Recipe–Menu For November

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

Good Morning Plate

(Garden salad with egg)

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

What you’ll need:

Cutting board
1 –medium– mixing bowl
1 –medium– frying pan
Chef’s knife
Spatula

Wet Ingredients:

1 –diced– avocado
1 ½ cups –roughly chopped– cucumbers
2 large eggs
1 cup cherry tomatoes, halved
2 tbsp. olive oil
1 cup –diced–red pepper

Dry Ingredients:

¼ cup –roughly chopped– parsley
¼ cup toasted cashews or pine nuts

Spices:

¼ cup fresh basil, torn into bite–sized pieces
¼ tsp. flaky sea salt and pepper

Method:

Place the cucumbers, tomatoes, peppers, avocado, basil, parsley, and cashews into the –medium– mixing bowl.
Pour in the olive oil and season with salt and pepper, tossing lightly.
Heat a nonstick pan over medium and cook the eggs to your preference, about 3–5 minutes.
Divide the salad between two plates and top each with an egg.

Helpful Hint:

Keep the egg slightly runny. Its yolk becomes a natural dressing.

Lunch

Spicy White and Brown Dish

(Spiced cauliflower & chickpea foldovers)

Serving size: 4
Prep time: 20 minutes
Cook time: 35 minutes
Total time: 45 minutes

What you’ll need:

1 –large– baking sheet
1 –large– mixing bowl
Chef’s knife
Cutting board
Spoon or spatula

Wet Ingredients:

5 cups –quartered– cauliflower
1 can –drained and rinsed– chickpeas
2 cups –sliced– cucumbers
3 tbsp. olive oil
¼ cup –thinly sliced–
red onion
¾ cup –plain, whole milk– yogurt

Dry Ingredients:

4 pita rounds (6½–inch)

Spices

¼ cup –coarsely chopped– fresh mint (plus extra leaves for serving)
1¼ tsp. kosher salt
1 tbsp. shawarma spice blend

Method:

Preheat oven to 450°F/230°C/gas mark 8.
Combine cauliflower, chickpeas, olive oil, shawarma spice, and salt in the –large– mixing bowl, then spread on a baking sheet.
Roast until tender and lightly browned, about 35 minutes.
Let cool briefly, then mix in chopped mint.
Spread yogurt over the pita breads and spoon the roasted vegetables on top.
Finish with sliced cucumbers, red onion, and extra mint leaves before serving.

Helpful Hint:

Warm the pitas in foil during the last few minutes of roasting for softer foldovers.

Snacks

A Burst of Orange

(Mango cashew bites)

Serving size: 20
Prep time: 15 minutes
Cook time: No cooking required
Total time: 15 minutes

What you’ll need:

Food processor
Bowl
Tablespoon scoop

Wet Ingredients:

1 cup dried mango (or other dried fruit)
2 cups pitted whole dates

Dry Ingredients:

1 cup raw cashews

Spices:

¼ tsp. salt

Method:

Add dates, cashews, dried mango, and salt to a food processor.
Pulse until finely ground and sticky.
Scoop tablespoon-sized portions and roll into balls.
Store chilled or at room temperature.

Helpful Hint:

If the mixture feels dry, add 1–2 tsp. water to help wet it.

Appetizers

Grains and Ground Soup

(Slow–cooked lentil & garden soup)

Serving size: 4
Prep time: 30 minutes
Cook time: 7 hours
Total time: 7 hours 30 minutes

What you’ll need:

Slow cooker
Cutting board
Chef’s knife
Blender
Ladle

Wet Ingredients:

3 tbsp. apple cider vinegar
2 cups –thinly sliced– carrots
1 cup –finely chopped– celery
6 tbsp. olive oil
2 cups –finely chopped, peeled– russet potato
2 cups –finely chopped, peeled–sweet potato
4 cups unsalted vegetable stock
4 cups water
1½ cups –finely chopped–yellow onion

Dry Ingredients:

1½ cups –dried– green lentils
¼ cup –chopped, fresh– flat leaf parsley

Spices:

1 bay leaf
1 tsp. black pepper
1⅛ tsp. kosher salt
2 tbsp. minced garlic
4 fresh thyme sprigs

Method:

Add stock, water, lentils, potatoes, carrots, onion, celery, garlic, thyme, and bay leaf to the slow cooker.
Cover and cook on Low for 7–8 hours until tender.
Remove 4 cups of the soup and blend until smooth, then return to the pot.
Stir in the vinegar and olive oil, then finish with parsley before serving.

Helpful Hint:

Blend more or less soup depending on how creamy you like the texture.

Mains

A Vegetarian Delight

(Warm kale quinoa & sweet potato bowl)

Serving size: 2
Prep time: 15 minutes
Cook time: 30 minutes
Total time: 35 minutes

What you’ll need:
1 –large– baking sheet
A blender
1 –medium– mixing bowl
Chef’s knife
Cutting board

Wet Ingredients:

1 cup avocado
1½ cups –finely chopped– baby kale
¾ cup black beans
1 clove garlic, peeled
1 tbsp. lime juice
2½ tsp. olive oil
1 cup –cooked– quinoa
¼ cup scallion, chopped
1½ cups –diced– sweet potato
1–2 tbsp. water

Dry Ingredients:

2 tbsp. pumpkin seeds

Spices:

⅛ tsp. salt
⅛ tsp. ground pepper
½ tsp. ground cumin

Method:

Preheat oven to 400°F/205°C/gas mark 6.
Toss sweet potato with 2 tsp. olive oil and roast until soft, about 25–30 minutes.
Blend avocado, lime juice, garlic, cumin, salt, pepper, water, and ½ tsp. olive oil until creamy.
Combine roasted sweet potato, quinoa, black beans, and kale in the –medium– mixing bowl.
Pour over the dressing, toss gently, and top with pumpkin seeds and chopped scallion.

Helpful Hint

Massage kale before mixing to make the leaves tender and mild.

Desert

Golden Berry Crumble Cups

(Berries and nut muffin cups)

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

What you’ll need:

1 –medium– mixing bowl
Small baking dishes or ramekins
Measuring cups

Wet Ingredients:

2 cups mixed berries (fresh or frozen)
1 tbsp. lemon juice
2 tbsp. maple syrup

Dry Ingredients:

2 tbsp. brown sugar
¼ cup flour
½ cup rolled oats
¼ cup chopped walnuts or pecans

Spices:

¼ tsp. cinnamon

Method:

Preheat oven to 350°F/175°C/gas mark 4.
Combine berries, maple syrup, and lemon juice in a bowl, then divide into small baking dishes.
Mix oats, flour, nuts, brown sugar, and cinnamon with a fork.
Sprinkle oat mixture over the berries.
Bake for 20–25 minutes, until the topping is slightly crisp and the berries bubble.

Helpful Hint

Top with yogurt instead of ice cream for a lighter finish.

Drinks

Spiced Honey Orange Warmer

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

What you’ll need:

1 –small– saucepan
Serving mugs
Spoon

Wet Ingredients:

1–2 tbsp. honey
2 tbsp. fresh orange juice
2 cups water

Dry Ingredients:

None

Spices:

1 cinnamon stick
2 tbsp. –thinly sliced– fresh ginger

Method:

In a small saucepan, warm water with orange juice, ginger, and the cinnamon stick for about 5 minutes.
Remove from heat and stir in honey until dissolved.
Pour into mugs and serve warm.

Helpful Hint:

Add extra ginger for a stronger warming effect.

A Crunchy Delight

(A pet–friendly version of the Vegatarian Delight)

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
Steaming basket (optional)
Knife
1 –small– mixing bowl
Your pet's food bowl/s

Wet ingredients:

½ cup cooked quinoa
1 ½ cup –diced– sweet potato
1 cup –chopped– broccoli florets

Dry ingredients:

Your pet’s kibble

Spices:

1 tsp. dried oregano
1 tsp. fresh sage

Method:

Steam sweet potato until soft (around 15–20 minutes).
Combine cooked quinoa with sweet potato.
Add the broccoli and mix well.
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 other than to ensure their food is a safe temperature for them.

Week Two:

Breakfast

A Golden Spice Start

(Savory Morning Pancake)

Serving Size: 1
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes

What You'll Need

Measuring cups/spoons
1 –medium– mixing bowl
1 –medium– saute pan or skillet
Spatula
Whisk or mixing spoon

Wet Ingredients:

1 handful –chopped– cilantro leaves
1 cup coconut milk
1 tsp. –grated– ginger
½ –chopped– red onion
1 –minced– serrano pepper
Oil/fat of choice

Dry Ingredients:

½ cup almond flour
½ cup tapioca flour

Spices:

¼ tsp. freshly ground black pepper
½ tsp. Kashmiri chili powder
1 tsp. salt
¼ tsp. turmeric powder

Method:

In the –medium– mixing bowl, whisk the almond flour, tapioca flour, coconut milk, salt, pepper, chili powder, and turmeric into a smooth batter.
Stir in the onion, cilantro, serrano pepper, and grated ginger.
Warm a lightly oiled skillet over low–medium heat.
Pour roughly ¼ cup of batter into the pan and spread gently.
Cook for 3–4 minutes per side or until golden.
Repeat with the remaining batter, adding oil between batches if needed.

Helpful Hint:

Let the batter rest for a couple of minutes before cooking. This helps the flour absorb moisture and improves texture.

Lunch

A Colorful Salad

(Strawberry–tomato mozzarella garden salad)

Serving Size: 2
Prep Time: 15 minutes
Cook Time: No cooking required
Total Time: 15 minutes

What You'll Need:

Sharp knife or mandolin
1 –medium– mixing bowl
Serving platter
Measuring spoons of different sizes

Wet Ingredients:

1 tbsp. balsamic vinegar
1 cup fresh mozzarella cheese, sliced ¼–inch thick
3 tbsp. olive oil
10 –thinly sliced, fresh– strawberries
2 cups –sliced– Roma tomatoes

Dry Ingredients:

None

Spices:

1 tbsp. –chopped– fresh basil
Ground black pepper, to taste
Salt, to taste

Method:

Arrange the tomato slices on a serving platter.
Layer the sliced strawberries and mozzarella over the tomatoes.
Drizzle the olive oil and balsamic vinegar across the top.
Sprinkle with chopped basil.
Finish with salt and pepper to taste.

Helpful Hint:

For the best flavor, use strawberries and tomatoes at room temperature. The sweetness and aroma are much stronger than when chilled.

Snacks

Seedy Coconut

(Coconut–seed crunch bars)

Serving Size: 25 pieces
Prep Time: 10 minutes
Cook Time: 55 minutes
Total Time: 1 hour 10 minutes

What You'll Need

A –large– baking dish or pan
1 –large– mixing bowl
1 –large– saucepan
Spatula
Parchment paper

Wet Ingredients:

⅓ cup honey
⅓ cup tahini
1 tsp. vanilla extract

Dry Ingredients:

¼ cup chia seeds
¼ cup hemp seeds
1 cup shredded unsweetened coconut
½ cup pumpkin seeds
½ cup –unsalted– sunflower seeds

Spices:

¼ tsp. salt

Method:

Preheat the oven to 325°F/162°C/gas mark 3.
In –large– saucepan over low heat, warm the tahini, honey, vanilla, and salt until smooth.
In the –large– mixing bowl, combine the coconut, sunflower seeds, chia seeds, hemp seeds, and pumpkin seeds.
Pour the warm tahini mixture over the Dry Ingredients: and stir until fully coated.
Press the mixture firmly into a parchment–lined baking pan.
Bake for 55 minutes or until lightly golden.
Allow the slab to cool completely before slicing into 25 squares.

Helpful Hint:

Press the mixture down firmly using the back of a spatula. The tighter it’s packed, the cleaner your bars will slice once cooled.

Appetizers

A Bite Before Dinner

(Date & pistachio energy bites)

Serving Size: 32 balls
Prep Time: 10 minutes
Cook Time: No cooking required
Total Time: 10 minutes

What You'll Need

A food processor
Spoon or small scoop
Measuring cups/spoons of different sizes

Wet Ingredients:

1 cup golden raisins
2 cups pitted whole dates

Dry Ingredients:

1 cup raw unsalted shelled pistachios

Spices:

¼ tsp. ground black pepper
1 tsp. ground fennel seeds

Method:

Combine the dates, pistachios, raisins, fennel seeds, and black pepper in a food processor.
Pulse until the mixture is finely chopped and sticky enough to hold together.
Using a spoon or your hands, form roughly 32 small balls, each about 1 tbsp. of mixture.
Place the balls on a plate or tray and serve immediately, or store in the fridge.

Helpful Hint:

Lightly wet your hands when rolling the balls. This prevents sticking and makes shaping easier.

Mains

A Spring in Your Step

(Spring chicken with artichokes & asparagus)

Serving Size: 4
Prep Time: 30 minutes
Cook Time: 40 minutes
Total Time: 1 hour 10 minutes

What You'll Need

1 –large– baking sheet
A whisk
Measuring cups/spoons of different sizes
Sharp knife or mandolin

Wet Ingredients:

4–5 asparagus stalks
¼ cup + 2 tbsp avocado oil
1.5 cups frozen artichoke hearts
6 chicken thighs
1 lemon, sliced into ¼–inch rounds
¼ cup white wine vinegar

Dry Ingredients:

None

Spices:

1 tsp. black pepper
¼ cup –freshly chopped– dill, for serving
1.5 tsp. garlic powder
1 tsp. ground coriander
1 tsp. onion powder
1 tsp. paprika powder
½ tsp. crushed red pepper flakes
2 tsp. kosher salt

Method:

Preheat the oven to 375°F/190°C/gas mark 5.
In a small bowl, whisk together avocado oil, white wine vinegar, garlic powder, coriander, onion powder, paprika, crushed red pepper, and salt.
Pat chicken thighs dry and coat evenly with the seasoning mixture.
Place the chicken on a baking sheet and bake for 20 minutes.
Remove from the oven, add lemon slices, artichoke hearts, asparagus, and remaining avocado oil.
Return to the oven and bake for another 15–20 minutes, until the chicken is fully cooked.

Helpful Hint:

Allow the chicken to rest for 5 minutes after baking to retain juices and enhance flavor.

Desert

The Yellow Nut

(Baked lemon–almond mini cups)

Serving Size: 6 mini cups
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes

What You'll Need

Muffin tin or mini baking cups
1 –medium– mixing bowl
Whisk
Measuring spoons/cups of different sizes

Wet Ingredients:

2 large eggs
3 tbsp. honey
Zest of 1 lemon

Dry Ingredients:

½ cup almond flour

Spices:

None

Method:

Preheat oven to 350°F/175°C/gas mark 4.
In the –medium– mixing bowl, whisk the eggs and honey until smooth.
Fold in almond flour and lemon zest to create a batter.
Spoon the mixture into greased mini muffin tins or lined baking cups.
Bake for 12–15 minutes, or until golden on top and a toothpick inserted comes out clean.
Allow to cool before serving.

Helpful Hint:

Use a small spoon to portion the batter evenly. This ensures uniform mini cups that bake consistently.

Drinks

Lemon–Thyme Infusion

Serving Size: 4 cups
Prep Time: 2 minutes
Cook Time: 5 minutes
Total Time: 7 minutes

What You'll Need:

1 –small– saucepan
1 mixing spoon
A strainer

Wet Ingredients:

4 cups/1 liter hot water
3 slice lemon

Dry Ingredients:

None

Spices:

3–4 sprigs fresh thyme

Method:

Heat water to near boiling.
Place fresh thyme and lemon slice in a cup or teapot.
Pour hot water over and steep for 5 minutes.
Strain and serve warm.

Helpful Hint:

Gently bruise the thyme sprigs before steeping to release more aroma and flavor.

Steamed Chicken & Veggies

(A pet–friendly version of the A Spring in Your Step)

Serves: Cats/dogs: 4–2
Birds: 4
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes

What You'll Need

Steamer basket or pot
Knife &
Mixing bowl
Spoon
Your pet’s dinner bowls

Wet Ingredients:

2 cups –boneless– chicken thighs
1 cup artichoke hearts
3 asparagus stalks

Dry Ingredients:

Your pet’s kibble

Spices:

2 tbsp. –chopped– fresh dill or parsley

Method:

Steam the chicken until fully cooked (about 12–15 minutes).
Steam asparagus and artichokes until tender.
Chop chicken into small pieces and mix with vegetables.
Garnish with fresh dill or parsley and serve warm.
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 other than to ensure their food is a safe temperature for them.

Week Three:

Breakfast

A Cheesy Dough

(Grilled halloumi & salmon avocado sourdough)

Serving Size: 2
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes

What You'll Need

Grill/griddle pan
Tongs or spatula
1 –small– bowl
Bread toaster or skillet
Sharp knife of mandolin

Wet Ingredients:

1 avocado
1 –thinly sliced, halved– Persian cucumber
1 tsp. olive oil
4 half–inch slices halloumi
½ cup smoked salmon

Dry Ingredients:

2 slices sourdough bread

Spices:

Aleppo pepper or red pepper flakes to taste

Method:

Brush both sides of the halloumi slices with olive oil.
Warm a grill pan over medium–high heat and cook the halloumi for 3 minutes on the first side and 2 minutes on the second, then remove from the heat.
Toast the sourdough slices. Mash the avocado in a small bowl and spread half onto each piece of toast.
Add smoked salmon and the cucumber slices on top, finishing each toast with the grilled halloumi.
For a spicier version, sprinkle over a pinch of chili flakes.

Helpful Hint:

Pat the halloumi dry before grilling, This helps achieve crisp, well-defined grill marks and prevents sticking.

Lunch

Bowling For Poultry

(Turkey cobb meal–prep power bowls)

Serving Size: 4
Prep Time: 30 minutes
Cook Time: No cooking required
Total Time: 30 minutes

What You'll Need

1 —medium– mixing bowl
A whisk
Mason jars or small containers (for dressing)
Sharp knife or mandolin

Wet Ingredients:

1 avocado, pitted and quartered
2 slices –cooked– bacon, portion halved
½ cup –shredded– sharp Cheddar cheese
1 cup cherry tomatoes, halved
1 cup –halved and sliced– cucumber
2 large hard-boiled eggs, halved
3 tbsp. extra-virgin olive oil
3 tbsp. red–wine vinegar
2 cups –cubed– deli turkey
8 cups –chopped– romaine lettuce
2 –sliced– scallions

Dry Ingredients:

None

Spices:

2 tsp. Dijon mustard
¼ tsp. ground pepper
¼ tsp. salt

Method:

In the –medium– mixing bowl, whisk together the olive oil, red wine vinegar, Dijon mustard, salt, and pepper to form a smooth dressing.
Divide the dressing into small containers or jars if prepping ahead.
Arrange the lettuce, tomatoes, cucumber, turkey, scallions, Cheddar, bacon, and eggs into serving bowls or meal-prep containers.
Add the avocado just before serving to prevent browning, then toss the salad with the dressing.

Helpful Hint:

Keep the avocado uncut until mealtime. Exposure to air is what causes browning, so cutting it fresh ensures minimal browning.

Snacks

Fish On Toast?

(Herbed salmon pesto toast)

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

What You'll Need

Toaster or skillet
1 –small– bowl
Measuring spoons of different sizes

Wet Ingredients:

2 tbsp. basil pesto
2 tsp. lemon zest
¼ cup –sliced– smoked salmon

Dry Ingredients:

2 slices whole–grain bread, toasted

Spices:

None

Method:

Toast the bread slices until crisp (or according to preference. I prefer softish toast so it’s up to you).
Spread 1 tbsp. of pesto onto each slice.
Layer the smoked salmon evenly across the toast.
Finish by sprinkling lemon zest over the top.

Helpful Hint:

Blot the smoked salmon lightly with a paper towel if it’s very moist. This keeps the toast from softening too quickly.

Appetizers

A Vegetarian Bite

(Sweet potato & kale mini bites)

Serving Size: 10 balls
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes

What You'll Need

Steamer or pot for boiling
1 –medium– mixing bowl
1 –medium–baking sheet
A desert spoon or hands for rolling

Wet Ingredients:

2 tbsp. full–fat coconut milk
1 cup –chopped– kale
4 cups –cubed–sweet potato
½ cup –diced– yellow onion

Dry Ingredients:

Hemp seeds, for topping

Spices:

1 tsp. garlic powder
1 tsp. oregano
1 tsp. parsley
Salt and ground black pepper, to taste

Method:

Preheat the oven to 400°F/205°C/gas mark 6.
Steam or boil the sweet potato until tender.
In the –medium– mixing bowl, mash the sweet potato and mix with coconut milk, kale, diced onion, and seasonings.
Shape the mixture into small balls using your hands or a spoon.
Place the balls on a baking sheet, sprinkle with hemp seeds, and bake for 20 minutes.
Allow to cool slightly before serving.

Helpful Hint:

Slightly underbake if you prefer softer centers; the balls will firm up as they cool.

Mains

A Pink Delight

(Seared tuna steaks with melon salsa)

Serving Size: 2
Prep Time: 20 minutes
Cook Time: 6 minutes
Total Time: 26 minutes

What You'll Need

Skillet or frying pan
Sharp knife or mandolin
1 –medium– mixing bowl
Mixing spoon

Wet Ingredients:

2 tuna steaks
2 cups –diced– cantaloupe
2 tbsp. fresh lime juice
2 tbsp. extra–virgin olive oil
1 pinch white sugar

Dry Ingredients:

None

Spices:

10 –chopped, fresh– basil leaves
½ –minced–red chile pepper
Salt and ground black pepper, to taste

Method:

In the –medium– mixing bowl, combine cantaloupe, chile pepper, basil, olive oil, lime juice, salt, and sugar to make the salsa.
Heat a skillet over medium-high heat with olive oil.
Season the tuna steaks with salt and pepper, then sear each side for about 3 minutes.
Serve the tuna alongside the melon salsa.

Helpful Hint:

Use a very hot pan to quickly sear the tuna. This keeps the center tender and moist while forming a light crust.

Desert

A Green Refreshment

(Cantaloupe–mint sorbet cups)

Serving Size: 2 cups
Prep Time: 5 minutes
Freeze Time: 1–2 hours
Total Time: 1 hour 5 minutes

What You'll Need

Blender or food processor
1 —medium– mixing bowl
A mixing spoon
Freezer–safe container
Measuring spoons of different sizes

Wet Ingredients:

2 cups –cubed– cantaloupe
1–2 tsp. honey

Dry Ingredients:

None

Spices:

1 tsp. –finely chopped– fresh mint leaves

Method:

Blend cantaloupe, honey, and mint until smooth.
Pour into a freezer-safe container and freeze for 1–2 hours, stirring every 30 minutes for smooth texture.
Scoop into serving cups and serve chilled.

Helpful Hint:

Add a few small mint leaves as garnish for visual appeal.

Drinks

Melon–Lime Cooler

Serving Size: 1 glass
Prep Time: 5 minutes
Cook time: No cooking required
Total Time: 5 minutes

What You'll Need:

Blender or hand blender
Mixing spoon
Measuring spoon
Sharp knife or mandolin
Serving glasses

Wet Ingredients:

½ cup cold water
1–2 tsp. fresh lime juice
Ice cubes
½ cup –diced– honeydew melon

Dry Ingredients:

None

Spices:

None

Method:

Blend the diced melon with lime juice and cold water until smooth.
Pour into a glass filled with ice cubes.
Stir gently and serve immediately.

Helpful Hint:

Use fully ripe melon for extra natural sweetness.

Tuna & Cantaloupe Bowl

(A pet–friendly version of A Pink Delight)

*If you don't want to feed your pet/s fish, substitute the tuna/cod with cooked chicken.

Serves: Cats/dogs: 4–2
Birds: 4
Prep Time: 5 minutes
Cook time: 10–15 minutes, depending on type of meat
Total Time: 10–25 minutes

What You'll Need

Knife &
Mixing bowl
Spoon
Measuring cups
Your pet's food bowl/s

Wet Ingredients:

2 cups –diced– cantaloupe
2 cups –diced– tuna or
½ cup –diced– cod if this is for birds

Dry Ingredients:

Your pets kibble.

Spices:

1–2 –finely chopped, fresh– basil leaves

Method

In the –medium– mixing bowl, combine the tuna and basil leaves.
Heat a skillet over medium-high heat with coconut oil.
Fry the tuna/cod and basil leaves until cooked and well done. This could take up to eight to ten minutes depending on your stove and pots.
Once the tuna is cooked—test the doneness of the tuna by breaking a cube open. The meat inside should be completely white. No pink/red, or any juices should be seen, or
Once the cod is cooked—test the doneness of the tuna by breaking a cube open. The meat inside should be completely white and should flake off easily. Make sure there are no glossy or translucent areas in the center, and no pink/red, or any juices should be seen
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:

Make sure the tuna or chicken is cooked thoroughly before serving to you pets, and ensure the food is a safe temperature.

Week Four:

Breakfast

Pineapple–Mango Sunrise Bowl

(A fruit based breakfast bowl)

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/mandolin
Measuring cups of different sizes
A silicone spatula

Wet ingredients:

1 cup banana slices
1 cup orange juice
1 cup –sliced– kiwi
1 cup –frozen– mango
1 cup –frozen– pineapple
1 cup –sliced– strawberries

Dry ingredients:

1 spoonful chia seeds
Coconut flakes
Chopped almonds

Spices:

A dash of turmeric

Method:

Place the orange juice, banana, pineapple, mango, chia, and turmeric in the blender. Blend until smooth and thick.
Add a splash of orange juice if it becomes too dense.
Spoon into bowls and top with the fruit, almonds, and coconut flakes.

Helpful Hint:

Freeze the fruit beforehand for a thicker, creamier bowl.

Lunch

Herbed Chickpea–Caper Mash

(Chickpea mash with capers)

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

What you’ll need:

A mixing bowl
A potato masher
A sharp knife/mandolin
Measuring spoons of different spoons

Wet ingredients:

⅓ cup –finely chopped– celery
¼ cup lemon juice
¼ cup mayonnaise
½ cup –finely chopped– scallion

Dry ingredients:

1 can chickpeas
2 tsp. –chopped– capers
¼ cup –chopped– dill

Spices:

¼ tsp. ground pepper

Method:

Mash the chickpeas in a bowl.
Fold in the celery, mayonnaise, dill, scallion, capers, lemon juice, and pepper until everything is fully combined.
Serve immediately.

Helpful Hint:

Mash half the chickpeas smooth and leave the rest chunky for better texture.

Snacks

An Air Fryer Treat

(Crispy air fryer sweet potato rounds)

Serving size: 8 rounds
Prep time: 10 minutes
Cook time: 50 minutes
Total time: 1 hour

What you’ll need:

An air fryer
1 –large– mixing bowl
A vegetable peeler
A sharp knife/mandolin
Paper towels

Wet ingredients:

1 tbsp. canola oil

Dry ingredients:

1 cup –thinly sliced– sweet potato

Spices:

¼ tsp. ground pepper
¼ tsp. sea salt

Method:

Soak the sweet potato slices in the –large– mixing bowl for 20 minutes, drain, and pat dry.
Coat with oil, salt, and pepper, then turn over and repeat.
Arrange in the air fryer and cook, flipping every 5 minutes, until crispy.

Helpful Hint:

Spread the slices out in a single layer. They crisp better with airflow.

Appetizers

Garlic–Lemon Shrimp Pasta Toss

(A shrimp pasta dish)

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

What you’ll need:

1 –large– skillet
1 –large– pot
A wooden spoon
A citrus zester or microplane
A colander

Wet ingredients:

2 tbsp. lemon juice
1 tbsp. lemon zest
2 tbsp. olive oil
3 cups large shrimp, peeled and deveined
½ cup dry white wine
1 tbsp. unsalted butter
1½ cups zucchini noodles

Dry ingredients:

2 cups linguine pasta

Spices:

¼ cup flat-leaf parsley
4 cloves garlic, minced
2 tsp. kosher salt
2 tsp. pepper
¼ tsp. red pepper flakes

Method:

Cook the linguine and reserve some pasta water.
Combine shrimp with garlic, olive oil, salt, and pepper.
Heat a skillet and add everything except the shrimp and pasta.
After simmering briefly, add the shrimp and linguine.
Toss and add pasta water if needed. Finish with a sprinkle of parsley.

Helpful Hint:

Add the shrimp right at the end. They only need a short cooking time and will become rubbery if overcooked.

Mains

A Red Salad

(Spinach and steak plate with roasted veg)

Serving size: 1
Prep time: 30 minutes
Cook time: 20 minutes
Total time: 50 minutes

What you’ll need:
1 –large– baking tray
1 –large– mixing bowl
A whisk
A sharp knife/mandolin

Wet ingredients

For the salad:

1 cup –halved– cherry tomatoes
2 tbsp. feta
½ cup Kalamata olives
1½ tbsp. lemon juice
1 tbsp. olive oil
2 cubs –thinly sliced– porter house steak
2 cups baby spinach
1½ tbsp. water

For the sides:

1 cup –cubed– butternut
1 cup –cubed– sweet potato

Dry ingredients:

None

Spices

For the salad:

2 tbsp. parsley

For the sides:

2 tsp. course salt
2 tsp. freshly ground black pepper

Method:

Preheat over to 400°F/205°C/gas mark 6.
Place the sweet potato , butternut cubes, and the spices on a –large– greased, baking tray.
Bake for 20–25 minutes, turning the pieces over every 10 minutes for even baking.
In the meantime, whisk the tahini, lemon juice, and water until smooth.
Fry the steak pieces in oil or butter according to preferred doneness, set aside and keep warm.
Add all the salad ingredients to the –large– mixing bowl and stir to combine.
Once combined, serve with the side of roasted vegetables.

Helpful Hint:

You can refrigerate the steak pieces before serving for a hot and cold feeling on your plate.

Desert

A Fruit Cloud

(Creamy fruit-jello cloud cups)

Serving size: 4
Prep time: 20 minutes
Chill time: Overnight
Total time: 1 day

What you'll need:

A rubber spatular
12 cup rubber or silicone moulds
Hand blender or whisk

Wet ingredients:

1 cup mixed fruit pieces
1 can Ideal milk

Dry ingredients:

2 packets of flavored jello, same flavor (prepared with hot water)

Spices:

None

Method:

Dissolve jello in hot water and mix until all crystals have disappeared.
Place in fridge for two hours.
Remove from from fridge and add the ideal milk.
Fold in the fruit with a rubber spatula.
Pour this mixture into rubber or silicone moulds.
Chill until firm or overnight.

Helpful Hint:

For a two-tone effect, use two different flavors of jello with stark contrast (like orange and greengage). You can layer the jello by allowing the bottom flavor to chill almost completely, then add the other flavor ontop. Use the same instructions for the jello with fruit/ideal milk, etc. Just do that twice.

Drinks

Sweet Golden Turmeric Milk

Serving size: 1–2
Prep time: 5 minutes
Cook time: 5 minutes
Total time: 10 minutes

What you'll need:

1 –small– pot
Hand frother or frothing machine
Serving mugs

Wet ingredients:

2 cups milk
1 tbsp. honey
1 tsp. vanilla

Dry ingredients:

None

Spices:

½ tsp. turmeric
¼ tsp. cinnamon

Method:

Warm the milk gently on the stove,
Stir in honey, turmeric, cinnamon, and vanilla.
Froth lightly before serving.

Helpful Hint:

To prevent clumps, whisk the dry Spices: with 1–2 tbsp. of warm milk first to form a smooth paste, then add the remaining milk. This makes the drink creamier and helps the turmeric dissolve evenly.

Simple Chickpea–Celery Pet Mash

(A pet–friendly version of the lunch meal)

Serves: Cats/dogs: 4–2
Birds: 4
Prep Time: 5 minutes
Cook time: No cooking required
Total Time: 5 minutes

What You'll Need

1 –large– mixing bowl
1 –small– pot (optional)
A sharp knife or vegetable cutter
Mixing spoons of different sizes
A strainer
Your pet's food bowl/s

Wet Ingredients:

½ cup chickpeas in water (no brine or oil)
1 tbsp. plain/Greek yogurt
1 cup –diced– carrots
1 cup –frozen– corn
½ cup –finely diced celery leaves if making for birds
½ cup –finely diced celery stalk if making for other pets.

Dry Ingredients:

Your pets kibble.

Spices:

1 tbsp. chopped parsley

Method

Defrost the corn with bowling water in a cup or in the stove and strain.
Add the corn to the –large– mixing bowl, followed by the remaining ingredients.
Combine all ingredients in the –large– mixing bowl and stir well.
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 I can think of apart from ensuring the food is a safe temperature before serving your pets.

Recipe–Menu For November

Week One:

Week Two:

Week Three:

Week Four:

Pineapple–Mango Sunrise Bowl

(A fruit based breakfast bowl)

​

Wet ingredients:

Dry ingredients:

1 spoonful chia seeds

Coconut flakes

Chopped almonds

​

Spices:

Method:

Herbed Chickpea–Caper Mash

(Chickpea mash with capers)

​

Wet ingredients:

⅓ cup –finely chopped– celery

Dry ingredients:

Spices:

Method:

Wet ingredients:

Dry ingredients:

Spices:

Method:

Garlic–Lemon Shrimp Pasta Toss

(A shrimp pasta dish)

​

Wet ingredients:

Dry ingredients:

Spices:

Method:

Wet ingredients

For the salad:

For the sides:

Dry ingredients:

None

​

Spices

For the salad:

2 tbsp. parsley

​

For the sides:​

Method:

Wet ingredients:

Dry ingredients:

Spices:

Method:

Wet ingredients:

Spices:

Method:

For the sides: