Recipe–Menu For December

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

Green and Orange In a Glass

(Kale–mango morning smoothie)

Serving size: 1
Prep time: 5 minutes
Cook time: None
Total time: 5 minutes

What you’ll need:

High-speed blender
Measuring cups
Measuring spoons
Silicone spatula

Wet ingredients:

10 frozen whole strawberries
1 banana
1 cup –packed–kale leaves
½ cup mango (fresh or frozen)
1 cup almond milk/low-fat milk
½ cup silken tofu

Dry ingredients:

None

Spices:

2 tbsp. sugar

Method:

Add all ingredients to a blender, starting with the milk at the bottom.
Blend on –medium– speed until combined, then increase to high until smooth and creamy.
Scrape down the sides if necessary and blend again.

Helpful Hint:

Freeze the banana beforehand for a colder, creamier smoothie.

Lunch

Zesty Cheese

(Herbed lemon lentil & feta bowl)

Serving size: 1
Prep time: 10 minutes
Cook time: 20 minutes
Total time: 30 minutes

What you’ll need:

1 x –large– mixing bowl
Whisk
Fine strainer
Wooden spoon

Wet ingredients:

2 tsp. Dijon mustard
1 cup –diced– cucumber
1 cup crumbled feta cheese
⅓ cup lemon juice
⅓ cup extra-virgin olive oil
1 cup –diced– red bell pepper
½ cup –finely chopped– red onion

Dry ingredients:

3 cups cooked brown or green lentils

Spices:

⅓ cup –chopped– fresh dill
¼ tsp. salt
Freshly ground pepper to taste

Method:

Whisk lemon juice, dill, mustard, salt, and pepper in a –large– bowl.
Slowly drizzle in olive oil while whisking. Add lentils, feta, cucumber, bell pepper, and onion.
Tossing gently to coat evenly.

Helpful Hint:

Rinse cooked lentils under cold water to keep vegetables crisp.

Snacks

Nutrients Galore

(Creamy smoked salmon egg scramble)

Serving size: 1
Prep time: 10 minutes
Cook time: 20 minutes
Total time: 30 minutes

What you’ll need:

Mixing bowl
Whisk
Nonstick skillet
Silicone spatula

Wet ingredients:

2 tbsp. unsalted butter
½ cup plain cream cheese
12 –large– eggs
1 cup –shredded, divided–cold-smoked salmon

Dry ingredients:

None

Spices:

¼ cup fresh chives
¼ cup fresh dill
2 tsp. freshly ground black pepper
Salt to taste

Method:

Whisk eggs with salt and pepper until smooth.
Melt butter in a skillet over –medium–low heat, pour in eggs, and cook gently.
Fold in half the salmon and cream cheese until fluffy.
Add the remaining salmon, cream cheese, chives, and dill just before serving.

Helpful Hint:

Remove pan from heat slightly before eggs fully set to keep them creamy.

Appetizer

A Pink Chicken?

(Minted strawberry chicken salad)

Serving size: 1
Prep time: 30 minutes
Cook time: 10 minutes
Total time: 40 minutes

What you’ll need:

Grill or grill pan
1 –large– salad bowl
Tongs
Whisk

Wet ingredients:

½ cup goat cheese
2½ cups chicken cutlets
5 cups mixed salad greens
1½ tsp. honey
6 tbsp. olive oil
1 tbsp. –minced– shallot
2½ cups strawberries
½ cup sugar snap peas
3 tbsp. white-wine vinegar

Dry ingredients:

¼ cup –sliced– almonds

Spices:

1 cup fresh mint leaves
½ tsp. ground pepper
¾ tsp. salt

Method:

Preheat grill to 400°F/205°C/gas mark 6.
Brush chicken with oil, salt, and pepper.
Grill 2–3 minutes per side.
Whisk vinegar, shallot, honey, and half the mint to make dressing.
Toss greens, strawberries, snap peas, goat cheese, and remaining mint in a bowl.
Slice chicken on top and drizzle with dressing.

Helpful Hint:

Chill strawberries before slicing for firmer texture.

Main

A Homely Fish

(Walnut–rosemary salmon fillet with creamy potato bake)

Serving size: 2
Prep time: 30 minutes (for both dishes)
Cook time: 50 minutes (for both dishes)
Total time: 80 minutes (for both dishes)

What you’ll need:

For the potato bake:

1 –medium– ovenproof baking dish
Knife and cutting board
Mixing bowl
Whisk or fork

For the Salmon:

Baking sheet
Parchment paper
Mixing bowl
Spatula

Wet ingredients:

For the potato bake:

1 tsp. Dijon mustard
1 cup heavy cream
1 cup –shredded– cheddar cheese
2 cloves –minced– garlic
1 tbsp. unsalted butter, melted
5 cups –thinly sliced– yellow potatoes

For the Salmon:

Cooking spray
1 –minced– clove garlic
2 tsp. Dijon mustard
1 tsp. extra-virgin olive oil
1 tsp. lemon juice
Lemon wedges of 1 lemon
2½ cups salmon fillet

Dry ingredients:

For the potato bake:

½ cup panko breadcrumbs (for topping)

For the Salmon:

3 tbsp. –chopped– walnuts
3 tbsp. panko breadcrumbs

Spices:

For the potato bake:

½ tsp. ground black pepper
½ tsp. salt

For the Salmon:

¼ tsp. crushed red pepper
¼ tsp. lemon zest
½ tsp. honey
½ tsp. kosher salt
1 tsp. –chopped– fresh rosemary
Fresh parsley (for garnish)

Method:

For the potato bake:

*Start preparing the salmon ingredients and refrigerate them before you start the potato bake.

Preheat oven to 400°F/205°C/gas mark 6.
Wash and thinly slice the potatoes. Set aside.
In a mixing bowl, combine heavy cream, garlic, Dijon mustard, melted butter, ½ cup of the shredded cheese, salt, pepper, thyme, and paprika. Whisk until smooth.
Grease the baking dish lightly with butter. Layer half of the potatoes in the dish. Pour half of the cream mixture over the potatoes. Repeat with the remaining potatoes and cream mixture.
Sprinkle the remaining cheese on top. Cover the dish with aluminum foil and bake for 30 minutes.
Remove the foil and bake for an additional 15 minutes or until the potatoes are tender and the top is golden brown.
Let the potato bake rest for 5 minutes before serving. When the potato bake is resting, start cooking the salmon.

For the Salmon:

Preheat oven to 425°F/218°C/gas mark 7.
Mix mustard, garlic, lemon juice, lemon zest, rosemary, honey, salt, and red pepper.
Stir in panko, walnuts, and olive oil.
Spread mixture on salmon on top a lined baking sheet.
Bake until fish flakes easily.

For the final meal:

Serve both dishes on cool plates.

Helpful Hint:

For the Salmon:

Let salmon rest 3 minutes after baking to retain moisture.

For the potato bake:

For extra flavor, sprinkle a little grated Parmesan or fresh parsley on top before serving.

Desert

A Fruity Cup of Color

(Strawberry–mango–banana shake cup)

Serving size: 1
Prep time: 5 minutes
Cook time: None
Total time: 5 minutes

What you’ll need:

Blender
Measuring spoons
Tall glasses for serving

Wet ingredients:

½ –medium– banana
1 tbsp. cashew butter
½ cup coconut milk
½ cup –chopped– ripe mango
½ cup frozen strawberries
Optional: Strawberry or vanilla whipped cream.

Dry ingredients:

1 tbsp. ground chia seeds

Spices:

None

Method:

Blend all ingredients until smooth and creamy.
Pour into a glass and serve immediately.
If using the whipped cream, add this ontop for a diner–style look.

Helpful Hint:

Add a tablespoon of extra coconut milk if the mixture is too thick for the blender.

Drinks

A Green Tomato Drink

(Tomato–basil gazpacho shot)

Serving size: 1
Prep time: 5 minutes
Cook time: None
Total time: 5 minutes

What you’ll need:

Blender
Fine mesh strainer
Mixing jug

Wet ingredients:

1 cup –chopped– red bell pepper
1 tsp. lemon juice
1 cup fresh tomato juice
Optional: 1 tsp. olive oil

Dry ingredients:

None

Spices:

2 tbsp. fresh basil
Pinch black pepper

Method:

Blend all ingredients until smooth.
Strain for a smoother texture.
Chill for 20 minutes before serving.

Helpful Hint:

Add a few ice cubes to make it even colder.

Plain Salmon & Veggie Bowl (Pet-Safe)

Serves: Cats/dogs: 4–2
Birds: 4
Prep time: 5 minutes
Cook time: 10 minutes
Total time: 15 minutes

What you’ll need:

1 –small– saucepan
Steaming basket or pot
Mixing bowl

Wet ingredients:

¼ cup –chopped, steamed– carrots
¼ cup –chopped, steamed– green beans
½ cup cooked chicken
2 tbsp. water or unsalted vegetable broth

Dry ingredients:

Your pet’s kibble.

Spices:

None

Method:

Steam vegetables until tender.
Cut the chicken into small pieces.
Mix with vegetables and a splash of water or broth.
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

Savory Breakfast Donuts

(No-bake turmeric protein donuts)

Serving size: 1 donut
Prep time: 5 minutes
Chill time: 60 minutes or overnight
Total time: 65 minutes or overnight

What you’ll need:

Food processor or high-speed blender
Silicone donut mold
Spatula
1 –small– saucepan

Wet ingredients:

2 tsp. maple syrup
½ cup – pitted– Medjool dates,
1 ½ cups raw cashews

Dry ingredients:

¼ cup –shredded– coconut
¼ cup dark chocolate (for topping)
1 tbsp. vanilla protein powder

Spices:

1 tsp. turmeric powder
¼ tsp. vanilla essence

Method:

Place cashews, dates, protein powder, shredded coconut, turmeric, vanilla essence, and maple syrup in a food processor.
Pulse on high until a sticky dough forms. Roll the mixture into donut shapes and press into a silicone mold.
Cover with plastic wrap and freeze for 30 minutes.
To make the chocolate topping, heat a –small– pot over a saucepan of boiling water, add chocolate, and stir until melted.
Pour over donuts once firm and refrigerate in an airtight container for 30 minutes or overnight (this could help with meal prep for the next day).

Helpful Hint:

Use frozen dates for a firmer, easier-to-handle dough.

Lunch

A Grainy Salad

(Roasted lentil & kale salad bowl)

Serving size: 1
Prep time: 10 minutes
Cook time: 20 minutes
Total time: 30 minutes

What you’ll need:

Baking sheet
Mixing bowl
1 –small– saucepan
Wooden spoon

Wet ingredients:

1 cup –sliced– carrots
2 cups –thinly sliced– kale
3 cups red cabbage
½ cup pomegranate seeds
2 cups –thinly sliced– red onion
2 tbsp. lemon juice
1 tbsp. soy sauce

Dry ingredients:

1 cup dry bulgur
1 cup green lentils
1 tbsp. hemp seeds

Spices:

Salt and pepper to taste
2 tbsp. mustard
½ cup –chopped– parsley

Method:

Preheat oven to 350°F/175°C/gas mark 4.
Cook bulgur and green lentils in salted water.
Toss red cabbage with mustard, soy sauce, and salt, and roast 10–15 minutes.
Layer kale in a bowl and top with lemon juice and salt.
Combine carrots, onion, and parsley, then mix with roasted cabbage and bulgur.
Sprinkle hemp and pomegranate seeds on top and serve.

Helpful Hint:

Chill the salad slightly before serving for a crisp texture.

Snacks

The Grape Fruit (Salad)

(Simple mixed fruit salad)

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

What you’ll need:

1 –large– mixing bowl
Sharp knife or mandolin
Measuring cups
Serving bowls

Wet ingredients:

2 cups –peeled and sectioned– clementines
2 cups – hulled and halved– strawberries
1 cup seedless black grapes
1 cup seedless green grapes
Dry ingredients:
None

Spices:

None

Method:

Prepare fruits by hulling, peeling, and cutting as needed.
Combine in a bowl and refrigerate overnight.
Remove from fridge about 10 minutes before serving and serve with a cold warm.

Helpful Hint:

For extra sweetness, add a splash of fresh orange juice before serving.

Appetizer

A Warm Beginning

(Lentil & veggie soup)

Serving size: 2–3
Prep time: 10 minutes
Cook time: 25 minutes
Total time: 35 minutes

What you’ll need:

1 –large– saucepan
Wooden spoon
Measuring cups and spoons

Wet ingredients:

3 –sliced– celery stalks
1 cup –sliced– carrots
1 cup crushed tomatoes
1 –finely diced– onion
1 tbsp. lemon juice
1 tbsp. tomato paste
2 cups baby spinach
4 cups vegetable broth

Dry ingredients:

¾ cup red lentils

Spices:

3 –minced– garlic cloves
2 tsp. cumin
1-inch –peeled and grated– ginger piece
2 tsp. paprika
Freshly ground black pepper to taste
1 tsp. salt
1 tsp. turmeric

Method:

In a –large– saucepan, sauté onion, garlic, carrots, celery, and ginger with spices over heat.
Add the vegetable broth, tomato paste, crushed tomatoes, and red lentils.
Simmer 15 minutes.
Stir in spinach and cook 5 more minutes.
Remove from heat and mix in parsley and lemon juice.
Serve warm.

Helpful Hint:

Add a splash of lemon juice just before serving to brighten the flavors.

Mains

Pasta and Salad. What More do You need?

(White bean & Sun-dried tomato gnocchi with a side salad shrimp & spinach salad)

Serving size: 3
Prep time: 35 minutes
Cook time: 25 minutes
Total time: 1 hour

What you’ll need:

For the gnocchi:

Nonstick skillet
Wooden spoon
Measuring cups and spoons

For the side salad:

Nonstick skillet
Measuring spoons
Sharp knife or mandolin

Wet ingredients:

For the gnocchi:

⅓ cup chicken broth
½ cup –shredded– baby spinach
⅓ cup heavy cream
1 tbsp. lemon juice
½ cup –sliced– oil-packed sun-dried tomatoes (plus 2 tbsp. oil from jar)
1 –large, minced– shallot

For the side salad:

½ cup –sliced– avocado
2 tbsp. crumbled feta cheese
1 cup –thinly sliced– apple
1 tbsp. extra-virgin olive oil
1 tsp. ghee
2 cups baby spinach leaves
2 cups raw prawns

Dry ingredients:

For the gnocchi:

2 cups –rinsed– cannellini beans
2 cups gnocchi

For the side salad:
¼ cup –sliced– almonds

Spices:

For the gnocchi:

3 tbsp. fresh basil leaves
¼ tsp. salt
¼ tsp. ground pepper

For the side salad:

¼ tsp. fresh ground black pepper
¼ tsp. turmeric
Fresh ground salt to taste

Method:

For the gnocci:

In a nonstick skillet, heat 1 tbsp. oil.
Add gnocchi, beans, spinach, sun-dried tomatoes, shallot, broth, cream, lemon juice, salt, and pepper.
Cook until spinach wilts and sauce thickens slightly.
Toss with fresh basil before serving.

For the side salad:

Heat ghee in a skillet.
Add prawns and sprinkle turmeric and pepper; cook 30–60 seconds.
Remove from heat.
Layer spinach in a bowl and top with prawns, avocado, apple slices, feta, and almonds. Drizzle with olive oil and season lightly with salt.

For the side salad and plating:

Serve immediately for crisp greens and tender shrimp. A plate with a slight indent could work work well for this dish where the gnocci is on one side and the salad is plated in the indent.

Helpful Hint:

Use a gentle toss to avoid breaking gnocchi. (no helpful hint for the salad)

Desert

Refrigerated Colors

(Berry Chia pudding)

Serving size: 3
Prep time: 10 minutes
Cook/chill time: 8 hours
Total time: 8 hours 10 minutes

What you’ll need:

Blender
Measuring cups and spoons
Mixing bowl

Wet ingredients:

1 ¾ cups blackberries
1 cup almond milk
1 tbsp. maple syrup
1 ¾ cups raspberries
½ cup whole-milk plain Greek yogurt
¾ tsp. vanilla extract

Dry ingredients:

½ cup chia seeds
1 cup granola

Spices:

None

Method:

Blend blackberries, raspberries, almond milk, chia seeds, maple syrup, and vanilla until smooth.
Refrigerate overnight until firm.
Divide into bowls and top with Greek yogurt and granola before serving for each glass.

Helpful Hint:

Soak chia seeds in almond milk for at least 10 minutes before blending for a smoother texture.

Drinks

Berry Nice Chocolate

(Warm berry cocoa)

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

What you’ll need:

1 –small– saucepan
A whisk
Measuring cups and spoons

Wet ingredients:

1 cup frozen berry mix (roughly ¼ cup per type of berry)
1 tbsp. maple syrup
1 cup milk

Dry ingredients:

2 tbsp. cocoa powder

Spices:

None

Method:

Heat milk in a –small– saucepan over medium heat.
Whisk in cocoa powder and maple syrup until smooth.
Blend in berries and warm for 1–2 minutes.
Serve immediately.

Helpful Hint:

Mash berries slightly with a spoon for a richer berry flavor.

Simple Salmon & Veggie Bowl (Pet-Safe)

Serves: Cats/dogs: 4–2
Birds: 4
Prep time: 5 minutes
Cook time: 10 minutes
Total time: 15 minutes

What you’ll need:

1 –small– saucepan
Steaming basket or pot
Mixing bowl
Your pets bowls

Wet ingredients:

½ cup cooked chicken
¼ cup –chopped, steamed– carrots
¼ cup –chopped, steamed– green beans,
2 tbsp. water or unsalted vegetable broth

Dry ingredients:

Your pet’s kibble

Spices:

None

Method:

Steam vegetables until tender.
Cut chicken into small pieces and mix with vegetables and a splash of water or broth.
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

Salt of the Earth and Tree

(Sweet potato cranberry breakfast bars)

Serving size: 16 bars
Prep time: 10 minutes
Cook time: 1 hour
Total time: 1 hour 10 minutes

What you’ll need:

a –large– mixing bowl
Spatula
9-inch square baking pan
Whisk

Wet ingredients:

2 tbsp. coconut oil
1 cup –fresh– cranberries
2 eggs
2 tbsp. maple syrup
1 ½ cups sweet potato purée
¼ cup water

Dry ingredients:

1 cup almond meal
1 ½ tsp. baking soda
⅓ cup coconut flour

Spices:

1 tsp. –ground–cinnamon
1 tsp. salt

Method:

Preheat the oven to 350°F/175°C/gas mark 4.
In a large mixing bowl, whisk together the sweet potato purée, water, melted coconut oil, maple syrup, and eggs until smooth and creamy.
In another bowl, combine the almond meal, coconut flour, baking soda, salt, and cinnamon. Mix thoroughly.
Gradually fold the dry ingredients into the wet mixture, stirring until evenly combined.
Prepare a 9-inch square baking pan by greasing it and lining with parchment paper. Pour in the batter and spread it out evenly.
Gently press the cranberries into the surface of the mixture.
Bake for 30–40 minutes, or until a toothpick inserted in the center comes out clean.
Allow the bars to cool completely in the pan before cutting into 16 portions.

Helpful Hint:

For extra texture, sprinkle some chopped nuts on top before baking.

Lunch

A Cultured Fish

(Mediterranean salmon salad)

Serving size: 4
Prep time: 20 minutes
Cook time: 40 minutes
Total time: 1 hour

What you’ll need:

A –large, square– oven-proof baking dish
Mixing bowl
Whisk
Knife and cutting board
Spoon or spatula

Wet ingredients:

1 –sliced– avocado
½ cup Greek yogurt
1 cup –halved– cherry tomatoes
½ cup –crumbled– feta
Juice of 1 lemon, halved
½ cup –pitted and halved– kalamata olives
1 head –chopped– romaine lettuce
1 cup –sliced– red bell pepper
3 ½ cups salmon strips
½ cup –chopped– baby spinach
1 cup –sliced– Persian cucumber
½ cup –sliced– pickled red onions
2 tbsp. tahini
2 tbsp. warm water

Dry ingredients:

None

Spices:

1 tbsp. garlic, minced
½ tsp. salt (any type)
1 tsp. freshly ground black pepper
1 tsp. crushed red pepper flakes
1 tbsp. freshly chopped dill

Method:

Preheat the oven to 350°F/175°C/gas mark 4.
Season the salmon with salt, black pepper, and a pinch of red pepper flakes. In a small bowl, whisk together lemon juice, olive oil, minced garlic, and chopped dill, then pour this mixture over the salmon.
Bake for 35–40 minutes, or until the salmon is fully cooked and flakes easily.
While the salmon bakes, prepare the dressing by combining Greek yogurt, tahini, lemon juice, and warm water in a medium bowl. Whisk until smooth and adjust seasoning to taste.
In a large mixing bowl, toss together spinach, romaine lettuce –sliced– cucumber, red bell pepper, cherry tomatoes, and Kalamata olives.
Once the salmon is cooked, break it into sizable chunks and place on top of the salad.
Finish by garnishing with sliced avocado, pickled red onions, crumbled feta, and additional dill if desired. Serve immediately.

Helpful Hint:

Roast the cherry tomatoes briefly before adding to the salad for a richer flavor.

Snacks

Grains on Gravel

(Chicken and Grape Salad)

Serving size: 2
Prep time: 15 minutes
Cook time: 40 minutes
Total time: 1 day

What you’ll need:

Mixing bowl
Whisk
Sharp knife or mandolin
Spoon for mixing
Measuring cups/spoons of different sizes

Wet ingredients:

1 tbsp. apple cider vinegar
½ cup –diced– celery stalk
2 ½ cups –skinless, boneless, cooked and diced– chicken breast
2 tbsp. Dijon mustard
½ cup lemon juice
1 tbsp. olive oil
½ cup low-fat mayonnaise
¼ cup –halved– seedless red grapes

Dry ingredients:

½ cup walnut pieces

Spices:

2 tbsp. fresh chives

Method:

Prepare the chicken the day before by adding 1 tbsp. of olive oil to a –small–roasting dish.
Add the chicken to the roasting dish when overn is warm.
Roast on either side for 20 minutes, basting the chicken with the oil and lemon juice every 5 minutes or so.
Once the chicken is cooked (test for pink liquid with a toothpick), refrigerate until the next day.
Place the cooked, diced chicken in a large mixing bowl along with halved grapes –chopped– walnuts, and diced celery.
In a small bowl, whisk together mayonnaise, Dijon mustard, apple cider vinegar, and chopped fresh chives to create the dressing.
Drizzle the dressing over the chicken mixture and toss gently to ensure everything is evenly coated.
Serve immediately.

Helpful Hint:

Chill the salad for 15–20 minutes before serving to let the flavors mix evenly.

Appetizer

A Starchy Start

(Baked potato with fillings)

Serving size: 1
Prep time: 5 minutes
Cook time: 1 hour
Total time: 1 hour 5 minutes

What you’ll need:

Oven-proof baking tray
Knife and fork
Spoon or small spatula
Brush or hand for oiling
Measuring spoons

Wet ingredients:

1 tbsp. butter
2 tbsp. grated cheddar or feta
1 russet potato
2 slices cooked bacon

Dry ingredients:

None

Spices:

Pinch of black pepper
1 tbsp. chopped parsley or chives
Pinch of sea salt

Method:

Preheat the oven to 350°F/175°C/Gas Mark 4.
Thoroughly wash the potato and pierce it several times with a fork.
Lightly brush with olive oil and season with salt and pepper.
Place the potato on a baking tray and bake for about 1 hour, until the skin is crisp and the flesh is tender.
Remove from the oven and slice open, loosening the inside slightly with a fork.
Top with butter, grated cheese, and optional bacon or turkey, then sprinkle with fresh herbs.
Serve while hot.

Helpful Hint:

For extra flavor, serve with a dollop of sour cream or a drizzle of light garlic aioli.

Mains

The Pastry of the Garden

(Chicken Pie)

Serving size: 2
Prep time: 15 minutes
Cook time: 25–30 minutes
Total time: 40–45 minutes

What you’ll need:

A –large– oven proof pie dish
A –medium– Mixing bowls
Rolling pin
Saucepan
Whisk or spatula

Wet ingredients:
2 ¼ cups –skinless, boneless– chicken breast chunks
½ cup –grated– chilled butter
1 ⅕ cups hot chicken stock
4 tbsp. crème fraîche
½ cup –grated– mature cheddar
1 tbsp. milk (for glazing)
2 –thickly sliced– leeks
½ cup chopped watercress

Dry ingredients:

1 ½ cups all-purpose flour
1 tbsp. flour

Spices:

1 tsp. coarse, grain mustard
1 tsp. salt

Method:

Preheat the oven to 350°F/175°C/Gas Mark 4.
In –medium– mixing bowl, combine the flour, grated butter, salt, cheese, and mustard to create the pastry dough. Set aside.
In a saucepan, cook the chicken and leeks in the hot chicken stock until tender, then transfer the mixture to a pie dish.
Stir together the flour, stock, crème fraîche, and watercress for the filling, and pour it evenly over the chicken and leeks.
Roll out the pastry and cover the pie, pinching the edges to seal.
Brush the top with milk for a golden finish.
Bake for 25–30 minutes, or until the pastry is golden brown.
Serve warm.

Helpful Hint:

Use a sharp knife to cut the pie into neat slices without cracking the crust.

Desert

Creamy Red

(Rhubarb tart)

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

What you’ll need:

1 –medium– baking pan
Mixing bowls of different sizes
Whisk
Spatula

Wet ingredients:

¼ cup almond milk
1 cup unsweetened cream cheese
2 eggs
¼ cup olive oil
1 ½ cups –cut into 1/2-inch pieces– fresh rhubarb
1 tbsp. vanilla extract
Optional: Canned whipped cream

Dry ingredients:

1 tsp. baking powder
1 tsp. baking soda
1 cup light buckwheat flour
1 cup quinoa flour

Spices:

1 tsp. cinnamon
½ tsp. salt

Method:

Preheat the oven to 350°F/175°C/Gas Mark 4.
In a –medium– mixing bowl, mix together the dry ingredients: quinoa flour, buckwheat flour, baking powder, baking soda, psyllium husk, salt, and cinnamon.
In a separate –large– bowl, whisk the eggs, cream cheese, almond milk, olive oil, and vanilla until smooth and uniform.
Gently fold the rhubarb into the wet mixture, then gradually combine it with the dry ingredients, stirring until fully incorporated.
Pour the batter into a greased and lined baking pan.
Bake for 20 minutes, or until a toothpick inserted into the center comes out clean.
Let it cool slightly before serving.

Optional: Add a dollop of canned whipped cream ontop.

Helpful Hint:

Chill the tart for 10–15 minutes before slicing to help it hold its shape.

Drinks

A Zesty Green

(Citrus and mint drink)

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

What you’ll need:

Blender
Measuring cups of different sizes
Knife
Citrus juicer
Serving glasses

Wet ingredients:

½ cup chopped cucumber
¼ cup chopped green apple
Ice cubes
½ small lemon, juiced
¼ cup fresh mint leaves
1 cup fresh spinach leaves
¼ cup pineapple chunks
1 cup cold water

Dry ingredients:

None

Spices/Extras:

½ tsp. grated ginger

Method:

Rinse all leafy greens and fruit.
Chop cucumber, green apple, and pineapple into small pieces.
Place spinach, cucumber, apple, pineapple, mint, lemon juice, ginger, and water into a blender.
Blend until smooth and creamy.
Add ice cubes and blend again if you prefer a chilled drink.
Pour into a glass and serve immediately for maximum freshness.

Helpful Hint:

Use cold or frozen fruit to create a naturally chilled smoothie without adding ice, which can water it down.

Chicken Pie (Pet-Friendly)

Serves: Cats/dogs: 4–2
Birds: 4
Prep time: 20 minutes
Cook time: 25 minutes
Total time: 45 minutes

What you’ll need:

Mixing bowl
Saucepan
Baking dish
Rolling pin

Wet ingredients:

2 ¾ cups cooked skinless, boneless chicken breast chunks
2 cups zucchini, cleaned and thickly sliced
2 cups green beans
1 ⅕ cup low-sodium chicken stock
4 tbsp. plain yogurt
½ cup chopped watercress

Dry ingredients:

1 ½ cup all-purpose flour
½ cup chilled –grated, unsalted– butter
Your pet’s kibble

Spices:

1 tsp. crushed parsely
1 tsp. smoked paprika

Method:

Preheat the oven to 180°C/350°F/Gas mark 4.
Prepare the pie dough by mixing flour and butter in a bowl until it forms a smooth dough. Set aside.
In a saucepan, gently cook the chicken and leeks in the chicken stock until fully tender.
Stir in the flour and plain yogurt to thicken slightly, then fold in chopped watercress, zucchini, and green beans.
Roll out the pie dough and cover the chicken-vegetable mixture in a small baking dish.
Pinch edges gently to seal.
Bake in the preheated oven for 25–30 minutes until the crust is lightly golden. Allow to cool completely before serving to pets.
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 Four:

Breakfast

An Apple A Day...

(Apple oat porridge with egg)

Serving size: 1
Prep time: 5 minutes
Cook time: 10 minutes
Total time: 15 minutes

What you’ll need:

Small saucepan
Wooden spoon
Mixing bowl
Measuring cups
Sharp knife or mandolin

Wet ingredients:

¼ cup –chopped– cooked bacon or turkey
½ cup –chopped– Gala apple
1 egg, lightly beaten
1 cup 2% milk
1 tbsp. raisins

Dry ingredients:

½ cup rolled oats
1 tbsp. –toasted, chopped– nuts (any kind)

Spices:

¼ tsp. ground cinnamon
½ tsp. –chopped– fresh parsley or mint
½ tsp. salt

Method:

Warm the milk gently in a saucepan over low heat.
Stir in the cinnamon, salt, and herbs. Add the oats and cook slowly, stirring often, until thick and creamy.
Fold in the apple, raisins, and cooked meat.
Slowly pour in the beaten egg while stirring continuously to avoid the eggs scrambling.
Spoon into a bowl and finish with nuts.

Helpful hint:

Stir constantly when adding the egg to keep the texture smooth and creamy.

Lunch

The Good Stew

(Mediterranean vegetable stew)

Serving size: 2
Prep time: 10 minutes
Cook time: 25 minutes
Total time: 35 minutes

What you’ll need:

1 –large– sauté pan with lid
Wooden spoon
Sharp knife or mandolin

Wet ingredients:

1 cup –diced– baby marrow
1½ cup –diced– eggplant
4 –crushed– garlic cloves
2 tbsp. olive oil
1 cup –sliced– onions
6 –chopped– salad tomatoes
1 can plum tomatoes
1 cup –sliced– red bell pepper
1 cup –sliced– yellow bell pepper

Dry ingredients:

1 tsp. granulated sugar

Spices:

1 tbsp. dried mixed herbs
Salt and black pepper, to taste

Method:

Heat olive oil in a wide pan and soften the onions over medium heat.
Add garlic, baby marrow, eggplant, and peppers, cover, and cook until tender. Stir in fresh and canned tomatoes, simmer briefly with the lid on, then uncover to reduce slightly.
Season with sugar, herbs, salt, and pepper before serving.

Helpful hint:

Keeping the lid on early helps the vegetables soften without extra oil.

Snacks

Two Peas in a Pod

(Apricot-glazed chicken with corn)

Serving size: 4
Prep time: 10 minutes
Cook time: 25 minutes
Total time: 35 minutes

What you’ll need:

Grill pan or outdoor grill
1 –medium– mixing bowl
Tongs
1 –medium– pot
Sharp knife or mandolin

Wet ingredients:

¼ cup apricot jam
4 chicken drumsticks
4 chicken thighs
4 ears corn
½ tbsp. fresh lime juice

Dry ingredients:

None

Spices:

1 tsp. hot sauce
⅛ tsp. red pepper flakes
Salt and black pepper to taste

Method:

Mix apricot jam, lime juice, hot sauce, and pepper flakes.
Grill chicken, brushing regularly with glaze until cooked through.
Season lightly.
Boil corn in salted water until tender and serve alongside the chicken.

Helpful hint:

Brush glaze during the final minutes to prevent burning.

Appetizer

A Green Paste

(Avocado chickpea protein bowl)

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

What you’ll need:

Measuring spoons of different sizes
Mixing bowl
Sharp knife or mandolin
Small frying pan
Spoon

Wet ingredients:

½ avocado
½ cup cottage cheese
⅔ cup grapes, halved
1 tsp. olive oil

Dry ingredients:

½ cup roasted chickpeas
1 tsp. sesame seeds

Spices:

½ tsp. chopped parsley or cilantro
½ tsp. paprika

Method:

Warm chickpeas in olive oil with paprika and herbs until fragrant.
Mash avocado lightly and combine with cottage cheese and grapes.
Top with chickpeas and sesame seeds.

Helpful hint:

Serve immediately to keep the avocado fresh.

Mains

A Colorful Egg(Plant)

(Tomato butter bean eggplant stew with dukkah)

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

What you’ll need:

Measuring spoons (different sizes)
A –large– saucepan
Small dry pan
Wooden spoon
Sharp knife or mandolin

Wet ingredients:

2 cup –sliced– baby marrows
2¼ cups canned butter beans
1½ cups cherry tomatoes
¾ cup frozen peas
2 –sliced– onions
1 tbsp. rapeseed oil
2¼ cups canned tomatoes

Dry ingredients:

2 tsp. vegetable bouillon powder
⅛ cup flaked almonds

Spices:

1 tbsp. –chopped, fresh– coriander
1 tsp. coriander seeds
1 tsp. cumin seeds
2 tsp. ground coriander
1 tbsp. sesame seeds
2 tsp. smoked paprika

Method:

Sauté onions in the –large– saucepan until soft.
Add ground spices, tomatoes, baby marrows, and bouillon, simmering gently. Stir in butter beans, peas, and cherry tomatoes.
Toast dukkah spices and almonds separately, then sprinkle over the stew before serving.

Helpful hint:

Toast dukkah gently to avoid bitterness.

Desert

A Purple Delight and a Rhubarb Return

(Rhubarb cream cheese muffins)

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

What you’ll need:

Measuring cups of different sizes
Mixing bowls of different sizes
A 12 hole Muffin tray
Whisk

Wet ingredients:

¾ cup almond milk
¼ cup coconut oil, melted
1 cup cream cheese
3 medium eggs
1½ cups –chopped, fresh– rhubarb
1 tbsp. vanilla essence
3 tbsp. water (for the chia seeds)

Dry ingredients:

1 tsp. baking powder
1 tsp. baking soda
1 cup buckwheat flour
1 tbsp. chia seeds
1 tbsp. powdered stevia
1 cup quinoa flour

Spices:

1 tsp. cinnamon
½ tsp. salt

Method:

Preheat oven to 350°F/175°C/gas mark 4.
Prepare the chia seed mixture (1 tbsp. chia seeds and 3 tbsp. water) in a –small– bowl and set aside.
Mix dry ingredients in one –medium– mixing bowl.
Whisk wet ingredients separately, then combine with dry mixture and fold in rhubarb.
Spoon into greased muffin tray and bake until set.

Helpful hint:

Let muffins cool in the oven slightly to help them firm before removing.

Drinks

The Tree Drink

(Hot cinnamon rooibos tea)

Serving size: 2
Prep time: 2 minutes
Steep time: 8 minutes
Total time: 10 minutes

What you’ll need:

Small saucepan or kettle
Teapot or heatproof jug
Fine strainer (if using loose tea)
Measuring spoons

Wet ingredients:

2 cups water

Optional additions:

Honey or maple syrup
A splash of warm milk or plant milk

Dry ingredients:

2 tsp. rooibos tea (loose leaf or 2 tea bags)

Spices:

1 cinnamon stick or ½ tsp. ground cinnamon.

Method:

Bring the water to a gentle boil in a saucepan or kettle.
Add the rooibos tea and cinnamon to a teapot or jug.
Pour the hot water over the tea and cover.
Allow to steep until deep red and fragrant.
Strain if needed, then pour into cups and serve hot.

Helpful hint:

Rooibos naturally sweetens as it steeps, so taste before adding any sweetener.

Bell Pepper Butter Bean & Vegetable Stew (Pet-Friendly)

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

What you’ll need:

Medium saucepan
Sharp knife or mandolin
Wooden spoon

Wet ingredients:

2 cups –sliced– baby marrows
2¼ cups canned butter beans, rinsed well
1 tbsp. coconut oil
2 cups –sliced– mixed red, green and yellow bell pepper
¾ cup frozen peas

Dry ingredients:

Your pet’s kibble

Spices:

1 tsp. ground paprika
1 tsp. fresh mint

Method:

Warm the coconut oil gently in a saucepan over low heat.
Add the baby marrows and cook until just softened.
Stir in the bell peppers, allowing the mixture to simmer gently.
Add butter beans and peas, stirring occasionally, and cook until everything is tender and warmed through.
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.
Remove from heat and allow to cool before serving.

Helpful hint:

Nothing that I can think of other than to ensure their food is a safe temperature for them.

Recipe–Menu For December

Week One:

(Kale–mango morning smoothie)

​

What you’ll need:

Wet ingredients:

Dry ingredients:

Spices:

Method:

(Herbed lemon lentil & feta bowl)

​

What you’ll need:

Wet ingredients:

Dry ingredients:

Spices:

Method:

Week Two:

Week Three:

(Sweet potato cranberry breakfast bars)

​

Week Four:

What you’ll need:

Lunch

​

The Good Stew

(Mediterranean vegetable stew)

Serving size: 2

What you’ll need:

Wet ingredients:​

Dry ingredients:

Spices:

Method:

(Avocado chickpea protein bowl)

​

What you’ll need:

(Rhubarb cream cheese muffins)​

​

Optional additions:

Wet ingredients:

(Rhubarb cream cheese muffins)