Recipe–Menu For August

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 upcoming weekend.

Week One:

Breakfast

The Blue Fruit Bowl

(A blueberry breakfast bowl)

Serving size: 1
Prep time: 5 minutes
Cook time: No cooking required
Total time: 5 minutes

What you’ll need:

A sharp knife or mandolin
Measuring spoons
measuring cups
1 –medium– mixing bowl
A blender or smoothie maker

Dry ingredients:

1 tbsp. chia seeds
1 tbsp. –desiccated, unsweetened– coconut, divided into 3 portions
½ cup granola

Wet ingredients:

1 cup –sliced and frozen– banana
3 tbsp. coconut, divided into 3 portions
½ cup –peeled and finely diced– mango
1 cup mixed berries
1 cup –peeled and finely diced– pear (any type), mango, and persimmon, divided into 3 portions

Spices:

None

Method:

In a pot with warm water, soak chia seeds until they swell.
After straining the chia water, add the banana, granola, hemp seeds, milk, protein powder, and chia seeds to a blender.
Mix until smooth and divide into three portions.
Add one-third of the chia mixture to the bowl, then add the fruit, berries, and desiccated coconut on top.
Repeat these steps until you have added all three portions of the chia mix, followed by a layer of fruit and berries. The final portion of the chia mix should be topped with the remaining fruit, berries, and desiccated coconut.
Serve warm or cold, and with a dollop of honey for taste.

Helpful Hints:

By preparing three separate bowls of ingredients the night before, you can make this in a hurry, and you can make this in a To-Go flask, just make sure the lid seals well.

Lunch

A Green Sea Salad

(A tuna and spinach salad)

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

What you’ll need:

Measuring spoons
Measuring cups
1 –medium– mixing bowl
Salad tongs
1 sharp knife or mandolin
1 knife or a mandolin

Dry Ingredients:

1 tbsp. sunflower seeds

Wet ingredients:

¼ cup –diced– avocado
2 cups –whole but stemmed– baby spinach
¼ cup –halved– cherry tomatoes
1 tbsp. –finely diced– red onion
1 tbsp. extra–virgin olive oil
1 ½ tbsp. poppy seed dressing
½ can tuna in water

Spices:

None

Method:

In a –medium– mixing bowl, combine the tuna, avocado, tomatoes, oil, spice, and onion.
Add sunflower seeds as a garnish and serve over spinach.

Helpful Hints:

Not much to add here, the recipe is pretty straightforward.

Snacks

Balls for All

(Dark chocolate and nut energy balls)

Serving size: 32 balls
Prep time: 25 minutes
Cook time: No cooking required
Total time: 25 minutes

What you’ll need:

Measuring cups
Measuring spoons
Food processor or high-powered blender
Rubber spatula
1 –large– mixing bowl
Food processor or high-powered blender

Dry ingredients:

1 ½ cups –dried– cherries
3 tbsp. cocoa powder
¾ cup –shelled, unsalted– pistachios

Wet ingredients:

½ cup almond butter
4 tbsp. maple syrup

Spices:

½ teaspoon ground cinnamon

Method:

Add cherries, pistachios, almond butter, chocolate powder, maple syrup, cinnamon, and almond butter to a food processor.
Before processing for one minute, pulse until finely diced.
Form a ball with 1 tablespoon of the dough and roll the ball between your hands.
Place the balls on a large platter and let the fingers do the rest!

Helpful Hints:

Freezing the balls for an hour before serving will help them retain their shape, but don’t wait too long, otherwise they might start freezing from the inside.

Appetizers

A Skewed Ratio

(Red and green salad skewers)

Serving size: 12 skewers
Prep time: 15 minutes
Cook time: No cooking required
Total time: 15 minutes

What you’ll need:

A sharp knife or mandolin
Measuring cups
Kitchen scale
Serving platter for laying the salad/skewers
Medium skewers or long toothpicks
Slotted spoon (for the dressing)

Dry ingredients:

None

Wet ingredients:

1 cup –cut in squares– cucumber
1 cup –cut in squares– feta pieces
1 cup –halved– cherry tomatoes
1 cup 1 cup –cut in squares– red onion

Spices:

None

Method:

On skewers, combine the cherry tomato, cucumber, red onion, feta, and olive.
Continue using the other skewers.
Add the dressing to the top.

Helpful Hints:

If the onion starts splitting when you place the pieces on the skewers, turning them sideways and folding them could help.
Red onion is better for this because the segments are less hard in general.

Mains

Lentil Soup in a Flash

(Instant pot lentil soup)

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

What you’ll need:

Sharp knife or mandolin
Measuring cups
Measuring spoons
Salad spinner or colander
1 –large– soup pot or Dutch oven, both with lids
Wooden spoon
Serving ladle
Serving bowls and spoons

Dry ingredients:

2 cups brown lentils

Wet ingredients:

1 ½ tbsp. balsamic vinegar
1 cup –diced– carrots
2 tbsp. extra–virgin olive oil, divided
1 tbsp. –diced– fresh thyme
¼ cup packed fresh flat–leaf parsley leaves
1 cup radish
5 cups –whole but stemmed– baby spinach
1 cup –diced– turnip
6 cups low–sodium vegetable broth
1 cup –diced– yellow onion

Spices:

1 tsp. salt
1 tsp. black pepper
2 tsp. green spice of your choice

Method:

Start by adjusting a programmable pressure multicooker's sauté setting.
Add onion, carrots, turnip, thyme, stock, lentils, and salt to the heated 1 tablespoon oil.
Cook for ten minutes, set the pressure to high, cover, and then lock the lid.
After 10 minutes, remove the lid, toss the radishes, parsley, and remaining oil, then stir in the spinach and vinegar.
Spoon the soup into bowls, then sprinkle radish mixture on top.

Helpful Hints:

If you toast the lentils in a pan without oil or butter, etc., until brown, before adding them to the pot, the soup will have a charred taste to complement the turnips.

Dessert

A Cup of Comfort

(Chocolate and banana dessert cups)

Serving Size: 6 cups
Prep Time: 10 minutes
Cook/chill Time: 15 minutes
Total time: 10 minutes

What you’ll need:

Measuring cups
1 –small– mixing bowl
1 fork for mashing
1 –medium– skillet
1 metal spatula
Cooking grease or spray

Dry Ingredients:

½ cup dark chocolate chips

Wet Ingredients:

¼ cup almond milk
1 ripe banana
Cooking grease

Spices:

None

Method:

Keep the chocolate chips and milk warm after they have melted.
Fill the bottom of a muffin tray with the melted mixture, about a teaspoonful.
For ten to fifteen minutes, place in the freezer.
As the chocolate cools, mash the banana with the fork.
Dollop them into the freezer's chocolate trays after they've been mashed.
Place the remaining chocolate on top to cover the edges, then return to the freezer until it solidifies.
Once frozen or hard, remove and enjoy with optional chocolate or strawberry syrup.

Helpful Hints:

Don’t use a box grater to mash the banana. Bananas are quite soft and the majority of the banana will remain inside the box grater if you use one.

Lentil Stew for Pets

Serves: Cats/dogs: 4–2
Birds: 4
Preparation Time: 20 minutes
Cooking Time: 40 minutes
Total time: 60 minutes

What you'll need:

Sharp knife or mandolin
Measuring cups
Measuring spoons
1 –large, oven safe–Dutch oven
Wooden spoon
Serving ladle
Serving bowls and spoons

Dry ingredients:

None

Wet ingredients:

1 cup brown lentils
1 cup –diced– carrots
1 cup radish
1 cup –diced– pumpkin with skin
1 cup –diced– turnip
6 cups water

Spices:

2 tsp. green herb mix
1 tsp. paprika powder

Directions:

Start by preheating your oven to 356°F/180°C/gas mark 4.
Add two cups of water to the Dutch Oven, followed by the spices.
Add the lentils and set the Dutch Oven on the middle rack.
After about 20 minutes, or until the lentils have swelled (the skin sometimes breaks which is a good indicator). remove the Dutch Oven and add the pumpkin and turnip, followed by two cups of water.
Place the Dutch Oven back into the oven with the lid on for a further 15 minutes.
Once the time is up, remove the dish and add the carrots (the contrast of hard and soft food could make dinner time for your pets more interesting).
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.

NB:

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

Drinks

A Soothing Accompaniment

(Lemon & thyme hot tonic)

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

What you’ll need:

1 –small– saucepan
Wooden spoon
Fine mesh strainer
Measuring spoons
Sharp knife or mandolin
Optional: Tongs or slotted spoon (to remove large herb pieces before straining)

Dry ingredients:

None

Wet ingredients:

2 cups water
4 –slices– lemon, two for drink and two for garnish
2 tsp. honey

Spices:

½ tsp. –dried– thyme
2 tsp. –fresh, peeled and sliced– ginger

Directions:

In a –small– saucepan, bring the water, thyme, lemon slices, and optional ginger to a gentle boil.
Reduce the heat and allow to simmer for 5 minutes.
Remove from heat.
Stir in honey and a pinch of salt.
Strain into a mug and serve warm. Garnish with a fresh lemon slice or thyme sprig if preferred.

Helpful Hints:

To get the most flavor out of the thyme, gently crush the fresh sprigs between your fingers before adding them to the water. This helps release their essential oils and boosts the herbal aroma without needing extra herbs.

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 Two:

Breakfast

A Wholesome Yellow Breakfast

(Buckwheat banana pancakes)

Serving size: 2
Prep time: 5 minutes
Cooking time: 15 minutes
Total time: 20 minutes

What you’ll need:

1 –medium– mixing bowl
Fork or potato masher
Measuring cups & spoons
Baking sheet (if baking)
Parchment paper
Skillet (if pan-frying)
Spatula (if pan-frying)
1 large metal spoon

Dry ingredients:

½ tsp. baking soda
½ cup buckwheat flour

Wet ingredients:

2 tsp. apple cider vinegar
2 –very ripe– bananas
2 tbsp. olive or coconut oil1 tsp. vanilla extract
2 tbsp. water

Spices:

1 tsp. ground cinnamon

Method:

Preheat you oven to 350ºF/174ºC/gas mark 4
If you'd like to make buckwheat flour from scratch, place raw buckwheat groats in a coffee grinder and blend until the texture is smooth and flour-like—this should take about 30 seconds.
In a –large– bowl, mash the ripe bananas, leaving some small chunks.
Add the ground buckwheat flour, oil, water, cinnamon, vanilla extract, baking soda, and vinegar to the bowl.
Mix everything well until the batter is mostly smooth.
(The consistency will be thicker than traditional pancake batter but not overly dense)

Pan–Frying Method (Alternative):

To pan–fry instead, heat a bit of oil in a skillet over medium heat.
Pour slightly less than 1⁄4 cup of batter into the pan for each pancake and use the back of a spoon to flatten it to your desired thickness (roughly 5–6 inches wide).
Let this cook until bubbles form on top and the edges look dry—this usually takes 4–5 minutes—then flip and cook the other side until done.

Helpful Hints:

For fluffier pancakes, let the batter rest for 5–10 minutes before cooking. This allows the baking soda and vinegar to react fully and create air bubbles.

Lunch

A Soft Bite with Sauce

(Walnut Sage pesto pasta with squash)

Serving size: 4-6
Prep time: 15 minutes
Cook time: 30 minutes
Total time: 45 minutes

What you’ll need:

Sharp knife or mandolin
Baking sheet & parchment/aluminum foil
Blender or food processor
1 –large– pot
1 –large– strainer
1 –large– nonstick skillet
Mixing spoon or tongs

Dry ingredients:

¾ cup –toasted or raw–walnut halves

Wet ingredients:

3 cups – scrubbed and rinsed well– delicata squash
2–3 medium garlic cloves
1 cup flat-leaf parsley leaves
½ cup roasted walnut oil
2 tbsp. extra virgin olive oil

Spices:

2 tsp. freshly ground black pepper
6–7 large fresh sage leaves
Kosher salt, to taste

For the pasta:
½ cup finely grated parmigiano-reggiano cheese, plus more for serving
3½ cups dried whole wheat penne or fusilli
Roughly ¼ cup extra virgin olive oil
Fresh sage leaves, for frying and garnishing (3–4 per serving)

Method:

Preheat your oven to 425°F and prepare a baking sheet by lining it with parchment paper or aluminum foil. While waiting, bring a large pot of salted water to a boil for the pasta. Slice the delicata squash lengthwise, drizzle with olive oil, and season with salt and pepper. Roast the squash for 20–25 minutes, or until golden and caramelized.
To make the walnut-sage pesto, pulse the parsley, walnuts, garlic, and fresh sage leaves in a food processor until combined. In a nonstick skillet, heat a bit of olive oil and fry some whole sage leaves until they turn crispy. Season them lightly with salt.
Cook the pasta until it’s just tender (al dente), then drain it.
Return the pasta to the pot, drizzle with olive oil, stir in the pesto, and serve topped with the roasted squash and crispy sage leaves.

Helpful Hints:

Don’t over blend the pesto—pulse it just enough to keep some texture. A chunkier pesto gives more flavor contrast in the dish.

Snacks

A Quick Healthy Snack

(Hummus and carrot snack)

Serving size: 6 sticks
Prep time: 20 minutes
Cook time: No cooking required
Total time: 20 minutes

What you’ll need:

Food processor
Peeler
Sharp knife or mandolin
Measuring cups & spoons
Small serving bowls or platter

Wet ingredients:

1 can chickpeas, drained and rinsed
½ cup carrot
½ celery sticks
¼ cup extra-virgin olive oil
3 tbsp. water

Dry ingredients:

None

Spices:

¼ tsp. ground cumin
1 ½ tbsp. fresh lemon juice
1 tsp. sea salt

Method:

Place the chickpeas, carrots, and olive oil into a food processor and blend until the mixture is chunky.
Add the rest of the ingredients and continue blending until the hummus becomes smooth and creamy.
Serve either chilled or at room temperature, garnished with carrot peels and paired with celery sticks.
Alternatively, you can slice the carrots into long strips and use them in place of the celery for dipping.

Helpful Hint:

For creamier hummus, remove the skins from the chickpeas before blending. It takes a few extra minutes but improves texture a lot.

Appetizers/Starters

Combining Pink and Green

(Salmon & avocado salad)

Serving size: 4
Prep time: 30 minutes
Cook time: No cooking required
Total time: 30 minutes

What you’ll need:

Blender or food processor
Skillet or grill pan
1 –large– mixing bowl
Sharp knife or mandolin
Spatula or fish turner
Salad tongs or serving spoons

Wet ingredients:

2 avocados
1 tbsp. –crushed– garlic
½ cup loosely packed fresh dill (plus more for garnish)
1 tsp. Dijon mustard
¼ cup extra-virgin olive oil, plus 1 tsp.
4 skinless salmon fillets
3 cups spring mix salad greens
2 cups thinly sliced red cabbage
1 cup matchstick carrots
2 tbsp. lemon juice
2 tbsp. water
2 tbsp. white–wine vinegar

Dry ingredients:

None

Spices:

½ tsp. salt
¼ tsp. ground black pepper

Method:

Combine the dill, water, lemon juice, vinegar, mustard, garlic, avocado, olive oil, and salt in a blender or food processor and blend until smooth to make the dressing.
Cook the salmon in a skillet until it’s golden and cooked through, then let it rest for 2–3 minutes.
In a separate bowl, toss together the salad greens, shredded cabbage, carrots, and the prepared dressing.
Evenly portion the salad onto plates, then top each with avocado slices and a cooked salmon fillet.

Helpful Hints:

Pat the salmon dry before cooking for a better sear and crisper edges.

Mains

One Pot Wonder of the Ocean

(Garlicky shrimp & spinach)

Serving size: 4
Prep time: 25 minutes
Cook time: No cooking required
Total time: 25 minutes

What you’ll need:

Sharp knife or mandolin
1 –large–pot or deep skillet
Measuring spoons
Wooden spoon or spatula
Citrus zester or microplane

Wet ingredients:

6 medium –sliced and divided– garlic cloves
1 ¾ cup –peeled and de veined– shrimp
1 tbsp. finely chopped fresh parsley
1 ¾ cup spinach
1 ½ tsp. lemon zest
1 tbsp. lemon juice

Dry ingredients:

None

Spices:

¼ tsp. crushed red pepper
¼ tsp. salt plus 1/8 tsp., divided

Method:

In a –large– pot, heat 1 tablespoon of oil and sauté half of the sliced garlic until golden.
Add the spinach, a pinch of salt, and lemon juice, and cook until the spinach wilts.
Raise the heat to medium–high, add the remaining oil, and brown the rest of the garlic.
Stir in the shrimp, crushed red pepper, and a bit more salt, and cook until the shrimp are pink and fully cooked.
Serve the shrimp over the sautéed spinach, then garnish with lemon zest and chopped parsley.

Helpful Hints:

Don’t overcook the shrimp—remove them from heat as soon as they turn pink and opaque. Overcooked shrimp turns into rubber quickly.

Dessert

An Unusual Desert

(Three–in–one pudding)

Time: 24 hours 10 Minutes
Serving Size: 6
Prep Time: 10 minutes
Cook/chill Time: 24 hours

Wet ingredients:

1 ½ ripe avocados
1 large ripe banana
½ cup maple syrup or honey
¼ cup milk or other non-dairy milk
½ cup salted creamy or crunchy peanut butter (plus more for topping)

Dry ingredients:

½ cup unsweetened cocoa or cacao powder

Spices:

None

Method:

Mix all ingredients together in a blender until well combined.
Cover with plastic wrap and divide into six desert bowls or desert cups.
Refrigerator overnight, then serve it plain or with optional whipped cream when ready.

Helpful Hints

For a smooth texture, use a high-speed blender and scrape down the sides as needed. Letting the dessert chill overnight not only helps it set properly but also enhances the flavor—so don’t skip that step!

Drinks

A Refreshing Taste for Fish

(Cucumber Mint Citrus Cooler)

Serving Size: About 4 small glasses (can be doubled for more)
Prep time: 10 minutes
Cook/chill time: 10–15 minutes (optional chilling after mixing for colder flavor)
Total time: 20–25 minutes

What you’ll need:

Blender
Citrus juicer (manual or electric)
1 sharp knife or mandolin
Measuring spoons
Fine mesh sieve or strainer
Pitcher
Stirring spoon
Serving glasses
Ice cube tray

Dry ingredients

None.

Wet ingredients:

1 large cucumber, peeled and chopped
Juice of 2 limes
Juice of 1 lemon
1 tablespoon honey or agave syrup (optional, to taste)
6–8 fresh mint leaves
2 cups cold sparkling water or club soda
Ice cubes

Spices:

Mint sprigs and cucumber slices (for garnish)

Instructions:

In a blender, combine the chopped cucumber, lime juice, lemon juice, honey (if using), and mint leaves.
Blend until smooth, then strain through a fine mesh sieve into a pitcher.
Add the sparkling water and stir gently.
Serve over ice and garnish with mint sprigs and cucumber slices.

Helpful Hints:

Add a splash of gin or vodka for a cocktail version if preferred.

Hummus Delight for Pets

Serves: Cats/dogs: 4–2
Birds: 4
Prep time: 20 minutes
Cook time: No cooking required
Total time: 20 minutes

What you’ll need:

Food processor
Peeler
Sharp knife or mandolin
Measuring cups & spoons
Pet bowls

Dry ingredients:

None

Wet ingredients:

1 can chickpeas (liquid included)
1 cup carrot
1 celery stick
1 cup butternut squash
3 tbsp. water

Spices:

2 tsp. mixed green herbs (any type)
½ tsp. turmeric

Method:

Place the chickpeas and carrots into a food processor and blend until the mixture is chunky.
Add the rest of the ingredients and continue blending until the hummus becomes smooth and creamy.
Add this mixture over your pet’s kibble or in a separate bowl if your pet is a picky eater.

NB:

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

Week Three:

Breakfast

A Dark Red Delight

(Chocolate and cherry smoothie)

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

What You’ll Need:

A blender
Measuring cups and spoons
Tall glasses
Serving spoon

Wet ingredients:

2 tbsp. almond butter
½ –thickly sliced– medium banana
1 cup –frozen unsweetened pitted– dark, sweet cherries
2 cups ice cubes
1 cup –unsweetened– chocolate almond milk
3/4 cups vanilla –fat free– vanilla yogurt

Dry ingredients:

1 tbsp. dark chocolate shavings, chocolate-covered espresso beans
2 tbsp. unsweetened cocoa powder
1 tsp. instant espresso coffee powder

Spices:

1 tsp. Vanilla

Method:

Put everything in a blender, excluding the espresso beans and shavings, and process until smooth.
Transfer into tall glasses, garnish with chocolate-covered espresso beans and shavings, and serve.

Helpful Hint:

For a thicker smoothie, freeze the banana slices ahead of time. This gives it a creamier texture without needing extra ice.

Lunch

Tasty, Crumbly, Vegetables

(Quinoa veggie bowl)

Serving size: 4
Prep time: 30 minutes
Cook time: 30 minutes
Total time: 1 hour

What You’ll Need:

1 –large– baking sheet
1 x –medium– mixing bowls
Sharp knife or mandolin
Garlic press or small knife
Measuring cups and spoons
Sauce whisk or fork
Saucepan or rice cooker
Wooden spoon or spatula

Wet ingredients:

4 tbsp. avocado oil
2 cups –halved– brussels sprouts
2 cups –chopped– butternut squash
1 –chopped– head of cauliflower
1 can –rinsed and drained– chickpeas
1 –finely chopped– onion
½ cup –finely chopped– red radishes

Dry ingredients:

2 cups –cooked– brown rice

Spices:

½ tsp. ground coriander
½ tsp. ground cumin
3 –minced– garlic cloves
½ tsp. ground ginger
½ tsp. ground black pepper
1 tsp. sea salt
½ tsp. smoked paprika
1 tsp. ground cinnamon
1 tsp. turmeric

Ingredients for the sauce:

2 lemons, juiced
1 tbsp. maple syrup
1 tsp. sea salt
½ tsp. tahini
2 tbsp. water

Method:

Preheat oven on to 375°F/190°C/gas mark 5.
Combine the butternut squash, cauliflower, Brussels sprouts, radishes, garlic, oil, and seasonings. For forty-five minutes, roast vegetables.
Get the quinoa or rice ready.
Combine the tahini, lemon juice, maple syrup, sea salt, and water in a different bowl.
Add the chickpeas, roasted vegetables, and brown rice or quinoa.
Serve warm with a drizzle of tahini sauce on top.

Helpful Hint:

Spread the vegetables evenly on the baking sheet without overcrowding. This ensures they roast properly and don’t steam, giving you crisp, caramelized edges.

Snacks

Tasty Green Bites

(Avocado and hummus snacks)

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

What You’ll Need:

Food processor (or blender)
Sharp knife or mandolin
Measuring cups and spoons
Mixing spoon
Serving bowls

Wet ingredients:

1 can chickpeas
1 –very ripe– avocado
¼ cup tahini
¼ cup extra-virgin olive oil
¼ cup lemon juice

Dry ingredients:

None

Spices:

1 clove garlic
1 tsp. ground cumin
1 cup –fresh– cilantro leaves
½ tsp. Salt

Method:

Drain the chickpeas and set aside the liquid.
Put the liquid and chickpeas in a food processor.
Add the oil, lemon juice, avocado, cilantro, tahini, cumin, garlic, and salt.
Blend until it's smooth.
Serve with pita chips or chips.

Helpful Hint:

Save some chickpea liquid when draining the can. This helps adjust the hummus texture to be smoother and creamier if it’s too thick.

Appetizers

The Grain of the Operation

(Vegetarian grain bowl)

Serving size: 4
Prep time: 15 minutes
Cook time: No cooking required
Total time: 15 minutes

What You’ll Need:

Microwave-safe bowl for quinoa
Sharp knife or mandolin
1 –medium–Mixing bowl
Measuring cups and spoons
Large serving bowls

Wet ingredients:

½ cup hummus
2 tbsp. lemon juice
3/4 cup baby kale
2 cups –cooked– whole baby beets
1 cup edamame
1 cup avocado

Dry ingredients:

¼ cup sunflower seeds
2 cups microwavable quinoa

Spices:

None

Method:

Follow the directions on the package to prepare the quinoa.
Combine lemon juice and hummus, then thin with a dressing.
Spoon dressing into large bowls, then add quinoa, sunflower seeds, beets, and edamame on top.
Serve with hummus dressing and avocado.

Helpful Hint:

For extra flavor, roast the sunflower seeds lightly in a dry pan before adding them. It brings out their nutty taste and adds crunch.

Mains

A Refreshing Pot of the Garden

(Chicken lemon orzo soup)

Serving size: 6
Prep time: 20 minutes
Cook time: 15 minutes
Total time: 35 minutes

What You’ll Need:

Dutch oven or large soup pot
Sharp knife or mandolin
Measuring cups and spoons
Wooden spoon or ladle
Whisk
1 –large–mixing bowl
Soup bowls

Dry ingredients:

½ cup –uncooked– orzo

Wet ingredients:

1 tbsp. olive oil
¾ cup –cubed– carrots
½ cup –chopped– yellow onion
6 cups –unsalted–chicken stock
3 large eggs
¼ cup fresh lemon juice
3 cups –shredded– rotisserie chicken
3 cups –chopped– baby spinach

Spices:

2 teaspoons –minced– fresh garlic
¾ teaspoon –crushed–red pepper
1 ¼ teaspoons kosher salt
½ teaspoon black pepper
3 tablespoons –chopped– fresh dill

Method:

In a Dutch oven, cook carrot, onion, garlic, and red pepper until softened.
Add stock and cook until al dente.
Whisk eggs and lemon juice in a bowl.
Remove stock and stir into egg mixture.
Add chicken, spinach, salt, and pepper.
Cook until spinach wilts.
Divide soup among bowls and sprinkle with dill.

Helpful Hint:

Temper the egg-lemon mixture by slowly whisking in a ladle of hot broth before adding it back to the pot. This prevents the eggs from curdling and keeps the soup silky smooth.

(Tempering means to slowly whisk a small ladle of hot broth into the egg-lemon mixture before stirring it back into the soup—this prevents the eggs from curdling.)

Dessert

Berry Infused French Toast
(French toast with strawberries)

Serving Size: 4

Prep Time: 10 minutes

Cook Time: 20 minutes

Total time: 30 minutes

What You'll Need:

1 –larg, flat– mixing bowl
Fork or whisk
Skillet or frying pan
Spatula
Knife and cutting board
Measuring cups and spoons

Dry ingredients:

4 slices cinnamon–raisin bread

Wet ingredients:

1 –sliced– banana
1 large egg
1⁄4 cup low–fat milk
2 tbls. light cream cheese
2 tbls. –warmed– maple syrup
6 –sliced– fresh strawberries

Spices:

1 tsp. unsalted butter
1⁄4 tsp vanilla extract

Method:

On one side of each slice of bread, spread the cream cheese.
Place banana slices on top of two bread slices, then cover each slice with the remaining bread.
In a –small– flat dish, combine the eggs, milk, and vanilla; mix with a fork just until combined.
Melt the butter in a big skillet over medium heat.
Place the sandwiches on a griddle after quickly dipping them in the egg mixture.
Fry the sandwiches for 4–5 minutes on each side, or until golden brown on all sides.
Transfer to plates and garnish with sliced strawberries and maple syrup.
Eat warm, but if you don't want maple syrup to dribble down your arm, use a knife and fork!

Helpful Hint

Use day-old or slightly stale bread—it soaks up the egg mixture without becoming soggy, giving your French toast a crisp golden crust.

Drinks

Cucumber Mint Sparkler

Serving size: 4
Prep time: 10 minutes
Cook time: No cooking required
Total time: 10 minutes

What You’ll Need:

1 juice pitcher
Wooden muddler or spoon
Sharp knife or mandolin
Measuring spoons
Serving glasses

Dry ingredients:

None

Wet ingredients:

4 cups sparkling water
1 cup–thinly sliced– cucumber
1 tsp. agave or honey
Ice

Spices:

8–10 fresh mint leaves

Method:

Place the ice at the base of the glasses (novelty ice cubes give the drink a nice twist).
Muddle cucumber and mint in a pitcher.
Add sparkling water and sweetener (if using).
Pour over ice and serve chilled.

Helpful Hint:

Lightly clap the mint leaves between your hands before muddling. This releases the natural oils and boosts the minty aroma.

One–Pot Chicken for Pets

Serving size: 2 large dog bowls
4 large cat bowls
12 bird bowls
Prep time: 20 minutes
Cook time: 15 minutes
Total time: 35 minutes

What You’ll Need:

Dutch oven or large soup pot
Sharp knife or mandolin
Measuring cups and spoons
Wooden spoon or ladle
1 –large–mixing bowl

Wet Ingredients:

1 cup –cubed– carrots
1 cup –cubed– red bell pepper
6 cups water
3 large eggs
1 cup –shredded and cooked– chicken
1 cup –chopped– baby spinach
1 cup –chopped– broccoli

Dry ingredients:

½ cup –uncooked– wild rice

Spices:

3 tbsp. –chopped– fresh oregano
3 tbsp. –chopped– fresh dill
3 tbsp. –chopped– fresh marjoram

Method:

Add all the ingredients, minus the spices, to a –large– pot.
Bring to a boil, then allow to simmer on low.
Once simmering, add the spices and cover partially.
Cook the chicken is cooked (test it by removing a piece from the pot and cutting it open. Unless the juices are completely clear, the chicken isn’t cooked yet).
Add to your dogs bowl of kibble, or if feeding a bird or cat, have a separate dish for them.

NB:

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

Week Four:

Breakfast

A Mix of Flavors

(Egg salad on avocado toast)

Serving size: 1
Prep time: 5 minutes
Cooking time: 5 minutes
Total time: 10 minutes

What You’ll Need:

1 x –medium– frying pan
1 spatula
Sharp knife or mandolin
A toaster
Serving plates

Dry ingredients

1 slice –toasted– whole-grain bread

Wet ingredients

2 –sliced– avocados
1 ½ cups –shredded– baby spinach
1 tsp. canola oil
2 –lightly beaten– large eggs
½ cup –fresh– raspberries

Spices

Pinch of ground pepper
Pinch of salt (any kind)

Method:

In a –medium– pan, gently scramble eggs and set aside.
Top toasted bread with eggs, avocado, and spinach, then season with salt and pepper.
Add the raspberries to the plate as a side or on the toast directly.

Helpful Hint:

Mash half of the avocado into the toast before layering. This helps give the dish a creamy base, and keeps the eggs and spinach from sliding off.

Lunch

Creamy Vs. Earthy, Which Will Win?

(Kale and sweet potato salad)

Serving size: 2
Prep time: 20 minutes
Cook time: 50 minutes
Total time: 70 minutes

What You’ll Need:

1 –medium, flat– baking tray
Mixing bowls
Whisk or spoon
Salad tongs/spoon

For the sauce:

Dry ingredients

None

Wet ingredients

¼ cup coconut milk
¼ cup mayonnaise

Spices:

¼ tsp. cayenne pepper
1 tbsp. –freshly chopped– chives
2 tsp. –freshly chopped– dill
½ tsp. garlic powder
¼ tsp. onion powder
Freshly ground black pepper
½ tsp. salt (any kind)

For the salad:

Dry ingredients:

None

Wet ingredients

1 can –drained– chickpeas (keep the chickpea water)
½ cup –thinly sliced– avocado
2 cups –washed and de-stemmed– curly kale
¼ cup –shaved– parmesan
1 large –quartered– sweet potato
1 ½ tbsp. –divided– extra-virgin olive oil

Spices:

1 ½ tsp. –divided– chili powder
½ tsp. salt (any kind)
½ tsp. –freshly ground– black pepper

Method:

Preheat oven to 400°F/205°C/gas mark 6.
Combine mayonnaise, herbs, coconut milk, cayenne, onion powder, and garlic powder. Store in the refrigerator until you need it.
Add salt and pepper to the sweet potatoes after baking them in oil.
After placing the chickpeas on a baking pan, bake them until they are dry.
Add chili powder and the remaining oil and toss. Add the chopped kale, salt, and greens on top.
Pour the coconut/mayo sauce over the top.

Helpful Hint:

Massage the kale with a drizzle of olive oil and a pinch of salt for 1–2 minutes before assembling. This softens the leaves and makes them less bitter.

Snacks

A Red–Green Smoothie

(Cherry-spinach smoothie)

Serving size: 1
Prep time: 5 minutes
Cook time: No cooking required
Total time: 5 minutes

What You’ll Need:

A blender/smoothie maker
Measuring cups/spoons
Sharp knife or mandolin
Serving glasses

Dry ingredients

2 tsp. chia seeds

Wet ingredients

1 cup –plain, low-fat– kefir
1 cup –frozen– cherries
½ cup baby spinach leaves
¼ cup –mashed– ripe avocado
1 tbsp. salted almond butter

Spices

1 piece –peeled and grated– ginger

Method:

Blend the almond butter, ginger, avocado, spinach, cherries, and kefir until it's smooth.
Top with additional chia seeds after pouring into the glass.

Helpful Hint:

Freeze the kefir in ice cube trays beforehand for a thicker, milkshake-like texture without adding ice.

Appetizers

Sushi–Style Avocado Bites

(Sliced avocado in nori)

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

What You’ll Need:

Sharp Sharp knife or mandolin
Small brush
1 –small– mixing bowl
Serving plates

Dry ingredients

2 tbsp. black sesame Seeds
2 sheets of Nori

Wet ingredients

Sesame oil
Soy sauce

Spices

None

Method:

Cut the avocado in half after peeling it.
Slice the nori into thick pieces, then around the avocado pieces.
Serve with soy sauce or a mixture of wasabi and green mustard powder after brushing with sesame oil.
Before eating, dip the avocado in soy sauce.

Helpful Hint:

Lightly toast the nori sheets over a dry pan for a few seconds. This makes them more pliable and adds a subtle roasted flavor.

Mains

The Good Green Meat

(Broccoli and chicken pasta dish)

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

What You’ll Need:

1 x –large– pot
Wooden spoon or spatula
Sharp knife or mandolin
Measuring cups or spoons
1 x box grater
Soup ladle

Dry ingredients

4 cups whole–grain small shell pasta

Wet ingredients

2 cups –shredded, cooked– boneless chicken breast
6 cups –finely diced– broccoli florets
2 cups –unsalted– chicken broth
2 cups water
2 tbsp. extra-virgin olive oil
¾ cup –divided– grated Parmesan cheese
¾ cup –plain– Greek yogurt
1 tbsp. tomato paste
1 ½ tbsp. Worcestershire sauce

Spices

2 tbsp. –chopped– fresh dill
3 cloves –minced– garlic
½ tsp. ground pepper
¼ tsp. salt

Method:

In the –large–pot, combine the broth, water, pasta, oil, Worcestershire sauce, tomato paste, garlic, salt, pepper, and broccoli.
When the pasta is almost cooked but still has a slight bite, stir in the chicken, yogurt, Parmesan, and dill .
Cook until pasta is according to your preference and the pot looks creamy.

Helpful Hint:

Reserve a little pasta water before draining. If the sauce thickens too much, add some of this pasta water to avoid drying the pot out.

Dessert

A Red Sweet Treat

(Strawberry and rhubarb parfait)

Serving Size: 5 medium parfait glasses
Prep Time: 10 minutes
Cook Time: 20 minutes
Total time: 30 minutes

What You’ll Need

1 x –medium– baking tray
Parchment paper
1 –medium– mixing bowl
Sharp knife or mandolin
Parfait Spoon
Parfait glasses

Dry ingredients

2 cups nutty granola

Wet ingredients

2 cups Greek yogurt
⅓ cup honey
¼ cup lemon juice
2 1⁄2 cups –cut into ¼-inch slices– rhubarb
2 1⁄2 cups –hulled and sliced– strawberries

Spices

None

Method:

Preheat oven to 350°F/176°C/gas mark 4.
Place the rhubarb and strawberry pieces on a prepared –medium– baking dish, making sure the pieces are flat and not overlapping.
Bake for twenty five minutes.
Place the fruit pieces in the –medium– and add the lemon juice before mixing well.
Layer the fruit on top of the parfait cups after lining them with one spoonful of yogurt and a teaspoon of granola.
Continue layering the yogurt, granola, and fruit until all of the glasses are filled.
Serv on its own or drizzle with strawberry or rhubarb syrup, or chocolate syrup for a different flavor.

Helpful Hint:

Let the roasted fruit cool slightly before layering—warm fruit can cause the yogurt to melt and make the parfait watery.

Drinks

Citrus Ginger Fizz

Serving Size: 2
Prep time: 5 minutes
Cook time: No cooking required
Time: 5 minutes

What you’ll need:

Citrus juicer
A box grater or micro plane
Jug/pitcher
Serving glasses
Sharp Sharp knife or mandolin or mandolin
Small whisk or spoon

Dry ingredients

None

Wet ingredients

2 tsp. honey or agave
Ice cubes
¼ cup –freshly squeezed– lemon juice
½ cup –freshly squeezed– orange juice
Orange or lemon slices
2 cups –chilled– sparkling water

Spices

1 tsp. –grated– fresh ginger or ½ tsp. ground ginger

Method:

In a small jug, whisk together orange juice, lemon juice, ginger, and honey/agave until well blended.
Add ice cubes to glasses, pour the juice mixture halfway, then top up with sparkling water.
Garnish with a citrus slice and serve immediately.

Helpful Hint:

For a herbal twist, add a sprig of rosemary or basil.

Green Garden Meat for Pets

Serving size: 4 dog bowls
8 cat bowl
12 bird bowls
Prep time: 10 minutes
Cook time: 10 minutes
Total time: 20 minutes

What You’ll Need:

1 x –large– pot
1 x –medium– pot
Wooden spoon or spatula
Sharp knife or mandolin
Measuring cups or spoons

Dry ingredients

4 cups whole–grain pasta (any type)

Wet ingredients

2 cups –shredded, cooked– boneless chicken breast
6 cups –roughly chopped– broccoli florets
2 cups broccoli water
2 cups water

Spices

2 tbsp. –chopped– fresh dill
2 tbsp. paprika powder
¼ cup –fresh– parsley

Method:

In the –medium–pot, cook the broccoli pieces until firm and chicken until partially cooked.
Drain the broccoli/chicken pot but keep the water for the second pot.
In the –large–pot, combine the broccoli water, plain water, pasta, and the spices.
Simmer until pasta and chicken is fully cooked, then allow to cool completely or at room temperature before feeding your pets.
Add to your dogs bowl of kibble, or if feeding a bird or cat, have a separate dish for them.

NB:

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

Recipe–Menu For August

Week One:

Appetizers​​

​

A Skewed Ratio

Mains

​

​

Dessert

​​

A Cup of Comfort

Drinks

​

Week Two:

Appetizers/Starters

​​

Mains

​

Dessert

​​​

Drinks

​

A Refreshing Taste for Fish​

Wet ingredients:

Instructions:

Helpful Hints:

Week Three:

Appetizers

​​

Mains

​

​

Dessert

​​

Helpful Hint

Drinks

​

Week Four:

Appetizers

​​

Mains

​

Dessert

​​

Drinks

​

Appetizers

A Refreshing Taste for Fish