October has five weeks instead of four. I will post a Recipe Menu in the first four weeks of the month.

Recipe–Menu For October

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

A Greek Fruit Basket

(Greek yogurt bowl with fruit)

Serving size: 2
Prep time: 5 minutes
Cook time: No cooking required
Total time: 5 minutes

What you’ll need:

1 –medium– mixing bowl
A wooden Spoon
Paring knife

Wet ingredients:

1 cup fruit (any kind)
2 cups Greek yogurt
1 tsp. honey

Dry ingredients:

2 tbsp. chopped nuts (any, or could be a mix)

Spices:

None

Method:

Spoon yogurt into a bowl.
Drizzle with honey and mix lightly.
Top with fresh fruit and sprinkle with nuts.

Helpful Hint:

Try layering fruit at the bottom of the bowl before adding yogurt for a parfait-style breakfast.

Lunch

White and Green Delight

(Chicken and kale pasta bowl)

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

What you’ll need:

1 –large– large saucepan
A Wooden spoon
Sharp knife/mandolin

Wet ingredients:

1 cup –diced– carrots
2 –roughly chopped– celery stalks
3 1⁄2 cups –pieces– chicken thighs
3 cups –roughly chopped–curly kale
3 cloves garlic
1 tbsp. extra-virgin olive oil
1 cup –diced–red onion
1 cup –peeled and cubed– russet potato
1 cup –sliced– shiitake mushrooms
6 cups water
Lemon wedges (for serving)

Dry ingredients:

1 cup wild rice

Spices:

2 –dried– bay leaves
½ tsp. Fresh dill
Freshly ground black pepper and sea salt to taste

Method:

Sear chicken in olive oil until lightly browned.
Add onion, garlic, celery, and mushrooms; sauté until softened.
Pour in water with rice, carrots, potato, bay leaves, and seasoning. Simmer 15–20 minutes.
Shred chicken, return to the pot with kale, and let it wilt.
Finish with dill and a squeeze of lemon.

Helpful Hint:

If you’d like a creamier soup, stir in a spoonful of Greek yogurt just before serving.

Snacks

A Light Puff

(Chickea puffs)

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

What you’ll need:

1 –large, square– baking tray
1 –large– mixing bowl
A wooden spoon

Wet ingredients:

1 can –drained– chickpeas
2 tbsp. olive oil

Dry ingredients:

None

Spices:

1⁄2 tsp chili powder
1 tbsp. ground cumin
1 tsp. garlic powder
½ tsp ground black pepper
1 tsp. crushed red pepper
1 tsp. sea salt

Method:

Preheat oven to 350°F/176°C/gas mark 4.
Toss chickpeas with oil and seasonings in a bowl, blend well.
Spread on a tray and roast for 45 minutes, or until crisp.
Cool slightly before serving.

Helpful Hint:

For maximum crunch, peel the chickpeas before seasoning—skins trap moisture.

Appetizers/Starters

Cheesy Pasta Bites

(Cream cheese pasta snack/bite)

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

What you’ll need:

1 –large– pot
1 –small– saucepan
1 –large–mixing bowl
A whisk

Wet ingredients:

1⁄2 cup –blueberry– Philadelphia cream cheese
1 tbsp. butter
1 cup –cooked– fettuccine pasta
1 clove –minced– garlic
¼ cup heavy cream
1⁄2 cup –jalapeño– Philadelphia cream cheese

Dry ingredients:

None

Spices:

2 tsp. kosher salt and pepper (to taste)
1 tsp. fresh parsley
1 tsp. –dried and crushed– rosemary
1 tsp. –dried– thyme

Method:

Boil pasta until tender; save a little cooking water.
Blend the two cream cheeses together in a bowl.
In a saucepan, melt butter with garlic and cream, whisking until thickened.
Mix in the cream cheese blend and stir until smooth.
Toss pasta with sauce and season with herbs.

Helpful Hint:

If reheating later, add a splash of milk or pasta water to revive the sauce’s creaminess.

Mains

A Protein Bowl

(Quinoa and salmon bowls)

Serving size: 4
Prep time: 25 minutes
Cook time: 20 minutes
Total time: 45 minutes

What you’ll need:

1 –medium– saucepan
1 –medium– skillet
1 –large– salad bowl

Wet ingredients:

1 cup –diced–carrots
2 cans –drained– chickpeas
1⁄2 tsp. –grated– garlic
1⁄2 cup Greek yogurt
¼ cup hummus
1 cup –roughly chopped–kale
1 tbsp. lemon juice
1 tbsp. olive oil
1⁄2 cup salmon fillets (skin-on)
1 ¾ cups water
3 tbsp. Water (additional, for dressing)

Dry ingredients:

1 cup white quinoa
1⁄2 cup dried cherries

Spices:

1⁄2 tsp kosher salt

Method:

Simmer quinoa in water until fluffy.
Combine yogurt, tahini, lemon, garlic, and water into a dressing.
Mix salad base with kale, carrots, chickpeas, and cherries.
Sear salmon in oil until crisp, then flake into pieces.
Layer bowls with quinoa, salad, salmon, and drizzle with dressing.

Helpful Hint:

For added crunch, roast chickpeas before mixing them into the salad.

Dessert

An Apple a Day

(Warm apple crisp)

Serving size: 4
Prep time: 15 minutes
Cook time: 25 minutes
Total time: 40 minutes

What you’ll need:

1 –medium– baking dish
1 –medium– mixing bowl
A wooden spoon
A sharp knife/mandolin

Wet ingredients:

2 cups –peeled, sliced– apples
2 tbsp. –melted– unsalted butter

Dry ingredients:

1⁄2 cup all–purpose flour
⅓ cup brown sugar
1⁄2 cup rolled oats

Spices:

1 tsp. cinnamon
¼ tsp. nutmeg
Pinch of salt

Method:

Preheat oven to 350°F/176°C/gas mark 4.
Spread sliced apples evenly in a baking dish.
In a bowl, combine oats, flour, sugar, cinnamon, nutmeg, and salt. Stir in melted butter until crumbly.
Sprinkle mixture over the apples.
Bake for 25 minutes, until apples are soft and topping is golden brown.
Serve warm, with an optional scoop of vanilla ice cream, custard, or a mix.

Helpful Hint:

Add a drizzle of maple syrup on top after baking for extra sweetness.

Drinks

Hopps and Maple Delight

(Warm maple butter Drink)

Serving size: 2

Prep time: 5 minutes
Cook time: 5 minutes
Total time: 10 minutes

What you’ll need:

1 –small– saucepan
A Whisk
Serving mugs

Wet ingredients:

1 tbsp. unsalted butter
2 tbsp. maple syrup
1⁄2 tsp. vanilla extract
2 cups whole milk (or dairy-free alternative)

Dry ingredients:

None

Spices:

Pinch of cinnamon

Method:

Warm milk in a saucepan over medium heat until steaming.
Add butter and maple syrup, whisk until fully melted and frothy.
Stir in vanilla extract.
Pour into mugs, sprinkle with cinnamon if desired, and serve hot.

Helpful Hint:

Froth the milk with a hand whisk or frother for a café-style foam.

Lentil Stew for Pets

(A pet–friendly version the Instant–Pot lentil stew, but in the oven)

Serves: Cats/dogs: 4–2
Birds: 4
Prep time: 10 minutes
Cook time: 15 minutes
Total time: 25 minutes

What you’ll need:

1 –small– pot
1 –small– saucepan
Blender
1 wooden spoon

Wet ingredients:

1 cup pasta (any type, unsalted water)
1⁄2 cup –steamed– peas
1⁄2 cup –steamed– broccoli
1 cup –steamed– red bell pepper

Dry ingredients:

None

Spices:

½ tsp. rosemary

Method:

Cook pasta until soft, then set aside.
Steam peas, broccoli, and bell pepper until tender, and add the rosemary to the steamer basket.
Blend vegetables into a smooth puree.
Mix puree with the pasta until coated.
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.

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

Grand Breakfast Bars

(Muesli and granola breakfast bars)

Serving size: 8 bars
Prep time: 10 minutes
Cook time: 20 minutes
Total time: 30 minutes

What you’ll need:

1 –medium– mixing bowl
A wooden spoon or silicone spatula
1 –small– baking tray
Parchment paper
1 —medium—saucepan

Wet ingredients:

¼ cup honey
¼ cup coconut oil or butter
½ cup Greek yogurt

Dry ingredients:

2 cups rolled oats
½ cup chopped nuts (any mix)
½ cup dried fruit (e.g., raisins, apricots, cranberries)
½ cup muesli or granola

Spices:

½ tsp cinnamon

Method:

Preheat oven to 180°C/350°Fgas mark 4 and line a baking tray with parchment paper.
In a saucepan, gently warm honey and coconut oil until melted. Remove from heat and stir in the Greek yogurt until smooth.
In a mixing bowl, combine oats, nuts, dried fruit, muesli or granola, and cinnamon.
Pour the wet mixture over the dry ingredients and mix well until evenly coated.
Press the mixture firmly into the prepared tray.
Bake for 15–20 minutes, or until lightly golden.
Allow to cool completely before cutting into bars.

Helpful Hint:

Add a drizzle of melted dark chocolate or a sprinkle of chia seeds before baking for extra flavor and crunch.

Lunch

Cauliflower Tofu Power Bowl

(Tofu and cauliflower meal)

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

What you’ll need:

1 –large– skillet or wok
1 –large– mixing bowl
1 –large– baking sheet
A wooden spoon

Wet ingredients:

1 cup -diced– avocado
4 tsp. olive oil
½ cup –premade or homeade– salsa

Dry ingredients:

1½ cups cauliflower rice
1 cup –thinly sliced– red cabbage
1 cup tofu crumble

Spices:

¼ cup –coursely chopped, fresh– cilantro
1 tsp. taco seasoning

Method:

Heat oil in a skillet over medium-high heat.
Add cauliflower rice and toss with taco seasoning for 2–3 minutes.
Divide the seasoned rice into four bowls.
Top with tofu crumble, red cabbage, and avocado. Spoon salsa over each bowl and sprinkle cilantro on top.
Serve immediately.

Helpful Hint:

For extra flavor, add a squeeze of lime or a drizzle of tahini before serving.

Snacks

The Spicy Bean

(Spiced black bean dip)

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

What you’ll need:

A blender or food processor
1 –medium– mixing bowl
Serving dishes
Shallow bowls for dip

Wet ingredients:

1 can –rinsed and drained– black beans
¼ cup –finely chopped– cilantro
¼ cup –low–fat Greek yogurt
2 tsp. lime juice
2 tsp. olive oil
¼ cup –finely chopped– onion

Dry ingredients:

Savory crackers of choice

Spices:

¼ tsp. –ground– black pepper
¼ tsp. cayenne pepper
½ tsp. –ground– cumin
½ tsp. garlic powder
½ tsp. –dried– oregano
¼ tsp. paprika
¼ tsp. salt

Method:

Blend all ingredients together until creamy.
Adjust seasoning as needed.
Serve warm or chilled with crackers or sliced vegetables.

Helpful Hint:

Top with a sprinkle of smoked paprika or crushed avocado for extra flavor.

Appetizers

A Great Spread

(Creamy garlic hummus with crackers)

Serving size: 4
Prep time: 20 minutes
Cook time: 5 minutes
Total time: 25 minutes

What you’ll need:

A food processor
1 –medium– skillet
A rubber spatula
A serving bowl

Wet ingredients:

1 can –drained and rinsed– chickpeas
1½ tbsp. –fresh– lemon juice
3 tbsp. sesame tahini
¼ cup extra–virgin olive oil
3 tbsp. water

Dry ingredients:

None

Spices:

¼ tsp. –ground– cumin
3 cloves garlic
1 tsp. sea salt

Method:

Blend chickpeas and tahini in a food processor until crumbly.
Heat olive oil in a skillet and stir in garlic and cumin.
Pour this mixture into the processor.
Add lemon juice, water, and salt, then blend until smooth.
Chill before serving with vegetable sticks or crackers.

Helpful Hint:

If the hummus thickens too much after chilling, mix in a tbsp. of warm water before serving.

Mains

A Green and White Surprize

(Coconut chicken zucchini meatballs)

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

What you’ll need:

1 –large– baking sheet
1 –large– mixing bowl
1 –large– saucepan
A spatula
A whisk

Wet ingredients:

½ cup panko breadcrumbs
2½ cups –ground– chicken or turkey
⅓ cup –light– coconut milk
1 egg
1 tbsp. olive oil
1 tsp. –maple syrup or honey
2 tbsp. tahini
1 cup –roughly chopped–red, yellow, and orange bell pepper mix
1 cup –shredded– zucchini

Dry ingredients:

None

Spices:

1 tsp. –freshly ground– black pepper
1 tsp. curry powder
½ tsp. –ground– cumin
½ tsp. –medium (or to preference) curry powder
½ tbsp. –grated– ginger
¼ tsp. red cayenne pepper
1 tsp. –salt–
1 tsp. –ground– turmeric

Method:

Preheat oven to 400°F/205°C/gas mark 6.
In the –large– mixing bowl, toss bell peppers with olive oil and garlic powder.
In the other –large– mixing bowl, mix chicken, zucchini, breadcrumbs, egg, curry, cumin, turmeric, cayenne, salt, and pepper.
Form into meatballs and bake for 20–25 minutes until golden.
While this is baking, whisk coconut milk, tahini, garlic, syrup, curry powder, ginger, and turmeric in a saucepan until slightly thickened.
Serve meatballs and vegetables over rice with curry sauce, topped with cilantro and green onion.

Helpful Hint:

Lightly oil your hands before rolling the meatballs. This keeps the mix from sticking.

Dessert

Coconut Whispers
(Creamy coconut pudding with tropical fruit)

Serving size: 4–6
Prep time: 15 minutes
Cook time: 10 minutes
Total time: 25 minutes

What you’ll need:

1 –medium– saucepan
1 –small– whisk
1 –medium– mixing bowl
A rubber spatula

Wet ingredients:

2 cups –canned– coconut milk
¼ cup –pure– maple syrup (or honey)
½ cup –diced– mango (fresh or thawed)
½ cup –diced– pineapple (fresh or thawed)
1 tsp. –pure– vanilla extract
½ cup –cold– water

Dry ingredients:

3 tbsp. –cornstarch–
¼ cup –unsweetened, shredded– coconut

Spices:

¼ tsp. –ground– cardamom
Pinch of salt

Method:

In a medium bowl, whisk cornstarch with cold water until smooth.
Set aside.
In a saucepan, combine coconut milk, maple syrup, vanilla, cardamom, and salt. Heat over –medium– heat until steaming, but not boiling.
Slowly pour the cornstarch mixture into the warm coconut milk, whisking constantly.
Continue whisking for 5–7 minutes, until the mixture thickens into a creamy pudding.
Remove from heat and stir in shredded coconut.
Spoon into serving dishes and let cool for at least 30 minutes before topping with diced fruit.

Helpful Hint:

For extra flavor, chill overnight and serve with a drizzle of coconut cream or a sprinkle of toasted coconut flakes.

Drinks

Citrus Spark

(Cordial fizz with an optional boozy twist)

Serving size: 2
Prep time: 5 minutes
Cook time: No cooking required
Total time: 5 minutes

What you’ll need:

A tall glass or tumbler per person
A measuring jug
A long spoon or stirrer
A –small– citrus zester (optional)

Wet ingredients:

½ cup –fruit– cordial (any flavor, e.g., lemon, raspberry, or passionfruit)
1 cup –cold– soda water or Sprite
Ice cubes
Optional: 50 mL –spirit– of choice (vodka, gin, or rum)

Dry ingredients:

None

Spices:

Fresh mint leaves
Thin citrus slices or zest

Method:

Lightly muddle the mint and citrus at the bottom of the glass before adding ice and liquids.
Fill glasses with ice cubes.
Pour in the cordial and, if desired, add the spirit.
Top with soda water or Sprite and gently stir to combine.
Garnish with fresh mint and a slice of citrus or a twist of zest.

Helpful Hint:

For extra fizz, chill your soda or Sprite beforehand and pour it gently over the back of a spoon to preserve the bubbles.

Chicken & Coconut for Pets

Serves: Cats/dogs: 4–2
Birds: 4
Prep time: 10 minutes
Cook time: 20 minutes
Total time: 30 minutes

What you’ll need:

1 –small– pot
Potato masher
1 wooden spoon

Wet ingredients:

1 cup –boiled, ground– chicken
½ cup –coursely chopped– carrots
½ cup –grated– zucchini–
1 cup water

Dry ingredients:

½ cup brown or wild rice
½ cup –unsweetened, dessicated– coconut

Spices:

None

Method:

Boil rice until soft.
Stir in chicken, zucchini, and carrots.
Add broth and simmer for 5 minutes.
Mash lightly and add additional water if necessary.
For dogs, you can add this to their kibble to help with plaque removal and a healthy meal, but if feeding this to your cat or bird, remember to have a second bowl to ensure they can eat their 'normal' food. This meal might not be as appealing to cats, but other omnivores could enjoy this meal, including rats.
If making this for a bird, you can add the pot ingredients to a food processor on pulse until the desired texture.

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

After A Rested (or not) Night

(Creamy blueberry almond overnight oats)

Serving size: 4
Prep time: 10 minutes
Cook/chill time: 7–8 hours or overnight
Total time: 1 day

What you’ll need:

A mason jar or sealable glass container
1 –medium– mixing bowl
A whisk or mixing spoon
Measuring cups

Wet ingredients:

¼ cup –whole– blueberries
¾ cup milk
⅓ cup yogurt

Dry ingredients:

¾ cup rolled oats
3 tbsp. –sliced– almonds
1 tbsp. maple syrup

Spices:

None

Method:

In a bowl, whisk together the milk and maple syrup.
Pour oats into a mason jar or sealable container.
Add the milk mixture and stir well. Seal the jar and refrigerate for 7–8 hours or overnight.
Once chilled, stir in yogurt and top with blueberries and almonds.

Helpful Hint:

Add a drizzle of melted dark chocolate or a sprinkle of chia seeds before baking for extra flavor and crunch.

Lunch

A Nutty Taste

(Coconut–lime tofu mushroom larb)

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

What you’ll need:

1 –medium– nonstick skillet
1 –medium– mixing bowl
A sharp knife or mandolin
A spatula

Wet ingredients:

½ cup –chopped, roasted, salted–cashews
¼ cup –melted, unrefined– coconut oil (divided)
2 tbsp. fish sauce
3½ tbsp. –fresh– lime juice
4 cups –sliced–shiitake mushrooms
1 –quartered– small head red cabbage

Dry ingredients:

1⅓ cups –pressed and crumbled– tofu

Spices:

2½ tsp. –light– brown sugar
½ tsp. –crushed– red pepper
¼ tsp. kosher salt

Method:

In a skillet, heat half the coconut oil. Sauté mushrooms until golden, then add tofu and salt. Stir and cook for 3–4 minutes.
In the –medium– mixing bowl, whisk lime juice, fish sauce, sugar, and red pepper.
Pour over the mushroom mix and toss to coat.
Fold in scallions and half the cilantro.
Serve with rice and garnish with cashews, mint, and the remaining cilantro.

Helpful Hint:

Replace fish sauce with soy sauce or tamari for a fully vegan alternative.

Snacks

A Pink Jelly

(Hibiscus Ginger gel gummies)

Serving size: Makes 28 gummies
Prep time: 10 minutes
Cook/chill time: 2 hours
Total time: 2 hours 10 minutes

What you’ll need:

1 –large, square– baking tray
1 –large– mixing bowl
A wooden spoon
For small gummies (small hearts, bears, etc.): 1 x 5 fl. oz./140 ml. silicone mould.
For medium gummies (fruit shapes, cubes, etc.): 1 x 10 fl. oz./280 ml. silicone mould.

Wet ingredients:

1 cup water
1 tbsp. ginger juice
1½ tbsp. honey

Dry ingredients:

3 tbsp. –cut– hibiscus flowers
2 tbsp. gelatin powder

Spices:

None

Method:

Boil water and steep hibiscus for 5 minutes.
Strain into a bowl, then whisk in honey, ginger juice, and gelatin until dissolved.
Pour into silicone molds and refrigerate for 2 hours or until firm.

Helpful Hint:

Store gummies in an airtight container in the fridge for up to a week.

Dessert

A Stacked Green Dessert
(Coconut lime Chia parfait)

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

What you’ll need:

1 –small– whisk
1 –medium– mixing bowl
Parfait glasses/tall glasses

Wet ingredients:

1 cup coconut milk
1 tbsp. lime juice
1 tbsp. maple syrup
¼ tsp. vanilla extract

Dry ingredients:

3 tbsp. chia seeds
¼ cup –toasted, shredded– coconut

Spices:

None

Method:

In the –medium– bowl, whisk together coconut milk, chia seeds, lime juice, maple syrup, and vanilla.
Allow to rest for 10 minutes, whisk again, then refrigerate for 2 hours or until thickened.
Serve topped with toasted coconut.

Helpful Hint:

For a creamier texture, blend half the chia pudding before layering.

Drinks

A Morning or Evening Pick–Me–Up

(Ginger–goji elixir)

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

What you’ll need:

1 –small– saucepan
A Whisk
Serving mugs

Wet ingredients:

2 tsp. honey
2 tsp. lemon juice
2 cup water

Dry ingredients:

2 tbsp. –dried– goji berries

Spices:

2 tsp. –grated, fresh– ginger

Method:

Simmer water and ginger in a small pan for 5 minutes.
Remove from heat, stir in goji berries, and steep for 3 minutes.
Strain into the serving mugs, add honey and lemon, and stir.
Serve warm.

Helpful Hint:

Add a cinnamon stick while steeping for a lightly spiced twist.

Chicken & Veggie Mash for Pets

Serves: Cats/dogs: 4–2
Birds: 4
Prep time: 10 minutes
Cook time: 20 minutes
Total time: 30 minutes

What you’ll need:

1 –small– pot
Potato masher
1 wooden spoon

Wet ingredients:

¼ cup –chopped– carrots
1 cup –boiled (cooked), shredded– chicken breast
¼ cup peas
½ cup –boiled and mashed– sweet potato
1 cup water

Dry ingredients:

½ cup mixed lentils

Spices:

1 tsp. smoked paprika

Method:

Boil lentils until cooked (they don't have to be soft).
In the second –medium– pot, combine chicken, sweet potato, spices, carrots, and water.
Simmer on low for 10–15 minutes until vegetables are tender or at least not crisp.
For dogs, you can add this to their kibble to help with plaque removal and a healthy meal, but if feeding this to your cat or bird, remember to have a second bowl to ensure they can eat their 'normal' food. This meal might not be as appealing to cats, but other omnivores could enjoy this meal, including rats.
If making this for a bird, you can add the pot ingredients to a food processor on pulse until the desired texture.

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 Smooth Start

(Pineapple–grapefruit smoothie)

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

What you’ll need:

A blender
A sharp knife or mandolin
Parfait or smoothie glasses
Bar spoon

Wet ingredients:

1 cup –peeled and segmented– grapefruit
1 cup –frozen, diced– pineapple
1 cup coconut water
1 cup baby spinach

Dry ingredients:

1 cup ice

Spices:

½ tsp. –fresh, grated– ginger

Method:

Combine all ingredients in a blender.
Blend until frothy and smooth.
Pour into a chilled glass and serve immediately.

Helpful Hint:

Freeze the pineapple chunks beforehand to get a thicker smoothie without added ice.

Mains

Salting the Earth

(Sweet & potato and chicken stew)

Serving size: 4–6
Prep time: 25 minutes
Cook time: 25 minutes
Total time: 50 minutes

What you’ll need:

A measuring jug
1 – large– pot
A wooden spoon
1 –small– whisk

Wet ingredients:

1 –seeded and cubed– bell pepper (any color)
1 ¾ cup –cubed, cooked– chicken breast
1 cup –fresh or frozen– corn
1 can –rinsed and drained– kidney beans
1 –finely chopped– onion
1 can –diced, drained– tomatoes
3 tbsp. extra–virgin olive oil–(divided)
2 cups water

Dry ingredients:

1½ tbsp. –all–purpose flour–

Spices:

½ cup –chopped, fresh– cilantro
2 tbsp. chili powder
¼ tsp. –ground– cinnamon
1 tsp. cocoa powder
1 tsp. –ground– cumin
4 cloves –minced– garlic
1 tsp. –dried– oregano
¼ tsp. red pepper flakes
1 tsp. salt

Method:

Heat oil in a large pot over –medium– heat.
Add onion and garlic; sauté until fragrant. Add sweet potato, bell pepper, and chicken.
Stir in tomatoes, water, and spices.
Simmer for 15 minutes, stirring occasionally.
Whisk flour with 2 tbsp. of water, add to the pot, and stir until thickened. A
dd corn and kidney beans.
Cook for another 5 minutes.
Finish with fresh cilantro before serving.

Helpful Hint:

Add a touch of lime juice at the end for a bright flavor contrast.

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

Berry Nut Sunrise Muffin

(A berry and almont breakfast muffin)

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

What you’ll need:

1 –small– saucepan
A wooden spoon
A butter knife
A toaster or grill pan

Wet ingredients:

1 cup –unsweetened, mixed, frozen– berries
2 tbsp. unsalted butter (for the muffin dough)
1 egg
4 tsp. honey
1 ½ cup –warm– milk
4 tsp. peanut butter
1 tsp. olive oil

Dry ingredients:

1 ½ tsp. baking powder
2 cups whole wheat flour
1 cup –chopped– almonds
1/2 cup chopped almonds (for garnish)

Spices:

⅛ tsp. ground cinnamon
½ tsp. salt

Method:

For the English muffin:

Preheat oven to 375°F/190°C/gas mark 5.
In a mixing bowl, combine the flour, baking powder, salt, and cinnamon.
Make a well in the center and add the egg before gently combining the ingredients until the egg is incorporated.
In another bowl, whisk together the milk, melted butter, and olive oil.
Pour the wet ingredients into the dry ingredients and stir until a soft dough forms.
Add the chopped almonds and mix until the ratio of almonds and dough is roughly 50–50.
Lightly flour your surface, then shape the dough into small rounds about 1 inch thick.
Heat a grill pan or non-stick skillet over medium-low heat and cook each muffin for 3–4 minutes per side until lightly golden.
Before adding the muffins to the baking tray, push the remaining (1/2 cup) almonds into the dough at the top about halfway, or as deep as necessary for them not to fall out during baking.
Transfer the muffins to a baking tray and bake for 15 minutes or until firm and cooked through.
Split the muffin in half and toast lightly if desired.

For the chia jam:

Place berries in a small saucepan over low heat. Stir occasionally until softened (about 3–5 minutes).
Mash the berries with the back of a spoon and stir in chia seeds. Let the mixture thicken for 2–3 minutes.
Remove from heat and stir in honey.

To assemble:

Spread the peanut butter on one half of the muffin and spoon the berry chia jam over it.
Top with the other half and enjoy warm.

Helpful Hint:

For a softer chia jam, soak the chia seeds in warm water for 5 minutes before adding them to the berries.

Lunch

Tropical Squash Noodle Bowl

(Coconut and spaghetti squash bowl)

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

What you’ll need:

1 –large– mixing bowl
A blender or food processor
A sharp knife or mandolin
1 –large– sauté pan
A wooden spoon

Wet ingredients:

1 cup –thinly sliced–red bell pepper
1 cup –julienned– carrot
½ cup –resh– cilantro leaves
⅔ cup coconut chunks
¼ cup –full fat– coconut milk
2 tbsp. fish sauce
6 large –peeled– garlic cloves
6 large –pitted– Medjool dates
2 cups –cooked and shredded into strands– spaghetti squash
2 tbsp. red curry paste

Dry ingredients:

¼ cup –roasted– cashews

Spices:

2 tbsp. –freshly grated– ginger

Method:

In a blender or food processor, combine the coconut chunks, coconut milk, ginger, curry paste, fish sauce, garlic, and dates.
Blend until smooth to make the sauce.
Heat a sauté pan over medium heat. Add the cooked spaghetti squash, carrot, zucchini, and red bell pepper.
Stir for 2–3 minutes until warmed.
Pour the blended sauce over the vegetables and stir gently until well coated and heated through.
Remove from heat and top with roasted cashews and fresh cilantro leaves.
Serve hot or warm.

Helpful Hint:

If the sauce feels too thick, add a splash of warm water or extra coconut milk while heating to achieve a creamy consistency.

Snacks

Can You Top This?

(Boiled eggs with toppings)

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

What you’ll need:

1 –medium– mixing bowl
1 –medium– saucepan
A slotted spoon
1 –small– bowl of ice water
A timer
A box grater

For the eggs:

Wet ingredients:

2 large eggs per person
3 cups water (or enough to cover the eggs completely)
¼ cup white vinegar

Dry ingredients:

None

Spices:

Salt and pepper to taste

For the toppings:

Wet ingredients:

½ cup –grated– cheese
½ cup –grated– red bell pepper
½ cup –grated– red cabbage
¼ cup mayonnaise
¼ cup Dijon mustard
1 tsp. lemon juice (fresh or concentrated)

Dry ingredients:

½ cup cashew nuts

Spices:

Ground nutmeg to taste

Method:

For the toppings:

Combine the grated carrot and zucchini in the –medium– mixing bowl.
Add the mayonnaise, lemon juice, and nutmeg, then stir until everything is combined.
Set aside or refrigerate till later (don’t add the cashew nuts yet)

For the boiled eggs:

For medium-boiled eggs:

Fill a saucepan with water and vinegar, then place it on medium-high heat.
Once the water begins to boil, gently lower the eggs into the pot using a spoon.
Boil for 6–7 minutes for medium-boiled eggs.
Immediately remove the eggs and transfer them to an ice-water bowl to stop cooking.
Peel and halve before serving in egg cups.
Top each half with the grated mixture using a teaspoon, followed by the cashew nuts.

For hard-boiled eggs:

Repeat steps 1–2.
Boil for 9–10 minutes for fully hard-boiled eggs.
Transfer to an ice bath for 3–4 minutes, then peel and halve before serving in egg cups.
Top each half with the grated mixture using a teaspoon, followed by the cashew nuts.

Helpful Hint:

You can add ½ teaspoon of apple cider vinegar to the grated vegetable before mixing for a sharper taste.

Appetizers/Starters

A Tasting Holiday

(Mediterranean garden salad)

Serving size: 4
Prep time: 20 minutes
Cook time: No cooking required
Total time: 20 minutes

What you’ll need:

1 –large– salad bowl
1 –small– mixing bowl
A whisk or fork
Salad tongs

Wet ingredients:

1 cup –sliced– European cucumber
¼ cup red-wine vinegar
3 tbsp. extra-virgin olive oil
8 cups chopped romaine lettuce
3 cups shelled edamame
1 cup halved cherry or grape tomatoes
½ cup crumbled feta cheese
¼ cup slivered fresh basil
¼ cup sliced Kalamata olives
¼ cup slivered red onion

Dry ingredients:

None

Spices:

¼ tsp. ground pepper
¼ tsp. salt

Method:

In a –small– mixing bowl, whisk together the red-wine vinegar, olive oil, salt, and pepper to make the dressing.
Set aside for later.
In a –large– salad bowl, combine the romaine, edamame, tomatoes, cucumber, feta, basil, olives, and onion.
Pour the dressing over the salad and toss gently until evenly coated.
Serve immediately, while fresh and crisp.

Helpful Hint:

For an extra burst of flavor, chill the dressing for 10 minutes before tossing it with the salad.

Dessert

A Green Cookie?

(Honey pecan kale cookies)

Serving size: 8–10 cookies
Prep time: 10 minutes
Cook time: 12 minutes
Total time: 22 minutes

What you’ll need:

1 –large– baking tray
Parchment paper
1 –medium– mixing bowl

Wet ingredients:

1 large egg
¼ cup honey
¼ cup olive oil
¼ tsp. vanilla extract

Dry ingredients:

½ tsp. baking soda
½ cup whole wheat flour
½ cup –finely chopped– kale
1 cup rolled oats
½ cup –chopped– pecans

Spices:

¼ tsp. cinnamon

Method:

Preheat oven to 350°F/175°C/gas mark 4 and line the –large– baking tray with parchment paper.
In the –medium– mixing bowl, whisk together honey, olive oil, egg, and vanilla.
Stir in oats, kale, pecans, flour, baking soda, and cinnamon until well combined.
Drop spoonfuls onto the tray and bake for 10–12 minutes, or until golden brown.
Cool slightly before serving.

Helpful Hint:

Use very finely chopped kale for a smoother cookie texture and mild flavor.

Drinks

The Not–Tea Green Tea

(Sweet spinach latte)

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

What you’ll need:

A blender
A small saucepan
A whisk

Wet ingredients:

2 tbsp. honey
1 ½ cups milk (or oat milk)
1 cup fresh spinach leaves
½ tsp. vanilla extract

Dry ingredients:

None

Spices:

¼ tsp. ground cinnamon

Method:

Blend spinach, milk, honey, and vanilla until smooth.
Pour into a saucepan and heat gently over medium-low for 3–5 minutes, whisking constantly.
Sprinkle cinnamon on top and serve warm.

Helpful Hint:

For a frothy finish, blend again for 10 seconds after heating before pouring into mugs.

Broccoli & Cauliflower Mash for Pets

Serves: Cats/dogs: 4–2
Birds: 4
Prep time: 10 minutes
Cook time: 15 minutes
Total time: 25 minutes

What you’ll need:

1 –medium– pot
Potato masher
1 wooden spoon

Wet ingredients:

1 cup chopped broccoli florets
1 cup chopped cauliflower florets
¼ cup unsalted chicken broth or water
½ cup finely chopped kale

Dry ingredients:

Your pet’s kibble

Spices:

½ tsp. smoked paprika
1 tsp. fresh rosemary

Method:

Boil the broccoli and cauliflower in unsalted broth until tender.
Drain and mash lightly with a fork.
Stir in chopped kale until warm and wilted.
For dogs, you can add this to their kibble to help with plaque removal and a healthy meal, but if feeding this to your cat or bird, remember to have a second bowl to ensure they can eat their 'normal' food. This meal might not be as appealing to cats, but other omnivores could enjoy this meal, including rats.
If making this for a bird, you can add the pot ingredients to a food processor on pulse until the desired texture.

NB:

You can freeze small portions in silicone molds for quick dog treats.

Mains

A Great Spread

(Roasted veggie bowl with toasted panini bread with spinach & feta topping)

Serving size: 4
Prep time: 30 minutes (combined prep time)
Cook time: 25 minutes (combined cook time)Total time: 55 minutes (combined total time)

What you’ll need:

For the vegetables:

1 –medium– baking tray
1 –medium– bowl
A whisk
1 –large– salad bowl
A non-stick pan

For the Toasted Panini:

A frying pan or sandwich press
1 –small– bowl
A pastry brush

Wet ingredients:

For the vegetables:

3 cups broccoli florets
3 cups cauliflower florets
4 tbsp. extra-virgin olive oil (divided)
1 tbsp. champagne vinegar
1 ½ tsp. Dijon mustard
1 tsp. honey

For the Toasted Panini:

¼ cup crumbled feta cheese
¾ cup warm water
2 tbsp. olive oil
½ cup –finely chopped, fresh– spinach leaves

Dry ingredients:

For the vegetables:

8 cups chopped lacinato kale
½ cup dried cherries
1 cup shaved manchego cheese
⅓ cup chopped toasted pecans

For the Toasted Panini:

2 cups all-purpose flour
1 tsp. instant yeast
½ tsp. salt

Spices:

For the vegetables:

½ tsp. salt (divided)
¼ tsp. ground pepper

For the Toasted Panini:

Pinch of ground black pepper

Method:

For the vegetables:

Preheat oven to 450°F/232°C/gas mark 8.
Place the broccoli and cauliflower on a baking tray. Drizzle with 2 tbsp. of olive oil and sprinkle with half the salt and pepper. Roast for 12–15 minutes, until tender and golden.
In a small bowl, whisk together the remaining olive oil, vinegar, mustard, honey, and remaining salt.
In a large bowl, toss the chopped kale with the dressing until coated and slightly softened.
Add the roasted vegetables, dried cherries, cheese, and pecans.
Toss lightly.
Let cool slightly before serving warm or at room temperature.

Helpful Hint:

Massage kale gently with a little olive oil before mixing to reduce bitterness and improve texture.

Method:

For the Toasted Panini:

In a large bowl, combine flour, yeast, and salt.
Mix in the warm water and olive oil to form a soft dough.
Knead for about 5 minutes until smooth, then divide into small rounds.
Heat a non-stick pan or sandwich press to medium-high.
Cook each piece for 3–4 minutes per side until golden brown.
Top with chopped spinach and crumbled feta, and sprinkle with pepper.
Brush with a touch of olive oil before serving.

Helpful Hint:

Brush the panini lightly with olive oil before cooking for an extra crisp crust.

Recipe–Menu For October

Week One:

Appetizers/Starters

​​​

Cheesy Pasta Bites

(Cream cheese pasta snack/bite)

​

Mains

​​

A Protein Bowl

(Quinoa and salmon bowls)

​

Dessert

​​

Drinks

​

Week Two:

Appetizers

Mains

​​

A Green and White Surprize

(Coconut chicken zucchini meatballs)

​​

Dessert

​​

Drinks

​

Week Three:

Dessert

​​

Drinks

​

Appetizers

Mains

​​

Salting the Earth

(Sweet & potato and chicken stew)

​

Week Four:

Appetizers/Starters

Dessert

A Green Cookie?​​

Drinks

​​

Mains

A Great Spread​​

A Green Cookie?

A Great Spread