fork to flip it over.
Keep frying until the bacon reaches a crispy texture.
Take the bacon out of the pan and crack in the egg, letting it cook in the leftover bacon fat.
Cook the egg until the white is firm but the yolk stays soft.
Slice the avocados in half across the middle.
Scoop out the pit using a spoon, leaving the skin intact.
Spoon mayonnaise into the space left by the pit.
Add layers of lettuce, tomato, onion, bacon, and the fried egg on top.
Sprinkle a pinch of sea salt over the layers.
Place the other half of the avocado on top as a lid.
Finish with a scattering of sesame seeds.

Helpful Hint:

This should be prepared fresh to keep the crispiness of the bacon and color of the avocado, but you can prepare the other ingredients the night before.

Snacks

A Snack of Red

(Grilled Red Pepper Poppers)

Serving size: 4
Prep time: 15 minutes
Cooking time: 15 minutes
Time: 30 minutes

What you'll need:

1 –large, square– baking tray
Knife or food processor
Measuring spoons
Serving plate or platter – to present the peppers
1 –small– bowl for the hummus

Dry ingredients:

1 cup —chopped— pecans

Wet ingredients:

4 —medium— red bell peppers
2 tbsp. olive oil

Spices:

¾ tsp. salt
½ tsp. ground pepper

Method:

Preheat oven to ‘grill’ option (temperatures may vary) and grease a —large, square— baking tray.
Place the sliced red peppers on the baking tray, skin—side down.
Add the pecan nuts to the face—up bell peppers and drizzle with olive oil and the spices.
Place in oven on the grill rack for 10—15 minutes, depending on your oven.
Remove from the oven when timer goes off —it’s very easy to burn them!— and allow to cool slightly before serving.
I like serving this with hummus dip.

Helpful Hint:

Adding some peanut oil before placing the pecans in the bell pepper segments helps them from falling off when you take them out of the oven.

Lunch

Silly Sliders

(Airfried beef falafel sliders)

Serves: 4 normal–sized patties
Preparation Time: 15 minutes
Cooking Time: 15 minutes
Total time: 30 minutes

What you'll need:

Sharp knife or a food processor
1 –medium– mixing bowl
1 flattish spoon
1 shallow bowl (for coating patties)
Air fryer
Tongs or spatula
Serving plates

Dry ingredients:

½ cup polenta
1 cup breadcrumbs

Wet ingredients:

2 cups –sliced– beets
1 ¼ cups chickpeas
2 tbsp. extra virgin olive oil
1 large –finely diced– jalapeno
1 cup –cooked– quinoa

Spices:

2 cloves garlic
¼ tsp black pepper
½ tsp kosher salt
½ cup fresh cilantro

Method:

Place beets, beans, lemon juice, olive oil, jalapeño, and the spices into a food processor and blend until smooth.
Stir in the cooked quinoa and chopped spinach.
Preheat the air fryer, coat the burger patties with panko crumbs, and cook them for 6 minutes.
Repeat the process with the rest of the patties and serve with your favorite toppings.

Helpful Hint:

For firmer, easier–to–shape patties, refrigerate the mixture for 15–30 minutes before forming and breading. This helps reduce moisture and makes the sliders hold together better during cooking.

Appetizers

Biting the Greens

(Baked vegetable bites)

Serves: 24 bites
Preparation Time: 20 minutes
Cooking Time: 25 minutes
Total time: 45 minutes

What you’ll need:

1 sharp knife or food processor
1 –large– mixing bowl
Measuring spoons
Mixing spoons
Glass cup
1 –large, square– baking tray
Serving plates
1 –small– bowl for optional barbecue sauce

Dry ingredients:

½ cup flour

Wet ingredients:

1 large egg
2 cups –finely shredded– cauliflower florets
2 cups –finely shredded– broccoli florets
1 cup –finely diced– carrots

Spices:

1 tsp. garlic, minced
½ tsp. ground turmeric
¼ tsp. sea salt
¼ tsp. black pepper

Method:

Preheat oven to 400°F/200°C/gas mark 6.
Start by processing the broccoli, cauliflower, carrots, and garlic with a hand mixer, food procceros, or a sharp knife.
Place mixture into a –large– mixing bowl and spices.
Mix well and add the egg, and incorporate everything till compleetly blended.
Form into discs using a glass cup or a medium measuring cup and bake for 15 minutes.
After 15 minutes, flip the bites and bake for an additional 10 minutes.
Serve with barbecue sauce or as is.

Helpful Hint:

For extra crispiness, squeeze out any excess moisture from the processed vegetables using a clean kitchen towel or cheesecloth before mixing. This helps the bites hold their shape and develop a golden crust while baking.

Mains

Instant Pot Chicken Salad

(A chicken salad made with an Instant Pot)

Serves: 4
Preparation Time: 25 minutes
Cooking Time: 10 minutes
Total time: 35 minutes

What you'll need:

Instant Pot
Sharp knife or food processor
Measuring cups and spoons
1 –medium– mixing bowl
1 –small– bowl
1 whisk or fork
Spatula or wooden spoon
1 rice cooker or saucepan
Serving bowls or plates

Dry ingredients:

For the salad–

½ cup –roasted– cashews
2 tsp. –toasted– sesame seeds
2 cups crispy wonton strips

For the dressing–

Wet ingredients:

For the salad–

3 –thinly sliced– green onions
1 head –shredded– romaine lettuce
4 cups –shredded– red cabbage
3 cups –cooked, deboned, and shredded– chicken
1 can mandarin oranges, drained

For the dressing–

¼ cup rice vinegar
3 tbsp. orange marmalade
2 ½ tbsp. canola oil
2 ½ tbsp. toasted sesame oil
1 tbsp. soy sauce

Spices:

For the salad:
½ cup (chopped) fresh cilantro leaves

For the dressing:

2 tsp. freshly grated ginger
2 tsp. toasted sesame seeds
Salt and freshly ground black pepper, to taste

Method:

Prepare brown rice or quinoa, and slice the chicken into pieces.
Set the Instant Pot to sauté mode and brown the chicken in batches.
In a separate –medium– bowl, combine the wet ingredients, minced garlic, ginger, and water.
Cook the mixture under high pressure for eight minutes.
While it cooks, stir together cornstarch and cold water in a small bowl.
Use quick release to open the Instant Pot, then stir in cilantro leaves.
Make the dressing in a –small– bowl and set side.
Continue stirring until the sauce becomes thick. For a thicker consistency, add a tablespoon of cornstarch and sauté for an extra minute.
Serve the dish over your choice of brown rice or quinoa.
Garnish with sliced green onions and the dressing you made earlier.

Helpful Hint:

To keep the broccoli crisp, add it at the very end and let it steam in the hot sauce for just a few minutes with the lid loosely on, rather than pressure cooking it.

Dessert

A Peach Paradise

(Halved/grilled peaches with yogurt)

Serves: 2
Preparation Time: 10 minutes
Cooking Time: 20-30 minutes
Total time: 30-40 minutes

What you’ll need:

Knife or food processor

Measuring spoons

1 –large– baking tray

1 –small– bowl for the cinnamon and honey mix
Serving bowls or plates

Dry ingredients:

None.

Wet ingredients:

2 large –cut in half– peaches
2 tbsp. butter
2 tbsp. honey
3 cups vanilla Greek yogurt

Spices:

1⁄2 tsp. ground cinnamon

Method:

Preheat the oven to 350°F/175°C/gas mark 4.
Slice the peaches in half and remove the pits.
Place ½ tsp. of butter and ½ tsp. of honey on each half, then dust with cinnamon.
Bake for 20–30 minutes, or until the peaches are tender and the cinnamon topping is bubbling.
Let the peaches cool slightly, then serve over half a cup of yogurt.
Enjoy as–is, or add an extra dash of cinnamon on top.

Helpful Hint:

If your peaches are extra juicy, place them in a baking dish with sides to catch the additional juice and you can add this juice to the yogurt later.

Drinks

Iced Herbal Peach Tea

Serves: 2
Preparation Time:
Cooking Time:
Total time:

What you’ll need:

Teapot
Kettle or pot
Measuring cups
Spoon
Fridge-safe container or pitcher
Glasses
Ice cube tray or ice
Knife and cutting board

Dry ingredients:

2 peach or hibiscus herbal tea bags

Wet ingredients:

2 cups boiling water
1–2 tsp. honey
1–2 tsp. fresh lemon juice (optional, for brightness)
Ice cubes
Peach slices for garnish

Spices:

Fresh mint leaves for garnish

Directions:

Using a teapot, steep the bags in boiling water for enough water for two 2 cups of boiling water for 5–10 minutes.
Remove the lid and the tea bags before stirring in the honey and lemon juice.
Allow to cool to room temperature, then chill in the fridge overnight.
Serve over ice and garnish with mint leaves and peach slices.

Helpful Hint:

Add a few fresh or frozen peach slices directly to the tea while it cools. This infuses it with natural sweetness and enhances the peachy aroma.

A Chicken Surprise

Serves: Cats 4
Dogs: 2
Birds: 8
Preparation Time: 10 minutes
Cooking Time: 30 minutes
Total time: 40 minutes

What you'll need:

2 –large– pots
1 strainer
1 sharp knife or food processor
Pet bowls

Dry ingredients:

2 cups whole wheat pasta or wild rice

Wet ingredients:

1 cup–boneless, cubed– chicken breasts —Leave out if you are cooking for a bird
1 cup –chopped, fresh– spinach
1 cup –chopped– orange sweet potato (with the skin)

Spices:

1 tsp. smoked paprika
1 tsp. green herb mix
½ tsp. turmeric

Method:

In a –large– pot, boil enough water for the pasta and place the chicken pieces in the water when boiling (not before!).
After 20 minutes, add the pasta and allow to boil for a further 10 minutes.
In the remaining –large– pot, add the vegetables and cover with water.
Cook until the spinach has wilted (usually 5–10 minutes) and the sweet potato is soft (but not mashed).
When the pasta and chicken is cooked, strain and add the contents of that pot to the spinach pot and stir until combined.
Wait for the food to cool completely or to room temperature before serving your pet/s.
To feed this meal to your dog, you can add it to their kibble bowl at dinner time.
To feed this meal to your cat or bird, you should use a separate bowl from their kibble to help them choose what they want to eat. In general, dogs are less fussy so adding the meal to their kibble usually works but if you know your dog is fussy, a separate bowl might be necessary as well.

NB:

Make 100% sure the chicken is cooked before you feed your pets (that’s why I said “After 20 minutes, add the pasta). This gives the chicken pieces 30 minutes to cook and by that time, the chicken is most likely well done.

Week Four:

Breakfast

Making the Most Out Your Morning

(Veggie Omelet)

Serving size: 1
Prep time: 10 minutes
Cooking time: 10 minutes
Total time: 20 minutes

What you’ll need:

1 –medium– nonstick skillet
Spatula
1 –small– mixing bowl
Whisk or fork
A sharp knife or a food processor
Measuring spoons

Dry ingredients:

None.

Wet ingredients:

1 tbsp. olive oil
¼ cup finely chopped red onions
¼ cup finely chopped red peppers
¼ cup sliced mushrooms
1 cup fresh baby spinach
2-3 eggs
1 tbsp. water
2 tbsp. shredded cheddar cheese

Spices:

Salt and pepper to taste
Fresh parsley

Method:

Warm olive oil in a nonstick –medium– skillet over medium heat.
Sauté red onion, red bell pepper, and mushrooms for five minutes until tender.
Stir in the spinach and cook for an until spinach has wilted.
Add the cooked vegetables to a –small– mixing bowl and wipe the pan clean with kitchen towels.
Crack the eggs into a –medium–bowl. Add the water and whisk until combined.
Pour the eggs into the cleaned skillet and cook until the edges of the eggs start curling.
When the edges begin to set, gently push the cooked egg toward the center with a spatula (but make sure you don’t break the eggs).
Tilt the pan so the uncooked egg flows to the edges.
When almost fully set, place the vegetables and cheddar cheese on one half then fold the omelet in half with a spatula.
Carefully slide it onto a plate and serve immediately.
Season with salt and pepper, and garnish with fresh parsley if preferred.

Helpful hint:

Sharp cheddar adds a strong flavor; swap for goat cheese or mozzarella for variation.

Lunch

An Unsual Sweet Pairing

(Roasted cauliflower with grapes and feta)

Serving size: 4
Prep time: 20 minutes
Cook time: 35 minutes
Total time: 55 minutes

What you’ll need:

1 –large– pot
1 colander or slotted spoon
Sharp knife and cutting board
1 –medium– mixing bowl
Towel or paper towels
1 –large, square– baking sheet
1 pastry brush
Spatula or tongs

Dry ingredients:

None.

Wet ingredients:

1 cup –trimmed and separated– cauliflower
⅓ cup –finely diced– shallot
2 tbsp. red wine vinegar
¾ cup –divided–olive oil
1 block –drained and patted dry– feta cheese
3 cups seedless red or black grapes

Spices:

¾ –devided– tsp. salt, plus more for water
Fresh –roughly chopped– oregano leaves

Method:

Start by preheating your oven to 500°F/260°C/gas mark 10.
Add water to the –large– pot, add the salt, and bring to a boil.
Simmer the cauliflower pieces for about 10 minutes, or until tender.
In a —small– mixing bowl, mix the chopped shallot with vinegar.
Place cauliflower on a serving plate and blot with a towel to remove moisture from the cauliflower.
Drizzle cauliflower with oil and sprinkle with salt before roasting the cauliflower for 15 minutes.
Take the cauliflower out of the over after 15 minutes.
In the meantine, slice feta into 12 portions and place on the cauliflower tray.
Add grapes to the baking sheet, brush everything lightly with oil, and roast for an additional 10 minutes.
Apply a final light brushing of oil, season with salt.
Serve topped with fresh oregano.

Helpful hint:

Grapes add sweetness. Don’t skip them, they contrast with the salty feta.

Snacks

Bring the Spice Back

(Spicy tuna rolls)

Serving size: 6
Prep time: 10 minutes
Cooking time: No cooking required
Total time: 10 minutes

What you’ll need:

Sharp knife or food processor
1 –small– skillet
Garlic press or chef’s knife
Spatula or long spoon spoon
1 –small– mixing bowl
1 vegetable peeler or mandoline
Toothpicks or cocktail sticks

Dry ingredients:

None.

Wet ingredients:

1 cup –sliced– cucumber
1 cup shredded –in brine–tuna
1 tsp. hot sauce
1 cup avocado halves

Spices:

1 tsp. salt
1 tsp. pepper
1 tsp. ground cayenne

Method:

Blend chickpeas in a food processor until smooth, or do this by hand.
Heat oil in a –large– skillet, and add the garlic and cumin.
Once this has cooked (you can smell both spices strongly), allow the oil to cool and pour it into the food processor.
Add ¾ of the tuna tuna, diced cucumber, and half the avocado to the food processor and process until creamy.
Stir in water, lemon juice, and salt, and blend again.
In a separate –small– mixing bowl, mix the remaining tuna with hot sauce, salt, pepper, and cayenne until combined.
Spoon the tuna mixture onto cucumber slices, leaving an inch on either end.
Place avocado slices on top, roll up the cucumber, and secure with toothpicks.

Helpful hint:

Use chilled cucumber because it keeps the rolls crisp and refreshing.

Mains

Salad or Pizza?

(Greek flatbread pizza)

Serving size: 2
Prep time: 10 minutes
Cook time: 20 minutes
Total time: 30 minutes

What you’ll need:

Baking tray or pizza stone
Fork
Sharp knife or food procceror
1 –small– mixing bowl
Spoon or tongs
Sharp spatula or pizza cutter

Dry ingredients:

None.

Wet ingredients:

1 base of store-bought pizza dough
2 tbsp extra virgin olive oil, for drizzling
¼ cup olives
½ cup grape tomatoes
½ cup marinated artichokes
½ cup –red onion
1 heart romaine lettuce
¼ cup crumbled feta cheese
½ cup grated mozzarella cheese
1 tbsp. balsamic vinegar

Spices:

2 garlic cloves
Sea salt and freshly ground black pepper

Method:

Start by preheating your oven to 425°F/218°C/gas mark 7.
With the fork, pierce flatbread dough with a fork, and bake for 8–12 minutes.
Toss the chopped romaine with balsamic vinegar, olive oil, salt, and pepper and place the salad in the fridge for later.
In the meantime, you can chop the artichokes, olives, tomatoes, red onion, and garlic.
Remove the flatbread from oven and layer the flatbread with mozzarella cheese, chopped vegetables, and crumbled feta.
Season with salt and pepper and return to the oven for 7–10 minutes.
Serve the baked flatbread with the dressed romaine on the side or on top.

Helpful hint:

Pre-bake the crust because this prevents a soggy base once toppings are added.

Dessert

Buttered Apples

(Buttered apple muffins)

Serving size: 24 muffins
Prep time: 10 minutes
Cook time: 20 minutes
Total time: 30 minutes

What you’ll need:

1 –large– mixing bowl
1 –medium mixing bowl
Measuring cups and spoons
Wooden spoon
12 opening muffin tin
Paper liners or nonstick spray
Knife of food processor
Toothpicks

Dry ingredients:

2 cups wheat bran
1 1⁄2 cups all-purpose flour
1 cup whole wheat flour
2 1⁄2 tsp. baking soda
1 cup rolled oats

Wet ingredients:

1⁄2 cup applesauce
2 cups buttermilk
2 –beaten– eggs
2 tbls molasses
2 cups –cored and chopped– granny smith apples

Spices:

1 tsp. cinnamon
1⁄2 tsp. nutmeg
1⁄4 tsp. ginger
1⁄2 cup sugar
1 tsp. salt

Method:

Start by preheating your oven to 350°F/75°C/gas mark 4.
In a –large– bowl, combine the dry ingredients.
In a –medium– bowl, combine the wet ingredients.
Once wet ingredients have been combined, stir in the wet ingredients.
Gently fold in the chopped apple.
Spoon the batter into a greased muffin tin.
Bake for 15–20 minutes, or until a knife inserted comes out clean.
Let muffins cool slightly before serving warm.

Helpful hint:

Use tart apples like Granny Smiths or Pink Ladies to hold shape and balance the muffin’s sweetness.

Appetizers

Blended Poppers with Cream

(Chicken and Zucchini Poppers with Creamy Cilantro Sauce)

Serving size: 6
Prep time: 15 minutes
Cook time: 10 minutes
Total time: 25 minutes

What you’ll need:

Blender or food processor
1 –medium– mixing bowl
1 box grater
Clean kitchen towel or cheesecloth
Measuring spoons
1 –medium– skillet
1 –large– baking tray
Spatula

Dry ingredients:

For the chicken:

None.

For the sauce:

Wet ingredients:

For the chicken:

2 cups ground chicken
1½ cups zucchini squash
1–2 tbsp. oil

For the sauce:

⅓ cup mayonnaise
1 tbsp. cottage cheese
1 tbsp. distilled white vinegar

Spices:

For the chicken:
2 garlic cloves, minced
2 tablespoons fresh chives
½ tsp. salt
¼ tsp. fresh black pepper

For the sauce:

1 cup fresh cilantro
1 small garlic clove

Method:

In a –large–mixing bowl or blender, blend cilantro, garlic, mayonnaise, cottage cheese, and vinegar in a blender until smooth and refrigerate.
In a —medium— mixing bowl, combine the grated zucchini, cooked chicken, and spices.
Shape the mixture into patties using your hands or a coffee cup.
In a –medium– skillet, brown the patties until golden on both sides.
Add the patties to the –large– baking tray and place back in the oven until cooked. To test, place a toothpick in the center. If the toothpick is dry when it comes out, the patties are ready.
Serve warm with the blended cilantro sauce.

Helpful hint:

If you have the time, you can refrigerate the patties for 10–15 minutes before baking to help them hold shape.

Drinks

The Chilled Rose

(Chilled Sparkling Water with Rosemary and Lemon Slices)

Servings: 4
Prep Time: 5 minutes
Cook/chill Time: 30 minutes
Total time: 35 minutes

What you’ll need:

Pitcher or large glass jug
Sharp knife or food processor
Measuring cups
Wooden spoon
Tongs
Serving glasses
Strainer

Dry ingredients:

None.

Wet ingredients:

1 fresh – thinly sliced into rounds– lemon
2 –thinly sliced– persimmons
Ice cubes

Spices:

3 cups chilled – unflavored–sparkling water
2 sprigs fresh rosemary

Method:

Wash the lemon, persimmons, and rosemary well before slicing them.
In a glass pitcher or jug, add the lemon slices and rosemary sprigs.
Pour the chilled sparkling water over the lemon and rosemary.
Gently stir once or twice to combine.
Fill glasses with ice cubes and persimmon slices, then pour the infused sparkling water over. Garnish with an extra rosemary sprig or a lemon twist for presentation.

Helpful Hint:

If you want a stronger flavor, allow the mixture sit in the fridge for 15–30 minutes before serving.

Breakfast for Dinner

Time: 20 minutes
Serves: Cats 4
Dogs: 2
Birds: 8
Prep time: 10 minutes
Cooking time: 10 minutes

What you’ll need:

1 –medium– nonstick skillet
Spatula
Mixing bowl (small)
Whisk or fork
Sharp knife or food processor knife
Cutting board
Plate
Measuring spoons

Dry ingredients:

Your pets kibble

Wet ingredients:

½ cup water
¼ cup –chopped– red peppers
1 cup –roughly shredded, fresh– baby spinach
1 cup –diced–carrots
2–3 eggs

Spices:

Fennel
Rosemary

Method:

Add the water to the skillet, followed by the red peppers, baby spinach, and carrots
Let this simmer –uncovered– for about 10 minutes to soften the carrots and until at least 3 halves of the water has evaporated.
Once the water has evaporated, crack the eggs into a small bowl, add water, the spice, and whisk until smooth.
Pour the eggs into the cleaned skillet and cook on medium until the eggs start getting hard.
Scramble the eggs and ingredients and simmer until the eggs are fully cooked.
To feed this meal to your dog, you can add it to their kibble bowl at dinner time.
To feed this meal to your cat or bird, you should use a separate bowl from their kibble to help them choose what they want to eat. In general, dogs are less fussy so adding the meal to their kibble usually works but if you know your dog is fussy, a separate bowl might be necessary as well.

NB:

Make 100% sure the food is cool by the time you feed your pets.

Recipe–Menu For July

Week One:

Dessert

​

Drinks

​

Mains

​

​

Appetizers

​

Week Two:

Mains

​​

Dessert

​

Drinks

​

Week Three: ​

Mains

​​

Dessert

​

Drinks

​

Week Four:

Mains

​​​

Dessert

​

Drinks

​

Week Three: