Recipe–Menu For September

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 Sunday to help with meal prep for the week and the upcoming weekend.

Week One:

Breakfast

Two Tastes As a Start

(Apple and turkey chop)

Serving size: 4
Prep time: 5 minutes
Cooking time: 10 minutes
Total time: 15 minutes

What you’ll need:

1 –medium– skillet
1 –large– mixing bowl
Wooden spoon or heat-safe spatula
Sharp knife or mandolin
Measuring spoons and cups
Serving plates

For the turkey:

Wet ingredients:

3–4 cups ground turkey
1 tbsp. coconut oil

Dry ingredients:

None.

Spices:

½ tsp. cinnamon
½ tsp. dried thyme
Salt and pepper to taste

For the hash:

Wet ingredients:
1 cup –peeled, cored, and diced– apple
½ cup –grated– carrots
1 tbsp. coconut oil
1 cup –finely diced– onion (any type)
2 cups savoy spinach
2 cups –cubed– sweet potato
½ cup –finely diced– zucchini

Dry ingredients:

None.

Spices:

1 tsp. cinnamon
½ tsp. dried thyme
½ tsp. garlic powder
¾ tsp. powdered ginger
½ tsp. turmeric
Salt and pepper to taste

Method:

Add half of the coconut oil to a –medium– skillet on –high– heat.
Brown the ground turkey and add thyme, cinnamon, and a pinch of salt, and set aside. This should take about 20 minutes.
In a –large– mixing bowl, combine the carrots, apple, and zucchini and set aside.
Add the remaining coconut oil to the pan and sauté the onion for two to three minutes, or until tender.
When the onion is tender and translucent, add the vegetables and cook until the vegetables are tender (about 4–5 minutes).
Stir in the spinach and cook on –medium– until the spinach wilts.
Remove pan from the heat and add the salt, spices, and cooked turkey.
You can serve as–is or with a slice or two of pumpkin loaf.

Helpful Hint:

Squeeze excess moisture from the apples and zucchini before adding to the pan to prevent the hash from becoming watery.

Lunch

The Healthy Sandwich

(Hummus and vegetable sandwich)

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

What you’ll need:

Knife and cutting board
Spoon or small spatula
Measuring spoons/cups
Plate for assembly

Wet ingredients:

¼ cup–mashed– avocado, halved (or quartered for two open–faced sandwiches)
¼ cup –grated– carrot, (halved for two open–faced sandwiches)
¼ cup –sliced– cucumber (halved for two open–faced sandwiches)
3 tbsp. hummus, halved (or quartered for two open–faced sandwiches)
½ cup mixed salad greens (halved for two open–faced sandwiches)
¼ cup –thinly sliced– red bell pepper (halved for two open–faced sandwiches)

Dry ingredients:

2 slices seeded loaf

Spices:

¼ tsp. terragon
¼ tsp. mint

Method:

On one slice of bread, spread half the avocado and hummus, followed by spreading the other slice of the bread with the remaining avocado and hummus.
On one slice, layer the ingredients in the following order:

salad greens
carrot
spices
bell pepper
cucumber

3. Once you have layered the sandwich, place the remaining slice on top and cut it in half.

4. Alternatively, you can make two open–faced sandwiches with the same ingredients in smaller portions.

5. A dipping sauce could be paired with this, depending on your preference.

Helpful Hint:

Lightly toast the bread to prevent sogginess when adding moist ingredients like hummus and avocado.

Snacks

A Glaze of Yellow

(Lemon and gooseberry snack bars)

Serving size: +- 9 bars
Prep time: 15 minutes
Cook time: 2 hours 40 minutes
Total time: 2 hours 55 minutes

What you’ll need:

2 x –large– mixing bowls
Electric or hand mixer
1 –large, square– roasting pan
Measuring cups and spoons
Spatula or wooden spoon
Cooling rack or tray (optional)

Wet ingredients:

4 tbsp. –melted, salted– butter
1 can –unsweetened– condensed milk
1 –large– egg
1 cup –fresh– gooseberries
¼ cup lemon zest, divided
½ cup lemon juice

Dry ingredients:

½ cup + 2 tbsp normal breadcrumbs
½ cup + 2 tbsp sweet breadcrumbs

Spices:

1 tbsp. brown or treacle sugar

Method:

Set the oven temperature to 350°F/176°C/gas mark 4.
In a –large– mixing bowl, combine the sugar, lemon zest, butter, and breadcrumbs.
Place on a greased –large, square–roasting pan and bake for 15 minutes.
Once the crust is golden brown, remove from the oven and allow to cool.
In a second –large– mixing bowl, combine the egg, gooseberries, remaining lemon juice, and unsweetened condensed milk. Using an electric mixer will help add fluff and air into the mixture for better poring.
Cover the crust with the filling, bake it until the glaze sets (about 20 minutes).
Once the glaze has set—it can be a little wobbly—place the bars on a tray and allow to cool and set in the fridge for about two and a half hours, depending on your fridge.
You can serve these as is or with a cool or warm drink, depending on the season.

Helpful Hint:

Pre-bake the crust until golden before adding the filling to avoid a soggy bottom layer.

Appetizers/Starters

The Perfect Bowl

(Turkey and salsa squash bowls)

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

What you’ll need:

1 x –large– pot
1 x –medium– skillet
1 x –large– mixing bowl
1 x –large, square– roasting pan
Sharp spoon (or ice cream scoop)
Sharp knife or mandolin
Measuring cups/spoons

Wet ingredients:

¾ cup –diced– bell pepper
2 –halved, deseeded, and hollowed– butternut squash (keep the skins and flesh aside)
1 tbsp. canola oil
¼ cup –grated–mozzarella or ¼ cup –crumbled– Gruyère
1 can –drained, diced, and peeled– tomatoes
2 cups ground turkey
½ cup –diced– yellow onion

Dry ingredients:

None.

Spices:

¼ tsp. crushed red pepper flakes
4 tbsp. –finely diced– fresh cilantro
½ tsp. salt

Method:

Preheat your oven to 390ºF/200ºC/gas mark 6.
Soften the butternut squash in a –large– pot (but don’t cook completely).
Once the halves have softened, remove them from the water and allow them to cool slightly.
When they have cooled enough to handle, take a spoon with a sharp edge (not a knife) and hollow out the skins.
Be careful not to pierce the skin; leaving a small amount of flesh on the skin will help with that (instead of trying to have a completely smooth skin).
Put the flesh in a –large– mixing bowl and the skins on a greased –large– rectangular or square roasting pan.
Brush some oil or butter over the top of the skins to avoid them drying up and place them in the oven while you prepare the filling.
Fry the ground turkey, onion, and spices in a –medium– skillet and cook until the turkey is almost done (light brown).
Add the butternut squash flesh to the turkey pan and fry until the flesh starts changing color before adding the bell pepper and tomatoes.
Fry until everything is combined and the butternut flesh is golden brown.
Add ¼ cup of the butternut water to the pan and scrape the bottom to get all the flesh and residue before simmering for about 10 minutes.
Remove the butternut squash skins from the oven and place the turkey mixture in the open cavities, spreading the mixture equally between the butternut halves.
Sprinkle the cheese on top and place the tray (with the filled butternut halves) back into the oven until the cheese has melted.
Remove from your oven and plate on warm plates to avoid the cheese hardening before you can eat the butternut halves!

Helpful Hint:

You can also grill the butternut squash pieces until almost charred to give extra flavor to the end dish.

Drinks

Pomegranate Mocktail/Cocktail

Serving size: 4
Prep time: 5 minutes
Cook time: 5 minutes
Total time: 10 minutes

What you’ll need:

1 x –small– mixing bowl or glass bowl
Pitcher or cocktail shaker
Measuring spoons and cups
1 x long stirring spoon or bar spoon
Serving glasses
Muddler or the back of a spoon

Dry ingredients:

None.

Wet ingredients:

Novelty ice cubes
1–2 tsp fresh lime juice
1 cup pomegranate juice
¼ cup pomegranate seeds, halved
1 cup sparkling water
Optional: 2 shots white rum (any type)

Spices:

10 fresh mint leaves (2 per glass plus extra for garnish)

Method:

In a –small– mixing bowl (or glass bowl) gently press 6 of the mint leaves with a muddler or the back of a spoon.
In a –large– pitcher or cocktail shaker, mix the pomegranate juice, sparkling water, and lime juice.
If adding rum, add the rum to the pitcher or cocktail shaker at this stage.
Stir or mix vigorously and set aside.
Fill the glasses with ice cubes and add the muddled mint, followed by half of the pomegranate seeds.
Pour the drink mixture from the pitcher or cocktail shaker (you’ll have to do one at a time if using a cocktail shaker) and stir gently.
Add the remaining pomegranate seeds and one unmuddled mint leaf per glass for garnish and serve chilled.

Helpful Hint:

Gently muddle the mint leaves to release aroma without tearing them into bits, which can make the drink bitter.

Mains

Wrapping Up with Herbs

(Chicken and garlic wraps)

Serving size: 4
Prep time: 30 minutes
Cook time: 30 minutes
Total time: 60 minutes

What you’ll need:

1 x –medium– mixing bowl
Ziploc or marinating bag
1 x –large– roasting pan
1 x –large baking pan
Sharp knife or mandolin
Measuring spoons/cups
Blender or hand blender

For the chicken:

Wet ingredients:

5–6 –boneless, skinless– chicken breasts
¼ cup lemon juice
½ cup –thinly sliced–cucumber
3 tbsp. extra-virgin olive oil
½ cup –thinly sliced– red onion
½ cup –shredded– white cabbage

For the chicken:

Dry ingredients:

4 –warmed or toasted– pita flatbread

For the chicken:

Spices:

½ tsp. ground cardamom
¼– ½ tsp. cayenne pepper
⅛ tsp. ground cinnamon
4 –finely diced– garlic cloves
2 tsp. ground cumin
2 tsp. paprika powder
½ tsp. ground turmeric
Salt and pepper to taste

For the harissa sauce:

Wet ingredients:

1 tbsp. toasted sesame oil
Dry ingredients:

None.

Spices:

½ tsp. smoked paprika
½ tsp. ground cumin
¼ tsp. turmeric
¼ tsp. salt

For the tatziki sauce:

Wet ingredients:

½ cup –peeled, seeded, and grated– cucumber
1 cup Greek yogurt
1 tbsp. lemon juice, halved
1–2 tbsp. olive oil
1/3 tsp. red wine vinegar

Dry ingredients:

None.

Spices:

1 tbsp. –finely diced– fresh dill
2 –minced– garlic cloves
Salt and pepper to taste

Method:

For the tatziki sauce:

Start with the tatziki sauce to allow for the flavors to mix and marinate.
After grating the cucumber, squeeze out excess moisture using a clean kitchen towel or paper towels to prevent a watery sauce.
In a –medium– mixing bowl, combine the ingredients with the exception of the lemon juice and olive oil.
Add half of the lemon juice and oil, then stir to combine.
If the sauce is thin enough (it should be slightly runny but not like water, more like honey), you can leave it as is. If the sauce is too thick, you can add the remaining lemon juice and oil.
Cover with Glad Wrap and refrigerate for 30 minutes.

For the chicken:

In a –large– Ziploc freezer bag, or a marinating bag if you have one, place the spices and oil with a splash of lemon juice and shake the bag to mix the spices.
Once the spices have been mixed, place the chicken breasts into the bag, making sure all sides are coated.
Allow to rest in the fridge while your oven preheats.
Preheat your oven to 425°F/218°C/gas mark 7.
After resting, remove the chicken from the bag and place on a greased –large– square or rectangluar– roasting pan.
Pour the remaining marinade/sauce over the tops of the chicken and place the tray in the oven, preferably on the middle rack.
Bake for 20–30 minutes (depending on the strength of your oven) or until the chicken is cooked.
The chicken is cooked when you insert a toothpick into the thickest part of the chicken piece and the fluids run clear. If you are still unsure, you can cut a small piece away from the middle and make sure it’s not pink.
(This might seem messy, but the chicken will be cut for the wraps anyway so a small cut during the cooking process won’t make a difference).
While the chicken cooks, you can prepare the hariisaa sauce and the wraps.

For the harissa sauce:

In a blender or a hand blender if necessary, blend all the ingredients for the harissa sauce, adding a teaspoon of lemon juice if the spices stick to the blender.
Once blended, spread on the bottom side of the pita and keep the pita open to avoid the top half falling into the harissa side.
Keep any leftover sauce for the top.

For the assembly:

Remove the tatzike sauce from the fridge and layer the other side of the pita bread, keeping any leftover sauce for later.
On the harissa side of the pita, layer the wrap toppings in the following order:

lettuce
onion
chicken
cucumber
avocado (this will be the top–most ingredient)

3. If available, add any leftover sauce to the top of the wrap as a garnish and serve warm or cold.

Helpful Hint:

Squeeze excess moisture from the cucumber before making tatziki to prevent a watery sauce.

Dessert

Baked Jell–O

(A baked cookie with Jell–O and cream)

Serving Size: 4
Prep Time: 15 minutes
Cook Time: 20 minutes
Total time: 25 minutes

What you’ll need:

Large mixing bowl
Food processor
1 x –large, square– roasting pan
Square ice cube trays
Measuring cups and spoons
Wooden spoon or spatula

Wet ingredients:

½ cup –room temperature– unsalted butter
¼ cup cold butter
¾ cup whole milk
½ cup lemon juice

Dry ingredients:

1 tsp. baking soda
2 cups cake flour
¾ cup pecans

Spices:

½ tsp. cardamom
1 tsp. cinnamon
1 tsp. sea salt
½ cup –raw cane– sugar

Method:

Prepare the Jell-O (flavor doesn’t really make a difference) in large, square ice trays and allow to set overnight.
Preheat your oven to 400°F/206°C/gas mark 6.
In a food processor, combine lemon juice, milk, flour, baking soda, salt, and chilled butter.
Place mixture into a –large– mixing bowl and separate small portions with your fingers.
Roll each portion into a tiny ball and coat with the room–temperature butter.
Add the pecans, spices, and powdered cane sugar to the top of the balls.
Once these have been placed on top, gently roll each ball to flatten them slightly and place them on a –large, square– roasting pan.
Bake for 15–20 minutes or until golden brown.
When the dough is cooked, remove the bites from the oven and allow them to cool slightly.
In the meantime, pop the jelly squares from their molds into a deep bowl and spray a dollop or two of canned whipped cream around the jelly squares. Once the bites have cooled a little, place them on top of the jelly squares and enjoy all three flavors at the same time!

Helpful Hint:

Place the serving bowls into the fridge or deep freeze ten minutes before serving to prevent melting the cream with the warm bites from the oven.

Hash for Pets

Serving size: 4 dog bowls, 8 cat bowls/12 bird bowls
Prep time: 5 minutes
Cooking time: 10 minutes
Total time: 15 minutes

What you’ll need:

1 –medium– skillet
1 –large– mixing bowl
Wooden spoon or heat-safe spatula
Sharp knife or mandolin
Measuring spoons and cups
Your pet’s food bowls

Dry ingredients:

Your pet’s kibble.

Wet ingredients:

1 cup –peeled, cored, and diced– apple
1 cup –grated– carrots
1 cup frozen corn
1 cup –cubed– sweet potato
3–4 cups ground turkey
2 tbsp. Water
1 cup –cubed– zucchini

Spices:

2 tsp. fresh basil
2 tsp. fresh thyme
2 tsp. paprika powder
2 tsp. fresh rosemary

Method:

Gently cook the turkey in a shallow pan with water, spices, and sweet potato.
This should take about 20 minutes.
In a –large– mixing bowl, combine the remaining vegetables.
When the turkey is cooked, stir in the remaining vegetables and simmer for 10 minutes.
Add to your dogs bowl of kibble, or if feeding a bird or cat, have a separate dish for them.

Helpful Hints:

Nothing that I can think of, apart from ensuring their food is cool or at least room temperature before you feed your pets.
For birds, you can use a food processor to break down the large pieces.

Week Two:

Breakfast

A Green and Blue Mix
(Avocado blueberry muffins)

Serving size: 9 muffins
Prep time: 10 minutes
Cook time: 18 minutes
Total time: 28 minutes

What you’ll need:

A muffin tray
Ablender
A mixing bowl
A wire rack

Wet ingredients:

2 –large,room temperature– eggs
1 avocado
½ cup –unsweetened– almond milk
¼ cup –fresh– blueberries

Dry ingredients:

¼ cup –raw– cacao powder
1 cup almond flour
2 tbsp. coconut flour
2 tsp. baking powder
⅓ cup coconut sugar
2 tbsp. dark chocolate chips

Spices:

¼ tsp. salt

Method:

Preheat oven to 375°F/190°C/gas mark 5.
Use muffin liners or coconut oil to line the muffin tin.
Combine the eggs, avocado, sugar, salt, and 1 tablespoon of cocoa powder in a blender.
Blend on high until smooth and pudding-like.
In a –small– bowl, mix together almond flour, coconut flour, baking powder, and ¼ cup cocoa powder.
Fold the dry ingredients into the liquid mixture after adding the almond milk.
Blend until combined, the add the chocolate chips and blueberries and fold.
Distribute the batter evenly among the nine molds in the muffin pan that has been prepared.
Bake for 16–18 minutes.
To test for donness, place a toothpick is placed in the center, it should come out clean.
Cool on a wire rack.

Helpful Hint:

Mash the avocado well beforehand to make blending quicker and smoother.

Lunch

The Good Dredge

(Creamy coconut kale salad)

Serving size: 2
Prep time: 20 minutes
Cook time: 50 minutes
Total time: 1 hour 10 minutes

What you’ll need:

1 –large–baking pan
1 –large– mixing bowl
A whisk
1 –large– salad bowl

Wet ingredients:

¼ cup coconut milk
¼ cup mayonnaise
1 tbsp. + 2 tsp. extra–virgin olive oil (divided)

Dry ingredients:

None.

Spices:

¼ tsp. cayenne pepper
1 ½ tsp. chili powder (divided)
1 tbsp. –freshly chopped– chives
2 tsp. –freshly chopped– dill
½ tsp. garlic powder
¼ tsp. onion powder
1 tbsp. –freshly chopped– parsley
Salt and pepper to taste

For the salad:

1 –large, quarted– sweet potato
1 can –drained– chickpeas
1 –large, washed, de–stemmed– bunch curly kale
1 –thinly sliced–avocado
¼ cup shaved parmesan

Method:

Preheat oven to 400°F/205°F/gas mark 6.
Combine the herbs, coconut milk, cayenne, mayonnaise, powdered garlic and onion in a –large– mixing bowl.
Store it in the refrigerator for later.
Bake the sweet potatoes, then season them with salt and pepper.
On a –large–baking pan, bake the chickpeas until they are dry.
Toss with the remaining oil and chili powder.
Sprinkle the chopped kale with salt and arrange it on a plate.
Add the roasted chickpeas, butternuts, avocado slices, and sweet potato.
Top it with some coconut ranch and serve it with a cool drink.

Helpful Hint:

Massage kale with a little oil and salt for 2–3 minutes to make it more tender and flavorful.

Snacks

A Smooth Berry Nut Butter

(Nut butter smoothie)

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

What you’ll need:

A blender
1 –small– saucepan
Serving glasses

Dry ingredients:

None.

Wet ingredients:

1 cup blueberries
1 –halved–banana
1 tbsp. almond butter
1 cup almond milk

Spices:

½ tsp. ground ginger

Method:

Warm the almond butter in the microwave or a –small– saucepan.
Let the melted almond butter cool.
In the blender, combine the almond butter, milk, banana, and blueberries and pulse until smooth.
Finally, add the ginger, pulse for a few seconds, and serve chilled.

Helpful Hint:

Freeze the banana slices beforehand for a thicker, creamier texture.

Appetizers

A Great Fry Up

(Veggie fried rice)

Serving size: 4
Prep time: 20 minutes
Cook time: 20 minutes
Total time: 40 minutes

What you’ll need:

A wok or high–heat pan
A wooden spoon
A mixing bowl

Dry ingredients:

2 tsp. sweet chili sauce
2 tsp. toasted sesame oil
2 cups brown rice

Wet ingredients:

4 tbsp. high heat oil
¾ cup green onion
¾ cup mixed chopped vegetables
3 cups kale/cabbage mix
2 tbsp. coconut aminos

Spices:

1 tsp. kosher salt
2 –minced–garlic cloves

Method:

Heat the oil in a wok.
Add the green onion, garlic, eggs, and salt and cook.
Add the veggies and stir-fry them until they are soft.
Stir in rice, sweet chili sauce, sesame oil, and coconut aminos.
Mix thoroughly.
Top with sriracha for more spiciness and serve warm.

Helpful Hint:

Use day–old rice for best texture—it won’t clump together.

Mains

Salad or Fish? Why Not Both?

(Crispy fish tacos with fresh salsa)

Serving size: 2
Prep time: 20 minutes
Cook time: 20 minutes
Total time: 40 minutes

What you’ll need:

1 –large– frying pan
1 –medium– mixing bowl
A slotted spoon
Tongs

For the salsa:
Dry ingredients

None

Wet ingredients

1 cup –diced– tomato
¼ cup diced red onion
½ –minced– jalapeño
2–3 tbsp. lime juice
½ –diced– avocado
¼ cup –fresh, chopped– cilantro

For the fish taco:

Dry ingredients:
3 tbsp. all–purpose flour
4 corn tortillas

Wet ingredients

⅓ cup beer OR
⅓ cup/non–alcoholic beer/unsweetened ginger ale
2 tsp. canola oil
1 cup –cut into 1–inch strips–tilapia fillet

Spices:

For the salsa:

¼ tsp. kosher salt
⅛ tsp. –freshly ground– pepper
Pinch of cayenne

For the fish taco:

⅛ tsp. ground cumin
⅛ tsp. salt
⅛ tsp. cayenne pepper

Method:

To make salsa, combine the following ingredients: avocado, cilantro, cayenne, lime juice, tomato, onion, jalapeño, and salt & pepper.
To make a taco batter, whisk together flour, cumin, salt, cayenne, and beer. Coat the tilapia in batter and cook it in canola oil until it turns golden brown.
Top with salsa and serve in tortillas.

Helpful Hint:

Warm the tortillas in a skillet for extra flavor and pliability.

Dessert

Snackable Bakes

(Peanut butter bites)

Serving size: 10 balls
Prep time: 15 minutes
Chill time: 2 hours
Total time: 2 hours 15 minutes

What you’ll need:

A –large– mixing bowl
A spatula
A baking tray

Dry ingredients:

1 cup rolled oats
⅔ cup –toasted– shredded coconut
½ cup ground flaxseed
½ cup dark chocolate chips

Wet ingredients:

½ cup smooth peanut butter
⅓ cup honey
1 tsp. vanilla extract

Optional:

2 dollops of ice cream per bowl.

Method:

In a large bowl, combine all ingredients and stir until completely combined.
Pinch bits of the dough and roll them in the palm of your hands to form the mixture into 1-inch balls.
Refrigerate for one to two hours, then serve in chilled desert cups or on chilled platters.
If using, place a spoonful or two of the ice cream on top of the balls.

Helpful Hint:

Wet your hands lightly before rolling the mixture—it prevents sticking.

Drinks

Spiced Cinnamon Chai Latte

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

What you’ll need:

A –small– saucepan
A whisk
A tea strainer
Serving mugs

Dry ingredients:

1 black tea bag

Wet ingredients:

1 tsp. honey (optional)
1 cup water
1 cup milk

Spices:

¼ tsp. –ground– cardamom
1 tsp. –ground– cinnamon
½ tsp. –ground– ginger

Method:

Bring water, cinnamon, ginger, and cardamom to a boil.
Add the tea bag and steep for 5 minutes.
Add milk, simmer gently, then remove from heat.
Sweeten with honey if using.
Serve hot.

Helpful Hint:

Froth the milk before adding for a café–style creamy finish.

Safe Stir Fry

Serving size: 4 dog bowls, 8 cat bowls/12 bird bowls
Prep time: 10 minutes
Cook time: 15 minutes
Total time: 25 minutes

What you’ll need:

A wok or frying pan
A wooden spoon
A mixing bowl
Your pet's food bowls

Dry ingredients:

2 cups cooked brown rice

Wet ingredients

¼ cup carrots
¼ cup peas
¼ cup zucchini
¼ cup green beans
1 cup green cabbage
1 tsp. coconut oil
1 –medium, scarmbled–eggs
½ cup –cooked, plain, boneless– chicken or turkey breast

Method

Heat oil in a pan over medium heat.
Add the vegetables and cook until softened.
Stir in the kale or cabbage and cook until wilted.
Mix in the brown rice.
Add the scrambled eggs and plain meat, stirring until evenly combined.
Add to your dogs bowl of kibble, or if feeding a bird or cat, have a separate dish for them.

Helpful Hints:

Nothing that I can think of, apart from ensuring their food is cool or at least room temperature before you feed your pets.
For birds, you can use a food processor to break down the large pieces.

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

Garden Harvest

(Egg white frittata)

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

What you’ll need:

1 –medium– Mixing bowl
Nonstick skillet
Rubber spatula
Oven-safe pan

Wet ingredients:

1 tbsp. unsalted butter or coconut oil
2 tbsp. –shredded– cheddar cheese
1 cup egg whites
1 cup–finely diced– green onions
1 –diced– red bell pepper
1 ½ cups –roughly chopped– spinach

Dry ingredients:

None

Spices:

½ teaspoon Italian seasoning
¼ teaspoon kosher salt

Method:

Place a rack in the upper third of your oven and set it to broil.
Heat a skillet over –medium– heat, melt the butter, and sauté the bell pepper until softened, 6–8 minutes.
Beat the egg whites in a bowl until foamy.
Add Italian seasoning, salt, and green onion to the skillet, cook briefly, then stir in spinach until wilted.
Pour in egg whites, cook until edges set, then lift gently with a spatula to let uncooked egg flow underneath.
Cook for an additional minute.
Top with cheese and broil 2–3 minutes until puffed and set.
Slice and serve hot.

Helpful Hint:

Add chopped herbs like parsley or dill just before serving for an extra layer of freshness.

Lunch

The Wrap of the Gods

(Herbed chicken and cucumber wrap)

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

What you’ll need:

Mixing bowl
Fork for mashing
Spatula
Sharp knife or mandolin

Wet ingredients:

¼ cup –shredded, cooked– chicken
½ cup mixed salad greens
1 cup cream cheese, at room temperature
1 teaspoon lemon juice or rice vinegar
¼ –medium– avocado, mashed
2 tbsp. chopped fresh herbs
2 tbsp. –shredded– carrot
6 slices of cucumber

Dry ingredients:

1 whole-wheat tortilla

Spices:

¼ teaspoon ground pepper
¼ teaspoon salt

Method:

Mix cream cheese, avocado, lemon juice, salt, pepper, and herbs in a bowl.
Spread onto the tortilla, then layer with chicken, carrot, cucumber, and greens.
Roll tightly into a burrito shape, slice, and serve.

Helpful Hint:

To keep wraps from becoming soggy, place greens and cucumbers in the center and softer fillings on the outside.

Snacks

Dark Chocolate Clusters

(Chocolate-covered almonds)

Serving size: 4
Prep time: 20 minutes
Cook time: 20 minutes
Total time: 40 minutes

What you’ll need:

Microwave-safe bowl or double boiler
Parchment-lined baking sheet
Mixing spoon

Wet ingredients:

1 cup –melted– dark chocolate pieces

Dry ingredients:

2 cups –unsalted raw– almonds

Spices:

Sea salt, to taste

Method:

Melt chocolate until smooth.
Stir in almonds to coat.
Spread onto a parchment-lined sheet and sprinkle with sea salt.
Refrigerate until firm.

Helpful Hint:

For glossy chocolate, temper it by alternating short bursts of heating and stirring.

Appetizers/Starters

The Zesty Salmon

(Golden salmon fishcakes with horseradish cream)

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

What you’ll need:

Mixing bowls
Frying pan
Baking sheet
Spatula

Wet ingredients:

3 tbsp. unsalted butter
2 tsp. capers
1 tbsp. prepared horseradish
¼ cup lemon juice
½ cup sour cream
1 ⅔ cups –skinless– salmon fillets
2 –green parts– scallions
½ cup watercress

Dry ingredients:

1 2/3 cups Russet potatoes

Spices:

Salt and freshly ground black pepper, to taste
2 tsp. flat-leaf parsley
1 tbsp. –finely diced– dill

Method:

Preheat oven to 350°F/175°C/Gas Mark 4.
Mix the fishcake ingredients (except butter) into a firm mixture and form 4 patties.
Brown in butter, then bake 10 minutes.
For cream: Mix sour cream, horseradish, lemon juice, zest, parsley, and seasoning.
Serve fishcakes warm, topped with cream and watercress.

Helpful Hint:

Chill shaped patties for 15 minutes before cooking to help them hold together better.

Mains

Rainbow Bowl

(Vegetable mix dinner bowl)

Serving size: 2
Prep time: 25 minutes
Cook time: 45 minutes
Total time: 1 hour 10 minutes

What you’ll need:

Mixing bowls (various sizes)
Baking tray
Sauce whisking bowl
1 –large– saucepan

Wet ingredients:

2 tsp. coconut oil

½ cup –cubed– fennel bulb
¼ cup orange juice
1 cup –strip– red bell pepper
½ cup –diced– red onion
1 cup –diced– sweet potato
1 cup tempeh
2 tsp. red wine vinegar
4 tsp. olive oil, divided
1 cup water

Dry ingredients:

½ cup bulgur
2 tbsp. raw pumpkin seeds

Spices:

½ teaspoon curry powder
½ teaspoon curry powder
¼ teaspoon ground black pepper
¼ teaspoon salt

Method:

Preheat oven to 400°F/200°C/Gas Mark 6.
Cook bulgur in boiling water.
Place sweet potato, fennel, onion, and bell pepper on a tray, drizzle with 2 tsp olive oil, season, and roast until tender, 25–30 minutes.
Season tempeh with curry powder and sauté in coconut oil until golden.
For the dressing.
Whisk orange juice, olive oil, vinegar, curry powder, salt, and pepper.
Divide bulgur into bowls, arrange vegetables and tempeh, sprinkle pumpkin seeds, and drizzle with dressing to finish off.

Helpful Hint:

Roast extra vegetables for easy meal prep throughout the week.

Dessert

A Honeyed Berry

(Berry yogurt parfait)

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

What you’ll need:

Glass cups or bowls
Mixing spoon
Measuring cups

Wet ingredients:

1 cup mixed berries (any variety)
2 cups Greek yogurt
2 tbsp. honey

Dry ingredients:

1 cup granola

Spices:

None

Method:

Layer yogurt, berries, and granola in glasses in that order until the glasses are filled.
Drizzle with honey.
Repeat layers as desired.
Serve chilled.

Helpful Hint:

Freeze some berries beforehand and add as garnish for a refreshing crunch.

Drinks

Iced Mocha Coffee Bliss

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

What you’ll need:

Blender
Tall glasses
Mixing spoon

Wet ingredients:

1 cup brewed coffee, cooled
½ cup milk ¼ cup chocolate syrup
1 cup ice cubes

Dry ingredients:

2 tablespoons whipped cream
1 tablespoon cocoa powder

Spices:

Pinch cinnamon

Method:

Blend coffee, milk, chocolate syrup, and ice until smooth and frothy. Pour into tall glasses.
Top with whipped cream, dust with cocoa powder, and sprinkle of cinnamon.
Serve chilled with a straw.

Helpful Hint:

Brew the coffee a little stronger than usual. The ice will mellow the flavor once blended.

Safe Stir Fry

Serving size: 4 dog bowls, 8 cat bowls/12 bird bowls
Prep time: 10 minutes
Cook time: 20 minutes
Total time: 30 minutes

What you’ll need:

1 –medium– saucepan
Mixing bowl
Baking tray
Steamer basket

Wet ingredients:

¼ cup –steamed and chopped– carrots
¼ cup –steamed and chopped–green beans
¼ cup –steamed and chopped–sweet potato
½ cup water
1 tbsp. plain pumpkin purée

Dry ingredients:

¼ cup plain cooked quinoa

Spices:

None

Method:

Cook quinoa as directed. Steam sweet potato, carrots, and green beans until tender.
Let cool slightly.
Mix quinoa, vegetables, and pumpkin purée.
Serve in your pet’s dish.

Helpful Hints:

Nothing that I can think of, apart from ensuring their food is cool or at least room temperature before you feed your pets.
For birds, you can use a food processor to break down the large pieces.

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.

Week Four:

Breakfast

A Great Repeat (With A Twist)

(Fluffy egg white & spinach frittata)

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

What you’ll need:

1 –small– oven-safe, nonstick pan
Mixing bowls (different sizes)
Whisk or fork
Rubber spatula

Wet Ingredients:

1 cup –diced– red bell pepper
1 tbsp. unsalted butter or coconut oil
2 tbsp. shredded cheddar cheese
1 cup egg whites
½ cup –finely diced– green onions
1 ½ cups –roughly chopped– spinach

Dry Ingredients:

None

Spices:

½ tsp. Italian seasoning
¼ tsp. kosher salt

Method:

Preheat oven to broil, rack in top third.
Heat butter in pan over medium heat.
Add red pepper and cook 6–8 minutes until soft.
Beat egg whites until slightly foamy.
Stir green onion, seasoning, and salt into pan. Cook 30 seconds.
Add spinach in batches, stir until wilted.
Pour egg whites into pan. Cook until edges firm up.
Lift edges with spatula to let uncooked egg run underneath.
Sprinkle cheese on top. Broil 2–3 minutes until puffed and set.
Slide onto board, cut into wedges, and serve.

Helpful Hint:

For extra flavor, sprinkle a pinch of chili flakes before broiling.

Lunch

A Far Off Meal

(Farro and squash salad)

Serving Size: 4
Prep Time: 30 minutes
Cook Time: 60 minutes
Total time: 1 hour 30 minutes

What you’ll need:

1 –medium– saucepan
Strainer or colander
1 –large– mixing bowl
1 small whisk
Baking sheet or grill pan
Tongs or spatula
Sharp knife or mandolin
Serving platter

Wet ingredients:

2 tbsp. balsamic vinegar
6 tbsp. olive oil
¼ cup –grated– Parmesan cheese
4 medium –trimmed and halved– yellow squash
1 ½ cups farro

Dry ingredients:

½ cup –roughly chopped– almonds (plus more for topping)

Spices:

¼ cup fresh basil leaves
1 ½ tsp. salt

Method:

Preheat your grill or oven to 425°F/220°C/Gas mark 7.
Brush the squash halves with a little olive oil.
Place on a baking sheet or grill pan and cook for 3–4 minutes per side, until tender and lightly charred.
In a medium saucepan, cook the farro according to package directions until tender.
Drain using a strainer and transfer to a large bowl.
In a separate bowl, whisk together the balsamic vinegar, salt, and 6 tbsp. olive oil until well combined.
Pour half the dressing over the warm farro and toss to coat. Set aside to cool.
Remove, let cool slightly, then cut into 1-inch chunks.
Toss the cooled farro with the chopped almonds and Parmesan cheese.
Add the remaining dressing and mix gently.
Spoon the farro mixture onto a serving platter, then top with the roasted squash, fresh basil leaves, extra almonds, and a sprinkle of Parmesan.

Helpful Hint:

Adding a sprig of rosemary in the farro pot will complement the Parmesan, but don't forget to remove it before straining.

Snacks

An Afternoon Yogurt Snack

(No–bake peanut yogurt energy bars)

Serving size: 16 bars
Prep time: 25 minutes
Chill time: 2–3 hours
Total time: 2 hours 25 minutes

What you’ll need:

Food processor
Mixing bowls (different sizes)
Microwave-safe bowl or –small– pot
Baking dish
Parchment paper

Wet Ingredients:

¾ cup chopped Medjool dates
1 cup smooth peanut butter
1 cup or Greek yogurt

Dry Ingredients:

½ cup rolled oats
½ cup chopped unsalted dry-roasted peanuts

Spices:

¼ tsp. salt

Method:

Soak dates in hot water for 10 minutes, then drain.
In a food processor, blend the dates, peanut butter, oats, peanuts, and salt until sticky and well combined.
Press mixture into a parchment-lined baking dish.
In a mixing bowl, whisk the yogurt until smooth (you can lightly warm it on the stovetop or microwave to make it spreadable, but do not boil). Spread evenly over the peanut mixture.
Refrigerate until the yogurt topping firms up (2–3 hours, or overnight for best results).
Cut into 16 squares and serve chilled.

Helpful Hint:

Keep bars stored in the refrigerator to prevent the yogurt topping from softening. For a firmer texture, freeze them and let thaw for 5–10 minutes before serving.

Appetizers/Starters

A Spicy Green Glass

(Pear and ginger smoothie)

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

What you'll need:

Blender
Measuring cups (different sizes)

Wet Ingredients:

3 cups –coarsely chopped, skin on– pear
3 cups cup oat milk
4 cups ice

Dry Ingredients:

8 tsp. hemp or chia seeds

Spices:

4 tsp. freshly grated ginger
4 tsp. honey or maple syrup
3 cups –fresh– baby spinach

Method:

Measure the oat milk in the –medium– measuring cup and prepare other ingredients
Add pear, oat milk, ice, spinach, ginger, and seeds to blender.
Blend until smooth.
Taste and add honey or maple syrup if desired.

Helpful Hint:

Freeze the pear chunks before blending for an extra cold smoothie.

Mains

Spicy Grains

(Sweet potato quinoa)

Serving size: 5
Prep time: 15 minutes
Cook time: 15 minutes
Total time: 30 minutes

What you’ll need:

1 –large, oval– saucepan
Wooden spoon
Cutting board & knife

Wet Ingredients:

2 –diced– Cubanelle peppers
½ cup –finely diced– green chilli’s
½ cup –rinsed– pinto beans
1 can tinned tomato (can be diced or whole)
1 tbsp. extra virgin olive oil
1 cup –peeled and cubed–sweet potatoes
4 cups vegetable broth
1 cup –diced– yellow onion
2 cups water, divided

Dry Ingredients:

1 cup –uncooked– multicolored quinoa

Spices:

½ tsp. salt
1 tbsp. chili powder
2 tsp. ground cumin
4 –finely diced– garlic cloves

Method:

Heat oil in a large pot.
Add sweet potatoes, onion, peppers, garlic, chili powder, and cumin. Cook 5 minutes.
Stir in broth, tomatoes, green chiles, and 1 cup water.
Add quinoa and beans. Simmer 15 minutes.
Stir in remaining water.
Garnish with jalapeños, yogurt, and cilantro before serving.

Helpful Hint:

Rinse quinoa before cooking to remove bitterness.

Dessert

Baked Aroma

(Warm cinnamon apple crisp)

Serving size: Makes 6 slices
Prep time: 15 minutes
Cook time: 35 minutes
Total time: 50 minutes

What you’ll need:

1 x –large– Baking dish
Mixing bowls (different sizes)
Wooden spoon
Apple slicer or sharp knife
Apple corer or sharp knife

Wet Ingredients:

9 cups –sliced– apples (any apples, except Granny Smith)
¼ cup honey or maple syrup
3 tbsp. unsalted –melted– butter

Dry Ingredients:

¼ cup all-purpose flour
½ cup rolled oats
¼ cup –chopped– walnuts

Spices:

1 tsp. cinnamon
½ tsp. nutmeg
¼ tsp. salt

Method:

Preheat oven to 350°F/180°C/Gas mark 4.
Toss apples with cinnamon, nutmeg, and half the honey. Spread in baking dish.
Mix oats, flour, nuts, salt, and butter in a bowl.
Sprinkle topping over apples.
Bake 30–35 minutes until golden and bubbly.
Serve warm, plain or with yogurt.

Helpful Hint:

Leave apple skins on for more fiber and texture.

Drinks

Cucumber Lime Agua Fresca

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

What you'll need:

Blender
Fine strainer
Pitcher

Wet Ingredients:

1 cup –peeled and chopped– cucumbers
2 tbsp. honey
Ice cubes
Juice of 2 limes
4 cups –cold– water

Dry Ingredients:

None

Spices:

Fresh mint leaves (for garnish)

Method:

Blend cucumbers, water, lime juice, and honey until smooth.
Strain into a pitcher if desired.
Chill or serve immediately over ice.
Garnish with mint.

Helpful Hint:

For a fizzy twist, replace half the water with sparkling water before serving.

Pet–friendly Quinoa Stew

Serving size: Serving size: 5 dog bowls, 10 cat bowls/14 bird bowls
Prep time: 10 minutes
Cook time: 20 minutes
Total time: 30 minutes

What you'll need:

1 –medium– saucepan
Wooden spoon
Sharp knife or mandolin

Wet Ingredients:

2 medium sweet potatoes, peeled and diced
2 cups water
1 cup –diced– zucchini
1 cup –sliced– carrot
½ cup –plain– pumpkin puree

Dry Ingredients:

½ cup uncooked quinoa
1 cup –cooked, shredded– chicken breast

Spices:

1 tsp. origanum
1 tsp. smoked paprika powder

Method:

Add sweet potatoes, carrot, zucchini, and quinoa to a saucepan with water.
Bring to a boil, then reduce heat and simmer 15–20 minutes until quinoa and vegetables are soft.
Stir in pumpkin puree and shredded chicken.
Serve in your pets dish after cooling completely or at least to room temperature.

Helpful Hint:

Make in bulk and freeze small portions in silicone trays for easy thaw-and-serve meals.
For birds, you can use a food processor to break down the large pieces.

Recipe–Menu For September

Week One:

Appetizers/Starters

​​

Drinks

​

Mains

​

Dessert

​​​

Hash for Pets

​​​​

Week Two:

Appetizers

​​

Mains

​

Dessert

​​​

Drinks

​

Safe Stir Fry

​​​

Week Three:

Appetizers/Starters

​​

Mains

​

Dessert

​​​

Drinks

​

Safe Stir Fry

​​

Week Four:

Appetizers/Starters

​​

Mains

​​

Spicy Grains

Dessert

Baked Aroma​​​

Drinks

​

Pet–friendly Quinoa Stew

​​​​

Baked Aroma