Our meal plans are designed to simplify nutrition for athletes. Combining science-backed strategies with delicious, balanced recipes, we provide the fuel you need to perform at your peak, recover efficiently, and stay consistent in your journey towards success.
Our meal plans are designed to fit around your athletic schedule. So whether you need a post-match meal or an early pre-match boost.
Includes 4 of each of the following:
Our meal plans are designed to fit around your athletic schedule. So whether you need a post-match meal or an early pre-match boost.
Includes 4 of each of the following:
Our meal plans are designed to fit around your athletic schedule. So whether you need a post-match meal or an early pre-match boost.
Includes 4 of each of the following:
Our meal plans are designed to fit around your athletic schedule. So whether you need a post-match meal or an early pre-match boost.
Includes 4 of each of the following:
Our meal plans are designed to fit around your athletic schedule. So whether you need a post-match meal or an early pre-match boost.
Includes 4 of each of the following:
Our meal plans are designed to fit around your athletic schedule. So whether you need a post-match meal or an early pre-match boost.
Includes 4 of each of the following:
Our meal plans are designed to fit around your athletic schedule. So whether you need a post-match meal or an early pre-match boost.
Includes 4 of each of the following:
Our meal plans are designed to fit around your athletic schedule. So whether you need a post-match meal or an early pre-match boost.
Includes 4 of each of the following:
Our meal plans are designed to fit around your athletic schedule. So whether you need a post-match meal or an early pre-match boost.
Includes 4 of each of the following:
Our meal plans are designed to fit around your athletic schedule. So whether you need a post-match meal or an early pre-match boost.
Includes 4 of each of the following:
Our meal plans are designed to fit around your athletic schedule. So whether you need a post-match meal or an early pre-match boost.
Includes 4 of each of the following:
Our meal plans are designed to fit around your athletic schedule. So whether you need a post-match meal or an early pre-match boost.
Includes 4 of each of the following:
Our meal plans are designed to fit around your athletic schedule. So whether you need a post-match meal or an early pre-match boost.
Includes 4 of each of the following:
Our meal plans are designed to fit around your athletic schedule. So whether you need a post-match meal or an early pre-match boost.
Includes 4 of each of the following:
Our meal plans are designed to fit around your athletic schedule. So whether you need a post-match meal or an early pre-match boost.
Includes 4 of each of the following:
Our meal plans are designed to fit around your athletic schedule. So whether you need a post-match meal or an early pre-match boost.
Includes 4 of each of the following:
Our meal plans are designed to fit around your athletic schedule. So whether you need a post-match meal or an early pre-match boost.
Includes 4 of each of the following:
Click into each one to get cooking!
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Our meal plans are designed to fit around your athletic schedule. So whether you need a post-match meal or an early pre-match boost.
Equipment | Quantity | Ingredients | Quantity |
|---|---|---|---|
Kitchen knife | 1 | Carrots, raw | 240g |
High power blender | 1 | Ginger, fresh | 5g |
Chopping board | 1 | Orange juice, freshly squeezed | 160g |
Weighing scales | 1 |
Step | Task |
|---|---|
1 | Clean and sanitise all equipment |
2 | Peel carrots & ginger |
3 | Cut the carrots and ginger into thumb sized pieces |
4 | Measure out the orange juice into the blender cup |
Step | Task | Time | Goal |
|---|---|---|---|
1 | Place the carrots and ginger into the blender cup with the orange juice | 1 minute | Place all content is in the blender cup |
2 | Attach the blender | 1 minute | The cup is correctly attached |
3 | Switch on and blend until a juice has formed | 1 minute | Blend until your preference is reached |
4 | Sieve out any of the pulp to preference of how you like your juice | 1 minute | Use the sieve if your juice preference is smooth |
5 | Place into a glass with ice | 1 minute |
Equipment | Quantity | Ingredients | Quantity |
|---|---|---|---|
Measuring cup | 1 | Unsweetened almond milk | 253 ml |
Measuring spoon | 1 | Almond butter | 20 g |
Blender | 1 | Cherries, canned, pitted | 179 g |
Step | Task |
|---|---|
1 | Clean and sanitise all equipment |
2 | Measure out the almond milk, almond butter, and cherries |
3 | Add all ingredients into a blender |
Step | Task | Time | Goal |
|---|---|---|---|
1 | Add almond milk, almond butter, and cherries to the blender | 1 minute | Ensure all ingredients are combined |
2 | Blend the mixture until smooth | 2 minute | Achieve a creamy and smooth texture |
3 | Pour into a glass and serve | Ready to enjoy |
Equipment | Quantity | Ingredients | Quantity |
|---|---|---|---|
- Measuring cup | 1 | Unsweetened Almond Milk | 162g g (1 cup) |
- Kitchen Knife | 1 | Bananas, flesh only | 100 g (1 medium banana) |
- Measuring cup | 1 | Cocoa Powder | 5 g (1 tablespoon) |
- Measuring Spoon | 1 | Gluten-Free Oats | 80 g (1 cup) |
Measuring Spoon | 1 | Organic Honey | 5 g (1 teaspoon) |
Step | Task |
|---|---|
1 | Clean and sanitise all equipment. |
2 | Peel the banana and chop it into small pieces. |
3 | Measure all other ingredients accurately. |
Step | Task | Time | Goal |
|---|---|---|---|
1 | Add almond milk, banana, oats, cocoa powder, and honey into a blender. | 2 minutes | All ingredients are combined. |
2 | Blend until smooth and creamy. | 1 minute | Ensure there are no lumps. |
3 | Serve immediately or chill before drinking. | Shake is ready to enjoy. |
Equipment | Quantity | Ingredients | Quantity |
|---|---|---|---|
- Measuring Cup | 1 | Apples, eating, raw, flesh and skin | 109 g (1 cup, chopped) |
-Measuring Spoon | 1 | Bananas, flesh only | 100 g (1 medium banana) |
-Blender | 1 | Flaxseed (milled or whole) | 9 g (1 tablespoon) |
-Measuring Cup | 1 | Spinach, baby, raw | 20 g (1 cup) |
-Measuring Cup | Coconut Water Pure | 330 g (1 small bottle) |
Step | Task
|
|---|---|
1
| Clean and sanitise all equipment. |
2 | Measure all ingredients accurately. |
3 | Peel and chop the banana into small pieces. |
4 | Wash and prepare the apples and spinach. |
Step | Task | Time | Goal |
|---|---|---|---|
1 | Add apples, bananas, spinach, flaxseed, and coconut water to the blender. | 2 minutes | All ingredients are combined. |
2 | Blend on high speed until smooth. | 1 minute | Mixture is smooth and consistent. |
3 | Pour into a glass and serve immediately. | 1 minute | Drink is ready to enjoy. |
Equipment | Quantity | Ingredients | Quantity |
|---|---|---|---|
Knife | 1 | Multigrain & Seeds Rice Cakes | 13.2 g (3 rice cakes) |
Measuring spoon | 1 | Low-fat peanut butter | 30 g (1 thick spread) |
Step | Task |
|---|---|
1 | Clean and sanitise all equipment. |
2 | Measure out the rice cakes and peanut butter. |
Step | Task | Time | Goal |
|---|---|---|---|
1 | Spread the low-fat peanut butter evenly over the rice cakes. | 2 minutes | Ensure a thick and even spread. |
2 | Serve as soon as done. | - | Ready to enjoy. |
Equipment | Quantity | Ingredients | Quantity |
|---|---|---|---|
Mixing bowl | 1 | Pecans, kernel only | 45 g (3 average portions) |
Measuring spoon | 4 | Dried apricots | 45 g (5â…” pieces, no stone) |
Spatula | 1 | Dried Goldenberries | 45 g (½ pack) |
Measuring cup | 3 | Pumpkin seeds | 45 g (11 teaspoons) |
Sesame seeds | 30 g (7½ teaspoons) | ||
Ground Almonds | 30 g (0.2 pack) | ||
Gluten-free oats | 190 g (19 tablespoons) | ||
Ground cinnamon | 0.5 g (0.22 teaspoon) | ||
Unsalted butter | 95 g (6½ tablespoons) | ||
Organic Honey | 85 g (¼ pack) | ||
Demerara sugar | 95 g (19 teaspoons) |
Step | Task |
|---|---|
1 | Clean and sanitise all equipment. |
2 | Measure all ingredients accurately. |
3 | Chop pecans, dried apricots, and goldenberries if necessary. |
Step | Task | Time | Goal |
|---|---|---|---|
1 | Combine oats, butter, honey, sugar, cinnamon, nuts, seeds, and dried fruits in a mixing bowl. | 5 minutes | Ensure all ingredients are evenly combined. |
2 | Press the mixture firmly into a lined baking tray. | 2 minutes | Mixture is compact and evenly spread. |
3 | Chill in the refrigerator for at least 1 hour before cutting into bars. | 1 minutes | Bars are set and firm. |
Equipment | Quantity | Ingredients | Quantity |
|---|---|---|---|
Measuring cup | 1 | Gluten-free oats | 50 g (5 tbsp) |
Measuring cup | 1 | Almond Unsweetened Drink | 120 ml |
Measuring spoon | 1 | Soya milk yogurt, plain, fortified | 80 g (2 tbsp) |
Step | Task |
|---|---|
1 | Clean and sanitise all equipment. |
2 | Measure out the oats, almond drink, and yogurt. |
Step | Task | Time | Goal |
|---|---|---|---|
1 | Combine oats, almond drink, and yogurt in a bowl. | 2 minutes | Ensure ingredients are evenly mixed. |
2 | Cover the bowl and refrigerate overnight. | 8 minutes | Allow oats to absorb the liquid. |
3 | Stir before serving and garnish as desired. | 1 minutes | Ready to serve. |
Equipment | Quantity | Ingredients | Quantity |
|---|---|---|---|
Kitchen Knife | 1 | Gnocchi, cooked | 120 g (1¾ portions) |
Baking tray | 1 | Chicken Supreme | 150 g |
Saucepan | 1 | Ricotta cheese | 50 g (5 teaspoons) |
Measuring spoon | 1 | Walnuts, kernel only | 20 g (1â…“ portion) |
Blender (optional) | 1 | Sainsbury’s Lighter Green Pesto | 100 g (0.53 pack) |
Chopping board | 1 | Butternut squash | 100 g (0.71 cup cubes) |
Steamer or Saucepan | 1 | Tender-stem Organic Broccoli | 80 g (â…“ pack) |
Step | Task |
|---|---|
1 | Clean and sanitise all equipment. |
2 | Peel the squash and remove seeds. |
3 | Chop butternut squash into small cubes. |
4 | Prepare broccoli by cutting into even portions. |
5 | Cook gnocchi according to package instructions. |
6 | Toast walnuts lightly in a dry pan. |
Step | Task | Time | Goal |
|---|---|---|---|
1 | Roast butternut squash in a preheated oven at 200°C until soft. | 20 minutes | Prepare squash for purée. |
2 | Blend roasted squash into a smooth purée. | 3 minutes | Achieve a creamy texture for the purée. |
3 | Steam broccoli for until tender. | 2 minutes | Broccoli should be vibrant and soft. |
4 | Heat gnocchi in a pan with a small amount of oil until lightly browned. | 5 minutes | Gnocchi should be golden and crispy. |
5 | Assemble plate with squash purée, roasted gnocchi, chicken, and broccoli. Add walnuts and pesto to garnish. | 5 minutes | Dish is assembled and ready to serve. |
Equipment | Quantity | Ingredients | Quantity |
|---|---|---|---|
Kitchen Knife | 1 | Chicken breast (fillet) | 160 g (1 large) |
Baking tray | 1 | Sweet potatoes (raw, flesh) | 238 g (1 medium) |
Mixing bowl | 1 | Bread Crumbs | 100 g (½ pack) |
Measuring spoon | 1 | Buttermilk | 100 g (6â…” tbsp) |
Chopping board | 1 | Red onions (raw) | 118 g (1 small onion) |
Blender (optional) | 1 | Pistachio Nuts | 10 g |
Mixing spoon | 1 | Tomatoes (raw, standard) | 280 g (1 large/beef) |
Measuring cup | 1 | Cucumber (raw, skin on) | 80 g (3½ portions) |
Baking sheet | 1 | Parsley (fresh) | 5 g (5 sprigs) |
Organic Rapeseed Oil | 15 ml | ||
Organic Honey | 5 g |
Step | Task |
|---|---|
1 | Clean and sanitise all equipment. |
2 | Preheat oven to 200°C (fan) or equivalent. |
3 | Peel sweet potatoes. |
4 | Prepare sweet potatoes by slicing into wedges. |
5 | Crush pistachio nuts (optional: use a blender). |
6 | Slice tomatoes, onions, and cucumber for the salad. |
7 | Spray oil on the chicken. |
Step | Task | Time | Goal |
|---|---|---|---|
1 | Coat chicken in buttermilk and then in breadcrumbs mixed with pistachios. | 5 minutes | Fully coat the chicken. |
2 | Place breaded chicken on a baking tray lined with baking paper. | 2 minutes | Prepare the chicken for baking. |
3 | Bake chicken and sweet potato wedges in the oven at 200°C for 25 minutes, turning halfway through. | 25 minutes | Cook the chicken until golden and the wedges tender. |
4 | Mix salad ingredients (tomatoes, cucumber, onions) and garnish with parsley. | 3 minutes | Making sure the salad is fresh and well-combined. |
5 | Drizzle honey and rapeseed oil over salad and sweet potato wedges before serving. | 1 minutes | Add flavor and finishing touch. |
Equipment | Quantity | Ingredients | Quantity |
|---|---|---|---|
- Grill or Pan | 1 | Turkey breast, fillet, grilled, meat only | 180 g (2 large slices) |
-Kitchen Knife | 2 | Red peppers, raw | 80 g (½ medium pepper) |
-Measuring cup | 2 | Green peppers, raw | 80 g (½ medium pepper) |
-Measuring spoon | 3 | Yellow peppers, raw | 80 g (½ medium pepper) |
-Chopping Board | 2 | Cherry tomatoes, raw | 140 g (1 cup) |
- | Organic Italian Extra Virgin Cold Pressed Rapeseed Oil | 15 ml (1 tablespoon) | |
- | Dried oregano, ground | 15 g (8 teaspoons) | |
Turmeric, ground | 5 g (¾ tablespoon) | ||
Garlic, raw | 3 g (1 clove) | ||
Mint, fresh | 5 g (5 sprigs) |
Step | Task
|
|---|---|
1
| Clean and sanitise all equipment. |
2 | Measure all ingredients accurately. |
3 | Slice the peppers and cherry tomatoes into bite-sized pieces. |
4 | Mince the garlic and finely chop the mint leaves. |
Step | Task | Time | Goal |
|---|---|---|---|
1 | Preheat the grill or pan to medium-high heat. | 3 minutes | Grill is hot and ready for cooking |
2 | Brush the turkey slices with rapeseed oil and season with dried oregano, turmeric, salt, and pepper. Grill for 5-6 minutes per side, or until the internal temperature reaches 75°C (165°F). | 10 -12 minutes | Turkey is juicy and fully cooked. |
3 | In a large pan, heat the remaining rapeseed oil over medium heat. Sauté the sliced peppers and garlic for 3-4 minutes until tender but still slightly crisp. | 4 minute | Peppers are lightly cooked and aromatic. |
4 | Add cherry tomatoes to the pan and cook for an additional 2 minutes. Toss with chopped mint leaves before removing from heat. | 2 minutes | Vegetables are evenly mixed and ready. |
5 | Plate the grilled turkey alongside the sautéed vegetables. Serve with warm Israeli couscous or pita bread for a complete meal. | 3 minutes | Dish is ready to enjoy. |
Equipment | Quantity | Ingredients | Quantity |
|---|---|---|---|
- Kitchen knife | 1 | Beef, fore-rib/rib-roast, raw, lean
| 239 g (1 small rib) |
- Measuring cup | 1 | Horseradish sauce | 8 g (1 teaspoon) |
-Measuring Spoon | 1 | Potatoes, old, boiled in unsalted water, flesh only | 135 g (1 average potato) |
-Chopping Board | 1 | Star Anise | 10 g |
-Measuring Spoon | 1 | Carrots, raw | 134 g (2 medium carrots) |
-Measuring Spoon | 1 | Purple sprouting broccoli, raw | 95 g (1 whole, chopped) |
-Chopping Board | 1 | beef stock cube | 5.9 g (1 cube) |
Step | Task
|
|---|---|
1
| Clean and sanitise all equipment. |
2 | Chop purple sprouting broccoli into small pieces. |
3 | Slice carrots and potatoes into evenly sized pieces. |
4 | Measure all ingredients accurately. |
Step | Task | Time | Goal |
|---|---|---|---|
1 | Preheat the oven to 160°C (320°F). | 5 minutes | Oven ready for slow cooking. |
2 | Season the beef ribs with salt and pepper. Heat a pan over medium-high heat, sear the beef until golden brown. | 6 minutes | Beef is seared for flavour. |
3 | Add beef stock, star anise, and a splash of water to a roasting dish. Place the seared beef in the dish, cover with foil, and cook in the oven for 2-3 hours until tender. | 2-3 hours | Beef is tender and flavourful. |
4 | Boil potatoes and carrots in salted water until tender. Drain and set aside. | 12 minutes | Vegetables are cooked through. |
5 | Steam the purple sprouting broccoli until vibrant and tender. | 2 minutes | Broccoli is lightly cooked and bright. |
6 | Plate the beef ribs with boiled potatoes, carrots, and broccoli. Drizzle with horseradish sauce and serve. | 3 minutes | You can just plate up your food, ready to enjoy. |
Equipment | Quantity | Ingredients | Quantity |
|---|---|---|---|
- Kitchen knife | 1 | Bresaola | 150 g |
- Measuring cup | 1 | Organic Extra Virgin Rapeseed Oil | 30 ml |
-Measuring Spoon | 1 | Carrots, young, raw | 180 g (2 medium carrots) |
-Chopping Board | 1 | Plant Double Alternative to Dairy Cream | 150 ml |
-Measuring Spoon | 1 | Basil, fresh | 2.5 g (5 leaves) |
-Measuring Spoon | 1 | Cheese, Pecorino Style | 10 g (1 portion) |
-Grater | 1 | Peas, frozen, raw | 80 g (3 tablespoons) |
Wholemeal pasta | 200 g (1 portion) |
Step | Task
|
|---|---|
1
| Clean and sanitise all equipment. |
2 | Peel and chop carrots into thin slices. |
3 | Grate Pecorino cheese. |
4 | Measure all other ingredients accurately. |
5 | Shop bought garlic bread slices. |
Step | Task | Time | Goal |
|---|---|---|---|
1 | Heat the rapeseed oil in a pan over medium heat (180°C/356°F). | 2 minutes | Oil is hot and ready for sautéing. |
2 | Add the pasta, carrots and peas to the pan, cooking until tender. | 5-6 minutes | Make sure that everything is cooked correctly, no ingredients retain a slight crunch. |
3 | Stir in cream and allow to simmer gently. | 3 minutes | Cream is heated and slightly thickened. |
4 | Add Bresaola and basil leaves to the pan. Mix well. | 2 minutes | Bresaola is warmed and flavours are combined. |
5 | Serve hot, garnished with grated Pecorino cheese. | 2 minutes | Dish is plated and ready to enjoy. |
Equipment | Quantity | Ingredients | Quantity |
|---|---|---|---|
- Kitchen knife | 1 | Dry aged lamb rump, lean, roasted | 150 g (1 large portion) |
- Measuring spoon | 1 | Sweet potato, raw, flesh only | 82 g (1 portion) |
-Measuring Spoon | 1 | Red peppers, raw | 40 g (2 portions) |
-Chopping Board | 1 | Yellow peppers, raw | 40 g (2 portions) |
-Measuring Spoon | 1 | Rainbow chard | 100 g |
-Peeler | 1 | Rosemary, fresh | 20 g (12 tablespoons) |
-Chopping board | 1 | Garlic, raw | 3 mg (1 clove) |
-Mixing bowl | 1 | Organic Extra Virgin Rapeseed Oil | 15 g (1 tablespoon) |
Step | Task
|
|---|---|
1
| Clean and sanitise all equipment. |
2 | Peel and dice the sweet potatoes. |
3 | Slice red and yellow peppers into strips. |
4 | Chop rainbow chard and mince the garlic. |
5 | Measure out rosemary and rapeseed oil. |
Step | Task | Time | Goal |
|---|---|---|---|
1 | Preheat the oven to 180°C (356°F). | 5 minutes | Oven ready for roasting. |
2 | Season the lamb rump with salt, pepper, and rosemary. Roast for 25-30 minutes or until it reaches an internal temperature of 63°C (145°F) for medium doneness. | 30 minutes | Lamb is tender and flavourful. |
3 | Boil diced sweet potatoes in salted water until soft. Mash with garlic and a teaspoon of rapeseed oil for creaminess. | 10 minutes | Sweet potato mash is smooth and flavourful. |
4 | Sauté red and yellow peppers with rainbow chard in the remaining rapeseed oil until tender. | 8 minutes | Vegetables are lightly cooked and vibrant. |
5 | Plate the lamb with sweet potato mash and sauteed vegetables. Serve immediately. | 3 minutes | Dish is plated and ready to enjoy. |
Equipment | Quantity | Ingredients | Quantity |
|---|---|---|---|
-Regular Pot | 1 | Beef fillet, lean, raw | 180 g (1 â…” portions) |
-Grill or Frying Pan | 1 | White rice, boiled | 80 g (1 small portion) |
-Kitchen Knife | 1 | Edamame beans, boiled without salt | 30 g (½ cup) |
-Measuring Spoon | 2 | Eggs, large | 61 g (1 egg) |
-Steamer | 1 | Pak choi, steamed | 60 g (1 portion) |
Nasi Goreng sauce | 100 g (per serving) |
Step | Task
|
|---|---|
1
| Clean and sanitise all equipment. |
2 | Measure all ingredients accurately. |
3 | Wash and prepare the pak choi and edamame beans. |
Step | Task | Time | Goal |
|---|---|---|---|
1 | Heat a grill or frying pan to high heat. Cook the beef fillet for 2-3 minutes per side for medium-rare, or longer for desired doneness. Rest the beef for 5 minutes before slicing. | 6-8 minutes | Beef is seared and rested. |
2 | While the beef is cooking, boil the white rice in salted water until tender. Drain and set aside. | 10-12 minutes | Rice is cooked and fluffy. |
3 | Steam the pak choi for 3-4 minutes until tender. | 4 minutes | Pak choi is bright green and tender. |
4 | In a pan, heat a small amount of oil. Scramble the egg until just set, then mix with the cooked rice, edamame beans, and Nasi Goreng sauce. Stir until combined. | 5-7 minutes | Fried rice is aromatic and mixed. |
5 | Plate the Nasi Goreng-style fried rice, top with slices of beef fillet, and serve alongside the steamed pak choi. | 2 minutes | Dish is plated and ready to enjoy. |
Equipment | Quantity | Ingredients | Quantity |
|---|---|---|---|
Mixing bowl | 1 | Veal, escalope, raw | 180 g (2 medium portions) |
Chopping Board | 1 | Veal, escalope, raw | 100 g (1â…” small portions) |
Kitchen Knife | 1 | Breadcrumbs | 80 g (0.4 pack) |
Saucepan | 2 | Dijon mustard | 8 g (1 teaspoon) |
Frying pan | 1 | Dried tarragon | 2 g (1 tablespoon) |
Measuring spoon | 2 | Eggs, whole, raw | 61 g (1 large egg) |
Onion granules | 3 g (2¼ teaspoons) | ||
Puttanesca Pasta Sauce | 110 g (â…“ pack) | ||
Plant-Based Double Cream | 60 ml (¼ pack) |
Step | Task
|
|---|---|
1
| Clean and sanitise all equipment. |
2 | Measure all ingredients accurately. |
3 | Prepare veal rissoles by combining breadcrumbs, mustard, tarragon, onion granules, and egg. Mix thoroughly. |
Step | Task | Time | Goal |
|---|---|---|---|
1 | In a mixing bowl, combine the ground veal, panko breadcrumbs, Dijon mustard, dried tarragon, onion granules, and egg. Mix with your hands until the mixture is evenly combined and forms a cohesive texture. Shape into 6-8 small, round patties (rissoles). | 5 minutes | Rissoles are evenly sized and ready to cook. |
2 | Heat a frying pan over medium heat and add a small amount of olive oil. Place the rissoles in the pan, leaving enough space between each piece. Cook for 3-4 minutes on one side until golden brown, then flip and cook for another 3-4 minutes, or until the internal temperature reaches 75°C (165°F). Remove from the pan and set aside on a plate. | 8 minutes | Rissoles are crispy, golden, and fully cooked. |
3 | While the rissoles are cooking, bring a pot of salted water to a boil. Add the wholewheat pasta and cook according to the package instructions (usually 8-10 minutes). Stir occasionally to prevent sticking. Drain and set aside. | 10 minutes | Pasta is al dente and ready to serve. |
4 | In a separate saucepan, heat the Puttanesca sauce over low heat. Once warmed, add the drained pasta and gently toss to coat the pasta evenly with the sauce. Allow it to heat for 1-2 minutes to ensure the flavours meld together. | 3 minutes | Pasta is fully coated with the flavourful sauce. |
5 | Plate the pasta as a base, arranging the veal rissoles neatly on top. Drizzle with cream and garnish with fresh herbs or grated Parmesan if desired. | 3 minutes | Dish is beautifully plated and ready to enjoy. |
Equipment | Quantity | Ingredients | Quantity |
|---|---|---|---|
- Measuring Cup | 1 | 0% Fat Greek Yogurt | 400 g (2 cups) |
-Measuring Spoon | 1 | Blueberries, raw | 200 g (1 cup) |
-Blender | 1 | Honey (or preferred sweetener) | 2 tablespoons |
-Measuring Spoon | 1 | Vanilla extract (optional) | 1 teaspoon |
Step | Task
|
|---|---|
1
| Clean and sanitise all equipment. |
2 | Measure all ingredients accurately. |
3 | Wash the blueberries thoroughly. |
Step | Task | Time | Goal |
|---|---|---|---|
1 | Add the Greek yogurt, blueberries, honey, and optional vanilla extract to the blender. | 2 minutes | All ingredients are combined. |
2 | Blend on high speed until smooth and creamy. | 1 minute | Yogurt mixture is fully blended and even. |
3 | Serve immediately or chill in the refrigerator for 15 minutes before serving. | 1 minute | Yogurt is ready to enjoy. |
Equipment
| Quantity
| Ingredients | Quantity |
|---|---|---|---|
Mixing bowl | 1 | Bananas, ripe, mashed | 80 g (1 small banana) |
Whisk | 1 | Peanut butter, smooth | 18 g (1 tablespoon) |
Measuring spoon | 2 | Buckwheat flour | 40 g (â…“ cup) |
Measuring Cup | 2 | Baking powder, gluten-free | 2 g (½ teaspoon) |
Masher (use a fork if you do not have this) | 1
| Eggs, whole, raw
| 47 g (1 small egg) |
Organic Honey | 5 g (1 teaspoon) | ||
Unsweetened almond milk | 15 ml (1 tablespoon)
|
Step | Task
|
|---|---|
1
| Clean and sanitise all equipment. |
2 | Measure all ingredients accurately. |
3 | Preheat the oven to 180°C (356°F) and line a muffin tray with paper cases. |
4 | Mash the banana thoroughly with a fork or potato masher. |
Step | Task | Time | Goal |
|---|---|---|---|
1 | In a large mixing bowl, whisk the egg until light and frothy. Add the mashed banana, almond milk, and honey. Whisk together until well combined. | 2 minutes | Wet ingredients are fully incorporated. |
2 | Sift the buckwheat flour and baking powder into the wet mixture. Stir gently with a spatula to combine. | 2-3 minutes | Batter is smooth and lump-free. |
3 | Fold in the peanut butter, mixing gently to create a slightly marbled effect. Avoid over-mixing. | 1-2 minutes | Peanut butter is evenly distributed. |
4 | Spoon the batter evenly into the prepared muffin cases, filling each about two-thirds full. | 2 minutes | Muffins are portioned and ready to bake. |
5 | Bake in the preheated oven for 15-18 minutes or until a toothpick inserted into the centre comes out clean. Remove from the oven and let cool in the tray for 5 minutes before transferring to a wire rack. | 20 minutes | Muffins are golden brown and cooked through. |
Equipment | Quantity | Ingredients | Quantity |
|---|---|---|---|
- Food Processor | 1 | Pitted Medjool Dates | 360 g |
- Measuring Spoon | 1 | Hazelnuts | 300 g |
-Grater | 1 | Cocoa Powder | 125 g |
-Chopping Board | 1 | Sea Salt | 2.5 g |
-Kitchen Knife | 1 | Orange Juice, freshly squeezed | 165 ml |
-Measuring Cup | 1 | Orange Zest | 50 g |
Step | Task
|
|---|---|
1
| Clean and sanitise all equipment. |
2 | Measure out all ingredients accurately. |
3 | Soften the Medjool dates in boiling water if necessary. |
Step | Task | Time | Goal |
|---|---|---|---|
1 | Blend the Medjool dates in a food processor to a smooth puree. | 3 minutes | Dates are processed into a smooth consistency. |
2 | Add hazelnuts, orange juice, orange zest, cocoa powder, and sea salt to the food processor. Blend until well combined. | 3-5 minutes | Mixture is evenly blended with all ingredients combined. |
3 | If the mixture is too dry, add a little more orange juice. | 1 minute | Texture is adjusted to the right consistency. |
4 | Press the brownie mixture into a tin, spreading it evenly. | 2 minutes | Mixture is flattened and prepared for cooling. |
5 | Chill in the refrigerator for at least one hour before slicing and serving. | 1 hour | Brownie is set and ready to enjoy. |
Equipment | Quantity | Ingredients | Quantity |
|---|---|---|---|
Mixing bowl | 1 | Curtis Pitted Dates | 225 g (0.11 x pack) |
Measuring spoon | 1 | Coconut Oil (solid) | 81 g (3 tbsp) |
Measuring spoon | 1 | Cocoa Powder | 15 g (6 tsp) |
Chopping board | 1 | Almonds, chopped (with skin) | 225 g (2 ½ cups) |
Measuring spoon | 1 | Meridian Smooth Almond Butter | 60 g (0.35 x pack) |
Step | Task |
|---|---|
1 | Clean and sanitise all equipment. |
2 | Measure out all ingredients accurately. |
3 | Chop almonds into small pieces. |
Step | Task | Time | Goal |
|---|---|---|---|
1 | Combine pitted dates, chopped almonds, coconut oil, almond butter, and cocoa powder in a mixing bowl. | 5 minutes | Ingredients are fully combined. |
2 | Mix thoroughly until the texture allows for shaping into balls. | 2 minutes | Mixture should be cohesive. |
3 | Shape mixture into small balls of desired size. | 3 minutes | Form uniform power balls. |
4 | Chill in the refrigerator for at least 1 hour before serving. | 1 minutes | Power balls are set and ready to eat. |
Equipment | Quantity | Ingredients | Quantity |
|---|---|---|---|
Blender | 1 | 0% Fat Greek Yogurt | 125 g (1 average pot) |
Measuring cup | 1 | Strawberries, raw | 80 g (6 medium) |
Measuring cup | 1 | Blueberries | 40 g (1 â…” average portion) |
Measuring spoon | 1 | Rowse Organic Honey | 5 g |
Kitchen knife | 1 | ||
Chopping board | 1 |
Step | Task |
|---|---|
1 | Clean and sanitise all equipment |
2 | Measure out the yogurt, strawberries, blueberries, and honey |
3 | Add all ingredients into a blender |
Step | Task | Time | Goal |
|---|---|---|---|
1 | Add Greek yogurt, strawberries, blueberries, and honey into the blender | 1 minutes | Ensure all ingredients are combined |
2 | Blend the mixture until smooth | 2 minutes | Achieve a creamy and smooth texture |
3 | Pour into a glass and serve | - | Ready to enjoy |
Equipment | Quantity | Ingredients | Quantity |
|---|---|---|---|
- Measuring cup | 1 | Beetroot, cooked in unsalted water | 40 g (1 portion) |
- Measuring cup | 1 | Blueberries | 24 g (1 portion) |
- Measuring cup | 1 | Raspberries, raw | 53 g (1 portion) |
- Citrus juicer | 1 | Oranges. fresh only | 162 g (1 small/medium portion) |
Step | Task |
|---|---|
1 | Clean and sanitise all equipment. |
2 | Measure all ingredients accurately. |
3 | Peel the orange and remove any seeds. |
4 | Juice the oranges and set aside. |
Step | Task | Time | Goal |
|---|---|---|---|
1 | Blend the beetroot, blueberries, raspberries, and orange juice in a blender. | 3 minutes | Ensure ingredients are fully blended and smooth. |
2 | Serve immediately or chill before serving. | Juice is ready to enjoy. |
Equipment | Quantity | Ingredients | Quantity |
|---|---|---|---|
- Measuring cup | 1 | Watermelon, diced | 308 g (2 cup) |
- Measuring cup | 1 | Fresh mint leaves | 10 g (10 springs) |
- Measuring Spoon | 1 | Tap water | 200 g (1 average glass) |
Step | Task |
|---|---|
1 | Clean and sanitise all equipment. |
2 | Measure all ingredients accurately. |
3 | Dice the watermelon and prepare mint leaves. |
Step | Task | Time | Goal |
|---|---|---|---|
1 | Add watermelon, mint leaves, and water into a blender. | 2 minutes | All ingredients are combined into the blender. |
2 | Blend until smooth and creamy. | 1 minute | Ensure there are no lumps. |
3 | Serve immediately or chill before drinking. | Juice is ready to enjoy. |
Equipment | Quantity | Ingredients | Quantity |
|---|---|---|---|
Measuring cup | 1 | Pineapple, flesh only, raw | 165g |
Measuring cup | 1 | Coconut milk | 250g |
Kitchen knife | 1 | Spirulina | 5g |
Weighing scales | 1 |
Step | Task |
|---|---|
1 | Clean and sanitise all equipment |
2 | Measure out the pineapple and coconut milk |
3 | Add ingredients to the blender |
Step | Task | Time | Goal |
|---|---|---|---|
1 | Place the pineapple and coconut milk in the blender | 1 minute | Ensure all ingredients are combined |
2 | Blend the mixture until smooth | 5 minute | Achieve a creamy texture |
3 | Pour into a glass and serve | - | Ready to enjoy |
Equipment | Quantity | Ingredients | Quantity |
|---|---|---|---|
Knife | 1 | Carb Lite Wraps | 50 g (1 wrap) |
Mixing bowl | 1 | Steam Cooked Chicken Breast Fillets | 100 g (½ pack) |
Measuring spoon | 1 | Ranch Dressing | 5 g (1 tsp) |
Chopping board | 1 | Organic Ripe Avocado | 40 g (¼ avocado) |
Grater | 1 | Carrots, boiled | 30 g (1 heaped tbsp) |
Mixing spoon | 1 | Lettuce, raw | 25 g (1 small portion) |
Step | Task |
|---|---|
1 | Clean and sanitise all equipment. |
2 | Slice avocado and chicken breast into thin pieces. |
3 | Grate carrots and wash lettuce leaves. |
4 | Measure out the wrap and ranch dressing. |
Step | Task | Time | Goal |
|---|---|---|---|
1 | Lay the wrap flat and spread the ranch dressing evenly. | 1 minutes | Ensure dressing is evenly distributed. |
2 | Seal the wrap in a dry pan for 30 seconds on each side. | 1 minutes | Achieve a golden brown colour on the wrap |
3 | Layer lettuce, grated carrots, avocado slices, and chicken pieces in the centre of the wrap. | 2 minutes | Ingredients are evenly layered. |
4 | Fold the edges of the wrap inward, then roll tightly to secure the filling. | 1 minutes | Wrap is compact and ready to serve. |
Equipment | Quantity | Ingredients | Quantity |
|---|---|---|---|
- Baking Dish | 1 | Russet Potatoes | 100 g (â…” medium potato) |
-Mixing bowl | 1 | Eggs, chicken, whole, raw | 122 g (2 large eggs) |
-Kitchen Knife | 2 | Red peppers, raw | 160 g (1 medium pepper) |
-Measuring Cup | 2 | Spinach, baby, raw | 20 g (1 cup) |
-Measuring Spoon | 1 | Organic Extra Virgin Rapeseed Oil | 15 ml (1 tablespoon) |
Semi-skimmed milk | 30 g (2 tablespoons) | ||
Onions, raw | 30 g (2 slices) |
Step | Task
|
|---|---|
1
| Clean and sanitise all equipment. |
2 | Measure all ingredients accurately. |
3 | Wash the potatoes, peppers, spinach, and onions thoroughly. |
Step | Task | Time | Goal |
|---|---|---|---|
1 | Preheat the oven to 200°C (392°F). Grease a baking dish with rapeseed oil. | 5 minutes | Oven and dish are ready for use. |
2 | Thinly slice the potatoes and layer them evenly in the baking dish. Bake for 10 minutes to soften. | 10 minutes | Potatoes are partially cooked. |
3 | In a mixing bowl, whisk together the eggs, milk, salt, and pepper. | 2 minutes | Egg mixture is smooth and combined. |
4 | Add the chopped red peppers, onions, and spinach to the egg mixture. Stir to combine. | 2 minutes | Vegetables are incorporated evenly. |
5 | Pour the mixture over the potato layer. Bake for 20-25 minutes, or until the eggs are set and the top is golden. | 25 minutes | Tortilla is cooked through and set. |
6 | Let cool slightly before slicing and serving with guacamole on the side. | 5 minutes | Dish is ready to enjoy. |
Equipment | Quantity | Ingredients | Quantity |
|---|---|---|---|
- Measuring cup | 1 | Eggs, chicken, whole, raw | 122 g (2 large eggs) |
-Measuring Spoon | 1 | Spinach, baby, raw | 120 g (6 cups) |
-Kitchen Kinfe | 1 | White Wine Vinegar | 8 ml (0.53 x 15 ml) |
-Measuring cup | 1 | Bread, sourdough, rye | 150 g (2 average slices) |
Step | Task
|
|---|---|
1
| Clean and sanitise all equipment. |
2 | Trim any excess stems from the spinach. |
3 | Measure all ingredients accurately. |
Step | Task | Time | Goal |
|---|---|---|---|
1 | Fill a saucepan with water and bring it to a gentle simmer. Add the white wine vinegar to the water. | 3 minutes | Water is heated and ready for ingredients |
2 | Crack each egg into a small bowl. Swirl the water gently and slide the eggs into the centre. Poach for 3-4 minutes or until whites are set but yolks are runny. | 4 minutes | Chicken begins to cook, and broth stays clear. |
3 | Toast the rye sourdough bread until golden brown. | 2 minutes | Ingredients are evenly distributed. |
4 | Sauté spinach in a pan for 1-2 minutes until just wilted. | 2 minutes | Flavours meld, and chicken becomes tender. |
5 | Plate the toasted rye bread, top with sautéed spinach, and place the poached eggs on top. Serve immediately. | 1 minutes | Chicken meat is ready to serve in the soup. |
Equipment | Quantity | Ingredients | Quantity |
|---|---|---|---|
Kitchen Knife | 1 | Haddock, flesh only, grilled | 160 g (1â…“ medium) |
Saucepan | 1 | Basmati rice, boiled | 80 g (1 small portion) |
Baking tray | 1 | Carrots, raw | 100 g |
Chopping board | 1 | Beetroot, cooked | 100 g (2â…” portions) |
Measuring spoon | 1 | Mr. Organic Rapeseed Oil | 10 ml |
Citrus juicer | 1 | Lemons, whole | 130 g (1 lemon) |
Mixing spoon | 1 | Organic Honey | 20 g |
Step | Task |
|---|---|
1 | Clean and sanitise all equipment. |
2 | Preheat the oven to 180°C (fan) or equivalent. |
3 | Prepare haddock by seasoning and setting aside. |
4 | Boil basmati rice according to package instructions. |
5 | Drain and slice the beetroot into wedges. |
Step | Task | Time | Goal |
|---|---|---|---|
1 | Place haddock on a baking tray and drizzle with lemon juice. | 2 minutes | Haddock is seasoned and ready for roasting. |
2 | Roast haddock in the oven for 15 minutes. | 15 minutes | Cook until the haddock is tender and flaky. |
3 | Heat carrots with maple glaze in a saucepan. | 5 minutes | Ensure carrots are warm and glazed evenly. |
4 | Plate rice, carrots, beetroot, and haddock. | 2 minutes | Arrange components for serving. |
5 | Drizzle honey and rapeseed oil over the dish for flavour. | 1 minutes | Add finishing touches. |
Equipment | Quantity | Ingredients | Quantity |
|---|---|---|---|
-Kitchen Knife | 1 | Potatoes, old, baked, flesh and skin | 275 g (1 large potato) |
-Kitchen Spoon | 1 | Avocados, flesh only | 140 g (1 average avocado) |
-Can Opener | 1 | White Tuna in Olive Oil | 158 g (1 tin) |
Step | Task
|
|---|---|
1
| Clean and sanitise all equipment. |
2 | Measure all ingredients accurately. |
3 | Wash the potato thoroughly before baking. |
Step | Task | Time | Goal |
|---|---|---|---|
1 | Preheat the oven to 200°C (392°F). | 5 minutes | Oven is ready for baking. |
2 | Place the potato on a baking tray. Bake for 60-70 minutes, or until the potato is soft inside and the skin is crisp. | 50-60 minutes | Potato is fully cooked. |
3 | Once the potato is done, slice it open lengthwise. Scoop out some flesh to create a cavity. | 2 minute | Potato is prepared for filling. |
4 | Mash the avocado flesh with a fork. Optionally, season with salt and pepper. | 2 minutes | Avocado is mashed and seasoned. |
5 | Drain the White Tuna from its olive oil. Flake the tuna with a fork. | 1 minutes | Tuna is prepared for assembly. |
6 | Fill the potato cavity with mashed avocado. Top with flaked tuna. Serve immediately. | 1 minutes | Dish is ready to enjoy. |
Equipment | Quantity | Ingredients | Quantity |
|---|---|---|---|
- Knife | 1 | Sea trout, raw | 140 g (1â…” portions) |
- Saucepan | 1 | Wholemeal pasta, dried | 120 g (1¼ cups) |
- Baking tray | 1 | Bread, sourdough, brown | 60 g (0.8 servings) |
- Mixing bowl | 1 | Tomatoes, standard | 130 g (1 average size) |
- Chopping board | 1 | Red onions, raw | 70 g (13 portions) |
- Measuring spoon | 1 | Mr. Organic Rapeseed Oil | 20 ml |
- Salad bowl | 1 | Basil, fresh | 10 g (20 leaves) |
Step | Task |
|---|---|
1 | Clean and sanitise all equipment. |
2 | Slice tomatoes, onions, and sourdough bread into bite-sized pieces. |
3 | Boil wholemeal pasta according to package instructions. |
4 | Prepare basil leaves by separating them from stems. |
5 | Drizzle sourdough bread with olive oil and toast in the oven until crispy. |
Step | Task | Time | Goal |
|---|---|---|---|
1 | Preheat the oven to 180°C (fan) or equivalent. | 5 minutes | Oven ready for roasting. |
2 | Roast sea trout on a baking tray. | 12 minutes | Fish should be tender and flaky. |
3 | Combine tomatoes, red onions, and toasted sourdough bread in a mixing bowl. | 3 minutes | Prepare the panzanella salad. |
4 | Add cooked pasta and basil to the salad. | 2 minutes | Mix well for even flavor distribution. |
5 | Drizzle salad with rapeseed oil before serving. | 1 minute | Final garnish and flavor enhancement. |
Equipment | Quantity | Ingredients | Quantity |
|---|---|---|---|
-Measuring Cup | 2 | Chicken fillet, light meat, raw | 170 g (1 large fillet) |
-Measuring Spoon | 2 | Butter beans, boiled | 180 g (1 cup) |
-Kitchen Knife | 2 | Baby leeks | 30 g |
-Large saucepan | 1 | Chestnut mushrooms | 80 g (2 ¼ portions) |
-Small saucepan | 1 | Pearl barley, boiled | 80 g |
-Garlic press | 1 | Creme fraiche, full fat | 30 g (2 ½ teaspoons) |
Garlic, raw | 3 g (1 regular clove) | ||
Chicken stock cube | 10 g (1 cube) | ||
Risotto rice | 80 g |
Step | Task
|
|---|---|
1
| Clean and sanitise all equipment. |
2 | Measure all ingredients accurately. |
3 | Wash and slice the baby leeks and mushrooms. |
4 | Prepare the chicken stock by dissolving the cube in hot water. |
Step | Task | Time | Goal |
|---|---|---|---|
1 | Sear the chicken fillet in a large saucepan with a drizzle of olive oil until golden on both sides. Remove and set aside. | 5-7 minutes | Chicken is browned but not fully cooked. |
2 | Add the sliced leeks, mushrooms, and garlic to the pan. Sauté until softened. | 5 minutes | Vegetables are tender and aromatic. |
3 | Add the butter beans, pearl barley, and risotto rice. Stir to combine. | 2 minutes | Ingredients are well mixed. |
4 | Pour in the prepared chicken stock and bring to a simmer. Return the chicken fillet to the pan. Cover and cook on low heat until the chicken is tender and fully cooked (internal temperature: 75°C/165°F). | 25-30 minutes | Chicken and grains are fully cooked. |
5 | Stir in the creme fraiche just before serving for a creamy texture. | 2 minutes | Sauce is rich and creamy. |
6 | Serve immediately, garnished with fresh herbs if desired. | 2 minutes | Dish is plated and ready to enjoy. |
Equipment | Quantity | Ingredients | Quantity |
|---|---|---|---|
-Measuring Cup | 1 | Cod loin | 160 g (1 large fillet) |
-Measuring Spoon | 1 | Fennel, raw | 87 g (1 bulb) |
-Kitchen Knife | 3 | Carrots, raw | 130 g (1 cup, chopped) |
-Baking Tray | 1 | Apples, raw, flesh and skin | 109 g (1 cup, chopped) |
Onions, raw | 30 g (2 slices) | ||
Fresh dill | 10 g (10 sprigs) | ||
Gnocchi, cooked | 80 g (¼ large portion) |
Step | Task
|
|---|---|
1
| Clean and sanitise all equipment. |
2 | Measure all ingredients accurately. |
3 | Wash and prepare the vegetables (fennel, carrots, apples, and onions) by chopping or slicing as needed. |
Step | Task | Time | Goal |
|---|---|---|---|
1 | Preheat the oven to 200°C (392°F) | 5 minutes | Oven is ready for baking. |
2 | Place the cod loin on a baking tray lined with parchment paper. Season with salt, pepper, and a drizzle of olive oil. Bake for 12-15 minutes or until the cod is opaque and flakes easily with a fork. | 12-15 minutes | Cod is perfectly cooked and tender. |
3 | Roast the chopped carrots and sliced fennel on a separate tray with olive oil and seasoning for 20 minutes, stirring halfway through for even cooking. | 20 minutes | Vegetables are tender and caramelized |
4 | Toss the cooked gnocchi in a pan with olive oil over medium heat until golden and crispy. | 5-7 minutes | Gnocchi is crispy and golden. |
5 | In a bowl, mix the chopped apples, roasted vegetables, and fresh dill. Serve as a fresh salad alongside the cod and gnocchi. | 2 minutes | Dish is plated and ready to enjoy. |
Equipment | Quantity | Ingredients | Quantity |
|---|---|---|---|
-Large pot | 1 | Pappardelle pasta | 100 g (1/4 pack) |
-Grill pan | 1 | Seabass fillet | 180 g (1 pack) |
-Kitchen Knife | 2 | Dried shiitake mushrooms | 80 g (5 1/3 pieces) |
-Regular Saucepan | 1 | Asparagus, raw | 40 g (5 spears) |
-Grater | 1 | Curly kale, raw | 30 g (1 2/3 cups) |
-Chopping Board | 1 | Cheese, Pecorino style | 30 g (2 tablespoons) |
Organic Extra Virgin Rapeseed Oil | 30 g (2 tablespoons) | ||
Fresh tarragon | 10 g (10 sprigs) |
Step | Task
|
|---|---|
1
| Clean and sanitise all equipment. |
2 | Measure all ingredients accurately. |
3 | Wash the asparagus, kale, and tarragon thoroughly. |
4 | Soak the dried mushrooms in hot water for 20 minutes to rehydrate. Drain and slice. |
Step | Task | Time | Goal |
|---|---|---|---|
1 | Boil a large pot of salted water. Cook the pappardelle pasta according to package instructions (10-12 minutes). Drain and set aside. | 12 minutes | Pasta is al dente. |
2 | While the pasta cooks, heat a grill pan over medium-high heat. Brush the seabass fillet with 1/2 tablespoon rapeseed oil and season with salt and pepper. Grill skin-side down for 4-5 minutes, then flip and cook for another 3 minutes until fully cooked. | 8 minutes | Seabass is golden and cooked through. |
3 | Heat a pan with the remaining rapeseed oil over medium heat. Sauté the rehydrated mushrooms for 3-4 minutes until golden. Add the asparagus and kale and cook for an additional 2-3 minutes until tender | 7 minutes | Vegetables are tender and vibrant. |
4 | Toss the cooked pasta with the sautéed vegetables. Add fresh tarragon and Pecorino cheese, stirring gently to combine. | 2 minutes | Pasta is evenly coated and flavoured. |
5 | Plate the pasta with the grilled seabass fillet on top. Garnish with additional Pecorino cheese and fresh tarragon if desired. | 2 minutes | Dish is ready to serve. |
Equipment | Quantity | Ingredients | Quantity |
|---|---|---|---|
-Baking tray | 1 | Seabass fillets | 180 g (1 large fillet) |
-Kitchen Knife | 3 | Red peppers, raw | 160 g (1 medium pepper) |
-Measuring Cup | 2 | Red onions, raw | 60 g (½ small onion) |
-Measuring Spoon | 2 | Red and white quinoa, cooked | 60 g (small portion) |
-Chopping Board | 1 | Organic Extra Virgin Rapeseed Oil | 15 ml (1 tablespoon) |
Barrel-aged Greek feta cheese | 40 g | ||
Tomatoes, raw | 130 g (1 average tomato) | ||
Mint, fresh | 5 g (5 sprigs) |
Step | Task
|
|---|---|
1
| Clean and sanitise all equipment. |
2 | Measure all ingredients accurately. |
3 | Slice the red pepper, red onion, and tomato. |
4 | Prepare quinoa by cooking it as per package instructions. |
Step | Task | Time | Goal |
|---|---|---|---|
1 | Preheat the oven to 200°C (392°F). | 12 minutes | Oven is ready for baking. |
2 | Place the seabass fillet on a baking tray. Drizzle with rapeseed oil and season with salt and pepper. Bake for 10-12 minutes until the fish is opaque and flakes easily with a fork. | 3 minutes | Seabass is perfectly cooked and tender. |
3 | Sauté the red peppers and onions in a pan with a small amount of rapeseed oil until soft. | 2 minute | Vegetables are tender and lightly caramelised. |
4 | Mix the cooked quinoa with the sautéed vegetables. Add chopped mint and stir to combine. | 2 minutes | Quinoa mixture is evenly flavoured |
5 | Plate the baked seabass on a bed of quinoa and vegetables. Top with crumbled feta cheese and fresh mint leaves. Serve immediately. | 1 minutes | Dish is ready to enjoy |
Equipment | Quantity | Ingredients | Quantity |
|---|---|---|---|
Measuring cup | 1 | Almond Unsweetened Drink | 60 g (0.06 x 1L pack) |
Mixing bowl | 1 | Cream substitute, double | 29 g (1 average portion) |
Measuring spoon | 4 | Dried mixed fruit | 15 g (½ average portion) |
Mixing bowl | 1 | Eggs, chicken, whole, raw | 57 g (1 medium egg) |
Kitchen Knife | 1 | Egg yolks, raw | 18 g (1 yolk) |
Wheat & Rye Sourdough Bread | 200 g (4 x 50 g slices) | ||
Plant Based Vegan Spread | 10 g (0.02 pack) | ||
Golden Caster Sugar | 5 g | ||
Vanilla Bean Pod | 0.1 g (1 pod, extracted) |
Step | Task |
|---|---|
1 | Clean and sanitise all equipment. |
2 | Slice the sourdough bread into even pieces. |
3 | Measure all other ingredients accurately. |
Step | Task | Time | Goal |
|---|---|---|---|
1 | Preheat the oven to 180°C (356°F). | 5 minutes | Oven is ready for baking. |
2 | Layer the bread slices in a baking dish. Spread a thin layer of Flora Plant B+tter on each slice. | 5 minutes | Oven is ready for baking. |
3 | Mix the egg yolks, almond drink, cream substitute, caster sugar, and vanilla pod seeds in a mixing bowl. | 3 minutes | Custard mixture is smooth and combined. |
4 | Pour the custard mixture evenly over the bread slices. Allow the bread to soak for 10 minutes. | 10 minutes | Bread absorbs the custard mixture. |
5 | Sprinkle dried mixed fruit on top. Bake in the oven for 25-30 minutes, or until the custard is set and the top is golden brown. | 30 minutes | Pudding is fully cooked and set. |
6 | Let cool slightly before serving. | 5 minutes | Dish is ready to serve. |
Equipment | Quantity | Ingredients | Quantity |
|---|---|---|---|
-Measuring Cup | 2 | White rice pudding, raw | 100 g (1.11 x ½ cup) |
-Measuring Spoon | 1 | Rice milk, fortified | 250 g (1 cup/serving) |
-Kitchen Knife | 1 | Golden caster sugar | 15 g (1 tablespoon) |
Limes, flesh only | 49 g (1 lime, all sizes) |
Step | Task
|
|---|---|
1
| Clean and sanitise all equipment. |
2 | Measure all ingredients accurately. |
3 | Extract the flesh from the lime and prepare it for use. |
Step | Task | Time | Goal |
|---|---|---|---|
1 | Combine the rice, rice milk, and caster sugar in a medium saucepan over medium heat. Stir frequently to prevent sticking. | 5 minutes | Ingredients are combined and heating. |
2 | Bring the mixture to a gentle simmer, then lower the heat to low. Continue cooking and stirring until the rice is tender and the mixture is creamy. | 20-25 minutes | Rice is cooked and pudding is thickened. |
3 | Stir in the lime flesh and mix thoroughly. Adjust sweetness if needed by adding more sugar to taste. | 2 minutes | Lime is incorporated for added flavour. |
4 | Remove from heat and allow the pudding to cool slightly. Serve warm or chilled. | 5-10 minutes | Dish is ready to enjoy. |
Equipment | Quantity | Ingredients | Quantity |
|---|---|---|---|
-Kitchen Knife | 2 | 0% Fat Greek Yoghurt | 100 g (0.11 of a pack) |
-Measuring Spoon | 1 | Hummus, retail | 145 g (½ cup) |
-Mixing Bowl | 1 | Mangoes, ripe, flesh only, raw | 45 g (1.13 slices) |
Pineapple, ripe, fresh only | 40 g (1.13 slices) |
Step | Task
|
|---|---|
1
| Clean and sanitise all equipment. |
2 | Measure all ingredients accurately. |
3 | Peel and dice the mango and pineapple into small cubes. |
Step | Task | Time | Goal |
|---|---|---|---|
1 | Combine the Greek yoghurt and hummus in a mixing bowl. Stir until smooth. | 2 minutes | Base mixture is smooth and evenly combined. |
2 | Fold in the diced mango and pineapple, mixing gently to avoid breaking the fruit. | 1 minute | Fruit is evenly distributed in the yoghurt mixture |
3 | Chill in the refrigerator for 15-20 minutes before serving. | 1 minute | Mixture is cold and flavours combined |
Equipment | Quantity | Ingredients | Quantity |
|---|---|---|---|
- Measuring Cup | 1 | Blueberries, raw | 48 g (2 average portions) |
-Measuring Spoon | 1 | 0% Fat Greek Yogurt | 125 g (1 average pot) |
-Blender | 1 | Unsweetened Almond Milk |
162 g (1 average serving) |
-Measuring Cup | 1 | Organic Honey | 5 g |
Step | Task
|
|---|---|
1
| Clean and sanitise all equipment. |
2 | Measure all ingredients accurately. |
3 | Wash the blueberries thoroughly. |
Step | Task | Time | Goal |
|---|---|---|---|
1 | Add blueberries, Greek yogurt, almond milk, and honey to a blender. | 2 minutes | All ingredients are combined |
2 | Blend on high speed until smooth. | 1 minute | Mixture is smooth and consistent. |
3 | Pour into a glass and serve immediately. | 1 minute | Drink is ready to enjoy. |
Equipment | Quantity | Ingredients | Quantity |
|---|---|---|---|
- Measuring Cup | 1 | Mangoes, ripe, flesh only, raw | 165 g (1 cup, cubes) |
-Measuring Spoon | 1 | Passion fruit, flesh and pips | 30 g (1 average fruit) |
-Kitchen Knife | 1 | Water, tap, drinking |
200 g (1 average glass) |
-Chopping Board | 1 |
Step | Task
|
|---|---|
1
| Clean and sanitise all equipment. |
2 | Measure all ingredients accurately. |
3 | Peel and cube the mango. |
4 | Scoop the passion fruit flesh out of the shell and chop into small cubes. |
Step | Task | Time | Goal |
|---|---|---|---|
1 | Combine mango cubes, cubed passion fruit, and water in a blender. | 2 minutes | All ingredients are combined. |
2 | Blend until smooth. | 1 minute | Mixture is smooth and consistent. |
3 | Serve immediately as a refreshing juice. | 1 minute | Drink is ready to enjoy. |
Equipment | Quantity | Ingredients | Quantity |
|---|---|---|---|
- Measuring Cup | 1 | Bananas, flesh only | 200 g (2 medium bananas) |
-Measuring Spoon | 1 | Strawberries, raw | 160 g (1 cup, halved) |
-Blender | 1 | Almond Milk, unsweetened | 253 ml (1 cup) |
-Measuring Cup | 1 | Organic Honey | 5 g |
Step | Task
|
|---|---|
1
| Clean and sanitise all equipment. |
2 | Measure all ingredients accurately. |
3 | Peel and slice the bananas. |
4 | Hull and halve the strawberries. |
Step | Task | Time | Goal |
|---|---|---|---|
1 | Combine almond milk, bananas, strawberries, and honey in a blender. | 2 minutes | All ingredients are combined. |
2 | Blend on high until smooth and creamy. | 1 minute | Mixture is smooth and consistent. |
3 | Pour into a glass and serve immediately. | 1 minute | Drink is ready to enjoy. |
Equipment | Quantity | Ingredients | Quantity |
|---|---|---|---|
-Baking tray | 1 | Chicken fillet, raw | 130 g (1 medium fillet) |
-Kitchen Knife | 1 | Eggs, whole, raw | 61 g (1 large egg) |
-Mixing Bowl | 2 | Wheat flour, plain | 50 g (2½ tablespoons) |
-Pot | 1 | Breadcrumbs | 30 g |
-Chopping Board | 1 | White rice, boiled | 80 g |
-Chopping Board | 1 | Broccoli, boiled | 30 g (½ small portion) |
1 | Carrots, raw | 30 g (1 baby carrot) | |
Asparagus, raw | 30 g (3¾ spears) |
Step | Task
|
|---|---|
1
| Clean and sanitise all equipment. |
2 | Measure all ingredients accurately. |
3 | Slice the chicken into goujon-sized pieces. |
4 | Preheat the oven to 200°C (392°F). |
Step | Task | Time | Goal |
|---|---|---|---|
1 | Set up a breading station with three bowls: one for flour, one for beaten egg, and one for panko breadcrumbs. | 2 minutes | Station is ready for breading. |
2 | Dip each chicken piece into the flour, then the beaten egg, and finally coat with breadcrumbs. Place on a baking tray. | 5 minutes | Chicken pieces are evenly coated. |
3 | Bake the chicken goujons in the preheated oven for 20-25 minutes, turning halfway through, until golden brown and the internal temperature reaches 75°C (165°F). | 25 minute | Chicken is crispy and fully cooked. |
4 | While the chicken bakes, boil the rice in salted water for 10-12 minutes. Drain and set aside. | 12 minutes | Rice is cooked and fluffy. |
5 | Steam or boil the broccoli, carrots, and asparagus together for 5-7 minutes until tender but vibrant. | 7 minutes | Vegetables are perfectly steamed. |
6 | Plate the baked chicken goujons with the savoury rice and roasted vegetables. Serve immediately. | 1 minutes | Dish is ready to enjoy. |
Equipment | Quantity | Ingredients | Quantity |
|---|---|---|---|
-Kitchen Knife | 2 | 4 Seeded Protein Thin Bagel | 60 g (1 average bagel) |
-Measuring Spoon | 1 | Light cream cheese | 40 g (2â…“ teaspoons) |
Smoked salmon (cold-smoked) | 120 g (2 portions) |
Step | Task
|
|---|---|
1
| Clean and sanitise all equipment. |
2 | Measure all ingredients accurately. |
Step | Task | Time | Goal |
|---|---|---|---|
1 | Slice the bagel in half. Toast if desired. | 2 minutes | Bagel is warm and ready. |
2 | Spread light cream cheese evenly on both halves of the bagel. | 1 minute | Cheese is evenly distributed. |
3 | Layer smoked salmon slices on top of the cream cheese. | 1 minute | Salmon is evenly placed. |
4 | Close the bagel halves or serve as open-faced. | 2 minutes | Dish is ready to enjoy. |
Equipment | Quantity | Ingredients | Quantity |
|---|---|---|---|
Knife | 1 | Waitrose Wheat & Rye Sourdough Bread | 100 g (2 slices) |
Measuring spoon | 1 | Thousand Island Dressing | 30 g (1 tbsp) |
Chopping board | 1 | Pastrami | 112 g (4 slices) |
Mixing bowl | 1 | Iceberg Lettuce, raw | 30 g (1 small portion) |
Measuring spoon | 1 | Biona Organic Gherkins Sliced | 30 g |
Grater | 1 | Emmental Cheese | 20 g (1 slice) |
Knife | 1 | Red Onions, raw | 10.6 g |
Step | Task |
|---|---|
1 | Clean and sanitise all equipment. |
2 | Slice the gherkins and onions thinly. |
3 | Measure out all ingredients to the required quantities. |
Step | Task | Time | Goal |
|---|---|---|---|
1 | Layer rye sourdough bread with Thousand Island dressing. | 2 minutes | Create a base layer for the sandwich. |
2 | Add sliced pastrami, gherkins, and red onions on top. | 3 minutes | Ensure even distribution of ingredients. |
3 | Place a slice of Emmental cheese over the filling. | 1 minutes | Cheese evenly covers the sandwich. |
4 | Top with iceberg lettuce and the second slice of rye bread. | 1 minutes | Assemble the sandwich for serving. |
5 | Serve immediately or toast lightly for a warm version. | - | Enjoy your Ruben sandwich. |
Equipment | Quantity | Ingredients | Quantity |
|---|---|---|---|
-Baking tray | 1 | Chicken, corn-fed, roasted, meat only | 170 g (1 large portion) |
-Kitchen Knife | 1 | Sweet potato, raw, flesh only | 238 g (1 medium potato) |
-Measuring Cup | 1 | Cherry tomatoes, raw | 140 g (1 cup) |
-Measuring Spoon | 1 | Cucumber, raw, flesh and skin | 55 g (½ cup slices) |
-Chopping Board | 1 | Red onions, raw | 50 g (â…“ medium onion) |
Step | Task
|
|---|---|
1
| Clean and sanitise all equipment. |
2 | Measure all ingredients accurately. |
3 | Peel and cut the sweet potato into wedges. |
4 | Slice cucumber and red onion thinly |
5 | Wash and prepare the cherry tomatoes. |
Step | Task | Time | Goal |
|---|---|---|---|
1 | Preheat the oven to 200°C (392°F). | 5 minutes | Oven is ready for baking. |
2 | Arrange sweet potato wedges on a baking tray. Drizzle with olive oil and season with salt and pepper. Roast in the oven for 25-30 minutes, turning halfway through. | 30 minutes | Sweet potato wedges are golden and tender. |
3 | Heat a grill pan or regular pan over medium-high heat. Grill the chicken breast until the internal temperature reaches 75°C (165°F). Turn halfway through cooking to ensure even grilling. | 15 minute | Chicken breast is fully cooked and juicy. |
4 | In a bowl, mix cherry tomatoes, cucumber slices, and red onions. Toss with a light dressing of olive oil, lemon juice, salt, and pepper. | 5 minutes | Salad is fresh and evenly coated |
5 | Plate the grilled chicken, sweet potato wedges, and the prepared salad. Serve immediately. | 1 minutes | Dish is ready to enjoy |
Equipment | Quantity | Ingredients | Quantity |
|---|---|---|---|
-Baking tray | 1 | Salmon, fillet | 170 g (1 large portion) |
-Kitchen Knife | 1 | Sweet potato, raw, flesh only | 238 g (1 medium potato) |
-Measuring Cup | 1 | Cherry tomatoes, raw | 140 g (1 cup) |
-Measuring Spoon | 1 | Cucumber, raw, flesh and skin | 55 g (½ cup slices) |
-Chopping Board | 1 | Red onions, raw | 50 g (â…“ medium onion) |
Step | Task
|
|---|---|
1
| Clean and sanitise all equipment. |
2 | Measure all ingredients accurately. |
3 | Peel and cut the sweet potato into wedges. |
4 | Slice cucumber and red onion thinly |
5 | Wash and prepare the cherry tomatoes. |
Step | Task | Time | Goal |
|---|---|---|---|
1 | Preheat the grill or pan to medium-high heat. | 3 minutes | Oven is ready for baking. |
2 | Season the salmon fillet with salt and pepper. Grill the salmon skin-side down for 4-5 minutes, then flip and cook for an additional 3-4 minutes until the internal temperature reaches 63°C (145°F). | 8-10 minutes | Sweet potato wedges are golden and tender. |
3 | Boil the basmati rice in salted water until tender. Drain and set aside. | 12 minute | Chicken breast is fully cooked and juicy. |
4 | Toss the sliced tomatoes, onions, courgette, and cucumber in a bowl. Season with olive oil, lemon juice, salt, and pepper. | 5 minutes | Salad is fresh and evenly coated |
5 | Plate the grilled salmon with a serving of basmati rice and the prepared salad. Serve immediately. | 1 minutes | Dish is ready to enjoy |
Equipment | Quantity | Ingredients | Quantity |
|---|---|---|---|
-Baking Tray | 1 | Line Caught Cod Loin | 220 g (1 large fillet) |
-Kitchen Knife | 1 | Purple sprouting broccoli, raw | 40 g (1 spear) |
-Measuring cup | 1 | Hand Shelled Peas | 40 g (¼ pack) |
-Mixing Pot | 1 | Carrots, raw, peeled and sliced | 40 g (â…“ large carrot) |
-Chopping Board | 1 | New potatoes, boiled, flesh and skin | 130 g (8 small potatoes |
Step | Task
|
|---|---|
1
| Clean and sanitise all equipment. |
2 | Measure all ingredients accurately. |
3 | Peel and slice the carrot |
4 | Wash the broccoli spear, potatoes, and peas. |
Step | Task | Time | Goal |
|---|---|---|---|
1 | Preheat the oven to 200°C (392°F). | 3 minutes | Oven is ready for baking. |
2 | Place the cod loin on a lined baking tray. Lightly season with salt and pepper, and drizzle with olive oil. Bake for 12-15 minutes until the cod is opaque and flakes easily with a fork. | 10 -12 minutes | Cod is perfectly cooked and tender. |
3 | In a medium pot, boil the new potatoes in salted water for 15-20 minutes, or until tender. Drain and set aside. | 4 minute | Potatoes are cooked and soft. |
4 | Steam the broccoli spear, shelled peas, and carrot slices together in a steaming basket or pot for 5-7 minutes until tender but vibrant. | 2 minutes | Vegetables are perfectly steamed. |
5 | Plate the baked cod with the boiled potatoes and steamed vegetables. Serve immediately. | 3 minutes | Dish is ready to enjoy. |
Equipment | Quantity | Ingredients | Quantity |
|---|---|---|---|
-Pot | 1 | Rigatoni (durum wheat semolina) | 100 g (0.2 of a pack) |
-Frying Pan | 1 | King prawns, cooked | 140 g (1 medium portion) |
-Measuring Spoon | 2 | Spinach, baby, raw | 40 g (2 cups) |
-Kitchen Kinfe | 1 | Green pesto | 8 g (1 teaspoon) |
-Chopping Board | 1 | Pine nuts, kernel only | 10 g (100 nuts) |
Organic Italian Extra Virgin Cold Pressed Rapeseed Oil | 15 ml (1 tablespoon) |
Step | Task
|
|---|---|
1
| Clean and sanitise all equipment. |
2 | Measure all ingredients accurately. |
3 | Wash the spinach thoroughly. |
Step | Task | Time | Goal |
|---|---|---|---|
1 | Bring a pot of salted water to a boil. Cook the rigatoni pasta according to package instructions (typically 10-12 minutes). Drain and set aside. | 12 minutes | Pasta is al dente. |
2 | Heat the rapeseed oil in a frying pan over medium heat. Add the cooked king prawns and sauté for 2-3 minutes until warmed through. | 3 minutes | Prawns are heated and lightly coated with oil. |
3 | Add the spinach to the pan with the prawns and cook for 1-2 minutes until wilted. | 2 minute | Spinach is tender and vibrant. |
4 | Stir in the cooked pasta, green pesto, and pine nuts. Toss until evenly coated and combined | 2 minutes | All ingredients are well mixed. |
5 | Serve immediately. Garnish with additional pine nuts or Parmesan cheese, if desired. | 1 minutes | All ingredients are well mixed. |
Equipment | Quantity | Ingredients | Quantity |
|---|---|---|---|
- Measuring Cup | 1 | Cashew nuts, kernel only, plain | 80 g |
-Measuring Spoon | 1 | Peanuts, kernel only, plain, unsalted | 80 g |
-Kitchen Kinfe | 1 | Goldenberries, dried | 80 g |
-Mixing Bowl | 1 | Currants | 80 g |
-Measuring Cup | Pumpkin seeds | 80 g | |
Sunflower seeds | 80 g | ||
Goji berries, dried | 80 g |
Step | Task
|
|---|---|
1
| Clean and sanitise all equipment. |
2 | Measure all ingredients accurately. |
Step | Task | Time | Goal |
|---|---|---|---|
1 | Add all ingredients to a large bowl or bag. | 3 minutes | All ingredients are combined. |
2 | Mix thoroughly until the ingredients are evenly distributed. | 2 minutes | Trail mix is well blended. |
3 | Portion into 30 g servings for easy storage or consumption. | 1 minute | Ready-to-serve portions are prepared. |
Equipment Equipment | Quantity
| Ingredients | Quantity |
|---|---|---|---|
Baking tray | 1 | Chicken, light meat, raw, diced | 175 g (1 cup) |
Kitchen Knife | 2 | Sweet potatoes, raw, flesh only | 135 g (1 small piece) |
Mixing Bowl | 1 | Guacamole, retail | 35 g (1¼ tablespoons) |
Measuring spoon | 2 | Salsa, retail | 35 g (1¼ tablespoons) |
Reduced fat sour cream | 35 g (1¼ tablespoons) | ||
Carb Lite Wraps | 100 g (2 tortillas, 50 g each) |
Step | Task
|
|---|---|
1
| Clean and sanitise all equipment. |
2 | Measure all ingredients accurately. |
3 | Wash and dice the sweet potatoes into wedges. |
4 | Prepare the chicken by dicing into small cubes. |
Step | Task | Time | Goal |
|---|---|---|---|
1 | Preheat the oven to 200°C (392°F). Place the sweet potato wedges on a baking tray, drizzle with olive oil, and season with salt and pepper. Roast for 25-30 minutes, flipping halfway through. | 30 minutes | Sweet potato wedges are golden and tender |
2 | Heat a non-stick frying pan over medium heat. Cook the diced chicken for 6-8 minutes, stirring occasionally, until fully cooked and lightly browned. | 8 minutes | Chicken is cooked through with no pink centre. |
3 | Warm the tortillas in the oven or on a pan for 2 minutes to soften them. | 2 minutes | Tortillas are warm and pliable. |
4 | Plate the roasted sweet potato wedges and cooked chicken. Serve with guacamole, salsa, and reduced-fat sour cream on the side. | 2 minutes | Dish is plated and ready to enjoy. |
Equipment Equipment | Quantity
| Ingredients | Quantity |
|---|---|---|---|
Serving Bowl | 1 | Granola | 60 g (1â…“ servings) |
Measuring Cup | 1 | Mascarpone cheese | 30 g (1¼ tablespoons) |
Measuring spoon | 2 | Vanilla essence | 2.5 g (½ teaspoon) |
Chopping Board | 1 | Strawberries, raw | 30 g (2â…“ medium berries) |
Kitchen Knife | Blueberries, raw | 24 g (1 portion) | |
Raspberries, raw | 30 g (7½ berries) |
Step | Task |
|---|---|
1 | Clean and sanitise all equipment.
|
2 | Measure all ingredients accurately.
|
3 | Wash the strawberries, blueberries, and raspberries thoroughly. Slice strawberries if desired. |
Step | Task | Time | Goal |
|---|---|---|---|
1 | Place the granola in a serving bowl. | 1 minute | Granola is ready as the base. |
2 | Add the mascarpone cheese to the granola, spreading or mixing as preferred. | 1-2 minutes | Mascarpone adds creaminess to the granola. |
3 | Drizzle the vanilla essence over the granola and mascarpone. Stir lightly to combine. | 2 minutes | Vanilla essence is evenly distributed. |
4 | Top with strawberries, blueberries, and raspberries. Spread them evenly for presentation. | 2 minutes | Berries are evenly layered on top. |
5 | Serve immediately as a fresh and healthy breakfast or dessert. | 1 minute | Dish is plated and ready to enjoy.
|
Equipment | Quantity | Ingredients | Quantity |
|---|---|---|---|
Kitchen Knife | 1 | Barley pearl, raw | 80 g (1.6 x ¼ cup) |
Baking tray | 1 | Butter beans, boiled | 311 g (1 package) |
Saucepan | 1 | Ricotta cheese | 150 g (5 tablespoons) |
Measuring spoon | 1 | Parmesan cheese | 30 g (2 tablespoons) |
Chopping board | 1 | Mushrooms, brown, raw | 100 g (5 pieces) |
Mixing bowl | 1 | Potatoes, raw, flesh only | 100 g (¾ small potato) |
Measuring spoon | 1 | Garlic, raw | 3 g (1 clove) |
Steamer | 1 | Leeks, raw | 89 g (1 leek) |
Baking tray | 1 | Shallots, raw | 10 g (1 tablespoon) |
Bowl | 1 | Merchant Gourmet Mixed Grains | 150 g (1 serving) |
Mixing spoon | 1 | Chives, fresh | 4.5 g (1½ tablespoons) |
Step | Task |
|---|---|
1 | Clean and sanitise all equipment. |
2 | Chop mushrooms, potatoes, and leeks into 3cm pieces. |
3 | Boil barley pearl according to package instructions. |
4 | Prepare garlic and shallots by mincing. |
5 | Grate Parmesan cheese and set aside. |
Step | Task | Time | Goal |
|---|---|---|---|
1 | Roast potatoes in the oven at 200°C until golden. | 20 minutes | Potatoes should be crispy and tender. |
2 | Sauté leeks, garlic, and shallots in a pan until soft. | 10 minutes | Vegetables are fragrant and softened. |
3 | Add boiled barley, mushrooms, and butter beans to the sautéed mix. | 5 minutes | Ingredients are combined evenly. |
4 | Mix ricotta cheese and Parmesan into the casserole mixture. | 3 minutes | Cheese is fully incorporated. |
5 | Transfer casserole to an oven-safe dish and bake for 15 minutes at 180°C. | 15 minutes | Dish is heated through and lightly browned. |
Equipment | Quantity | Ingredients | Quantity |
|---|---|---|---|
Kitchen Knife | 1 | Salmon, grilled | 150 g (1½ portions) |
Saucepan | 1 | Wholewheat spaghetti, dried | 100 g (1â…” portions) |
Steamer | 1 | Tender-stem broccoli | 40 g (â…“ pack) |
Mixing bowl | 1 | Green beans, raw | 40 g (2â…“ tablespoons) |
Measuring spoon | 1 | Mr. Organic Rapeseed Oil | 15 ml |
Citrus juicer | 1 | Lemons, whole, without pips | 130 g (1 lemon) |
Chopping board | 1 | Sweetcorn, baby, canned, drained | 40 g (1â…” pieces) |
Mixing spoon | 1 | Tarragon, fresh | 10 g (10 sprigs) |
Step | Task |
|---|---|
1 | Clean and sanitise all equipment. |
2 | Slice green beans and sweetcorn into small pieces. |
3 | Boil spaghetti in salted water according to package instructions. |
4 | Steam broccoli until tender. |
5 | Juice the lemon and set aside. |
Step | Task | Time | Goal |
|---|---|---|---|
1 | Bake the salmon until cooked through (10-12 minutes). | 12 minutes | Salmon should be tender and flaky. |
2 | Add the spaghetti, corn, green beans & broccoli to a pan of boiling water | 1 minutes | Boil until all are soft and cooked. |
3 | Combine cooked spaghetti, green beans, and sweetcorn in a mixing bowl. | 5 minutes | Spaghetti and vegetables evenly combined. |
4 | Add steamed broccoli to the mix. | 2 minutes | Ensure all vegetables are well-mixed. |
5 | Drizzle the mix with lemon juice and rapeseed oil. | 1 minutes | Enhance flavour with dressing. |
6 | Garnish with tarragon sprigs and serve alongside the grilled salmon. | 2 minutes | Final touches for plating. |
Equipment | Quantity | Ingredients | Quantity |
|---|---|---|---|
Kitchen Knife | 1 | King prawns, cooked | 140 g (1 cup) |
Saucepan | 1 | Udon noodles, cooked | 150 g (1 serving/block) |
Chopping board | 1 | Carrots, raw | 120 g (1 large carrot) |
Mixing bowl | 1 | Portobello mushrooms, raw | 40 g (½ mushroom) |
Measuring spoon | 1 | Toasted sesame oil | 10 ml (â…” of 15 ml serving) |
Grater | 1 | Ginger, fresh | 5 g (1 thumb-sized piece) |
Saucepan | 1 | itsu Classic Ramen Broth | 250 ml (1 serving) |
Measuring spoon | 1 | Soy sauce, reduced sodium | 18 g (1 tablespoon) |
Boiling pan | 1 | Egg, raw | 57 g (1 size 3 egg) |
Kitchen Knife | 1 | Red chili peppers, raw | 20 g (1 medium pepper) |
Chopping board | 1 | Spring onions, raw | 11 g (1 small onion) |
Bowl | 1 | Coriander leaves, fresh | 20 g (20 sprigs) |
Step | Task |
|---|---|
1 | Clean and sanitise all equipment. |
2 | Slice carrots, mushrooms, and chilli peppers thinly. |
3 | Boil egg to your preference (soft – 7 minutes or hard boiled – 10 minutes) |
4 | Chop spring onions and coriander leaves. |
5 | Grate ginger finely and set aside. |
Step | Task | Time | Goal |
|---|---|---|---|
1 | Heat Ramen Broth in a saucepan until simmering. | 5 minutes | Broth should be warm and flavourful. |
2 | Add udon noodles, carrots, and mushrooms to the broth. | 3 minutes | Vegetables and noodles are heated through. |
3 | Add prawns, soy sauce, and sesame oil to the mix. | 2 minutes | Enhance flavour and warm the prawns. |
4 | Plate the ramen and top with boiled egg halves, spring onions, coriander, and chilli peppers. | 2 minutes | Dish is garnished and ready to serve. |
Equipment | Quantity | Ingredients | Quantity |
|---|---|---|---|
Kitchen Knife | 1 | Welsh lamb rump steaks | 150 g (½ pack) |
Saucepan | 1 | Potatoes, new and salad, boiled | 80 g (1 large potato) |
Mixing bowl | 1 | Red, peppers | 290 g (1 serving) |
Chopping board | 1 | Red onions, raw | 60 g (½ small onion) |
Measuring spoon | 1 | Kalamata olives | 15 g (1 serving) |
Mixing spoon | 1 | Little Gem lettuce, organic | 45 g |
Kitchen Knife | 1 | Cucumber, raw, with skin | 30 g (1â…“ portions) |
Boiling pan | 1 | Green beans, boiled | 30 g (½ average portion) |
Mixing bowl | 1 | Tarragon, fresh | 10 g (10 sprigs) |
Grater | 1 | Egg, raw | 57 g (1 size 3 egg) |
Step | Task |
|---|---|
1 | Clean and sanitise all equipment. |
2 | Slice potatoes, red onions, cucumber, and green beans. |
3 | Boil potatoes and green beans until tender. |
4 | Season lamb rump steaks with salt and pepper. |
5 | Chop tarragon and prepare stuffed quail egg peppers. |
6 | Blanch the green beans in boiling water for 1 minute. |
7 | Rest the lamb for 5 minutes |
Step | Task | Time | Goal |
|---|---|---|---|
1 | Sear lamb rump steaks in a hot pan, then roast in the oven at 180°C for 10 minutes. | 10 minutes | Lamb should be cooked to medium-rare. |
2 | Roast the peppers alongside the lamb. | 10 minutes | Peppers should be heated through. |
3 | Combine boiled potatoes, green beans, and red onions in a mixing bowl. | 3 minutes | Vegetables are evenly mixed. |
4 | Plate lamb with mixed vegetables, stuffed peppers, and garnish with tarragon. | 2 minutes | Dish is assembled and ready to serve. |
5 | Drizzle light jus over the lamb for added flavour. | 1 minutes | Enhance taste with the jus. |
Equipment | Quantity | Ingredients | Quantity |
|---|---|---|---|
- Baking Tray | 1 | Chicken leg quarters, roasted | 180 g (2 medium pieces) |
-Mixing Pot | 1 | Sweet potato, raw, peeled | 180 g (¾ medium potato) |
-Kitchen Knife | 1 | Jerk Seasoning | 10 g (3â…“ teaspoons) |
-Measuring Cup | 1 | Chicken stock cube | 10 g (1 cube) |
-Measuring Spoon | 1 | Water, tap | 250 g (1 cup) |
-Chopping Board | Hand Shelled Peas | 40 g (¼ pack) | |
Jus | 60 g |
Step | Task
|
|---|---|
1
| Clean and sanitise all equipment. |
2 | Measure all ingredients accurately. |
3 | Peel and cube the sweet potatoes. |
4 | Preheat the oven to 200°C (392°F). |
Step | Task | Time | Goal |
|---|---|---|---|
1 | Place the chicken leg quarters on a baking tray. Rub with jerk seasoning, ensuring even coverage. Roast in the preheated oven for 40-45 minutes, turning halfway through. | 45 minutes | Chicken is fully cooked with a crispy skin. |
2 | While the chicken is roasting, boil the sweet potatoes in a pot of salted water until tender. Drain and mash with a fork. Add a small amount of butter or seasoning if desired. | 20 minutes | Sweet potato mash is smooth and ready. |
3 | In a small saucepan, dissolve the chicken stock cube in 250 ml of water over medium heat to make the jus. Stir occasionally until well combined. | 5 minutes | Jus is flavourful and ready for plating. |
4 | Steam the peas for 3-4 minutes or boil until tender. Drain and set aside. | 4 minutes | Peas are cooked and bright green. |
5 | Plate the roasted chicken legs with the sweet potato mash and steamed peas. Drizzle with jerk jus before serving. | 2 minutes | Dish is plated and ready to enjoy. |
Equipment Equipment | Quantity
| Ingredients | Quantity |
|---|---|---|---|
Baking tray | 1 | Cod Loin | 180 g (1 large fillet) |
Kitchen Brush | 1 | Cherry tomatoes, raw | 140 g (1 cup) |
Kitchen Knife | 2 | Baby spinach, raw | 40 g (2 cups) |
Measuring Spoon | 2 | Pomegranate Seeds | 20 g (¼ pack) |
Measuring Cup | 1 | Harissa paste | 15 g (1 tablespoon) |
Mixing Bowl | 1 | Olive oil | 5 ml (1 teaspoon) |
Step | Task
|
|---|---|
1
| Clean and sanitise all equipment. |
2 | Measure all ingredients accurately. |
3 | Wash the cherry tomatoes and baby spinach thoroughly. |
Step | Task | Time | Goal |
|---|---|---|---|
1 | Preheat the oven to 200°C (392°F). Line a baking tray with parchment paper. | 5 minutes | Oven is ready for cooking. |
2 | Place the cod loin on the baking tray. Brush generously with harissa paste and drizzle with olive oil. | 2 minutes | Cod is evenly coated with seasoning. |
3 | Bake the cod in the preheated oven for 12-15 minutes, or until the fish is opaque and flakes easily with a fork. | 15 minutes | Cod is cooked to perfection. |
4 | While the cod bakes, halve the cherry tomatoes and prepare the salad by combining the spinach, tomatoes, and pomegranate seeds in a bowl. | 5 minutes | Salad ingredients are ready. |
5 | Plate the spinach salad and top with the baked cod fillet. Garnish with additional pomegranate seeds and serve immediately. | 2 minutes | Dish is plated and ready to enjoy. |
Equipment | Quantity | Ingredients | Quantity |
|---|---|---|---|
Mixing bowl | 1 | Buckwheat flour | 60 g (½ cup) |
Chopping Board | 1 | Baking powder, gluten-free | 2 g (½ level teaspoon) |
Kitchen Knife | 1 | Sugar, white | 5 g (1 teaspoon) |
Measuring Cup | 2 | Unsweetened almond milk | 50 ml (3â…“ tablespoons) |
Frying pan | 1 | Unsalted butter | 9 g (1 teaspoon) |
Measuring spoon | 2 | Low-fat crème fraîche | 36 g (1 tablespoon) |
Almonds, with skin | 5 g (½ average portion) | ||
Walnuts, kernel only | 5 g (â…“ average portion) | ||
Chia seeds | 5 g (½ tablespoon) | ||
Sunflower seeds | 5 g (½ tablespoon) | ||
Organic Honey | 5 g (1 teaspoon) | ||
Eggs, whole, raw | 47 g (1 small egg) |
Step | Task
|
|---|---|
1
| Clean and sanitise all equipment. |
2 | Measure all ingredients accurately. |
3 | Mix dry ingredients (buckwheat flour, baking powder, sugar) in a bowl. |
Step | Task | Time | Goal |
|---|---|---|---|
1 | In a separate bowl, whisk together the almond milk, egg, and melted butter until fully combined. | 2 minutes | Wet ingredients are fully incorporated. |
2 | Gradually add the wet mixture into the dry ingredients. Mix gently with a whisk until the batter is smooth and lump-free. Avoid overmixing. | 3 minutes | Batter is smooth and ready to cook. |
3 | Heat a non-stick frying pan or griddle over medium heat. Lightly grease the pan with additional butter if needed. | 1 minute | Pan is preheated and ready for pancakes. |
4 | Pour a ladle of batter onto the pan, spreading into a circular shape. Cook until bubbles form on the surface and the edges start to set. Flip and cook the other side until golden brown. Repeat with the remaining batter. | 10-12 minutes | Pancakes are golden and cooked through. |
5 | Plate the pancakes and top with crème fraîche, nuts (almonds, walnuts), seeds (chia, sunflower), and a drizzle of honey. | 3 minutes | Pancakes are golden and cooked through. |
Equipment Equipment | Quantity
| Ingredients | Quantity |
|---|---|---|---|
Grill or Frying Pan | 1 | Turkey breast fillets, grilled | 180 g (2 large slices) |
Mixing Bowl | 1 | Red and white quinoa, cooked | 80 g (1 small portion) |
Kitchen Knife | 2 | Cherry tomatoes, raw | 140 g (1 cup) |
Measuring Spoon | 2 | Carrots, grated | 110 g (1 cup) |
Measuring Cup | 1 | Yellow bell peppers, diced | 80 g (½ medium pepper) |
Raisins | 83 g (½ packed cup) | ||
Red cabbage, shredded | 40 g (¼ small cabbage) | ||
Red onions, thinly sliced | 59 g (½ medium onion) | ||
Sunflower seeds | 15 g (1½ tablespoons) | ||
Avocado, flesh only | 115 g (½ cup, mashed) | ||
Feta cheese, crumbled | 29 g (1 average portion) |
Step | Task
|
|---|---|
1
| Clean and sanitise all equipment. |
2 | Measure all ingredients accurately. |
3 | Wash and prepare the vegetables (cherry tomatoes, carrots, yellow peppers, red cabbage, and red onions) by chopping or grating as needed. |
Step | Task | Time | Goal |
|---|---|---|---|
1 | Preheat the grill or frying pan over medium heat. Cook the turkey breast fillets for 4-5 minutes on each side, or until fully cooked (internal temperature: 75°C/165°F). Remove and rest for 5 minutes before slicing. | 10 minutes | Turkey is juicy, tender, and cooked through. |
2 | In a mixing bowl, combine the cooked quinoa, shredded red cabbage, grated carrots, diced yellow peppers, and cherry tomatoes. Toss gently to mix. | 3 minutes | Salad base is evenly combined. |
3 | Add the raisins, sunflower seeds, thinly sliced red onions, and mashed avocado to the quinoa mixture. Stir to distribute evenly. | 2 minutes | Flavours are incorporated into the salad. |
4 | Crumble the feta cheese over the salad. Gently mix to combine without breaking the feta too much. | 1 minute | Salad is ready with a creamy texture. |
5 | Plate the quinoa salad and top with slices of grilled turkey breast. Serve at once. | 2 minutes | Dish is plated and ready to enjoy. |
Equipment | Quantity | Ingredients | Quantity |
|---|---|---|---|
Baking tray | 1 | Sea trout, raw | 140 g (1â…” portions) |
Kitchen Knife | 1 | Wholemeal pasta, dried | 120 g (1¼ cups) |
Saucepan | 1 | Bread, sourdough, brown | 60 g (0.8 servings) |
Measuring Spoon | 1 | Tomatoes, standard | 130 g (1 average size) |
Chopping Board | 1 | Red onions, raw | 70 g |
Salad Bowl | 1 | Organic Rapeseed Oil | 20 ml |
Mixing Bowl | 1 | Basil, fresh | 10 g (20 leaves) |
Step | Task
|
|---|---|
1
| Clean and sanitise all equipment. |
2 | Slice tomatoes, onions, and sourdough bread into bite-sized pieces. |
3 | Boil wholemeal pasta according to package instructions. |
4 | Prepare basil leaves by separating them from stems. |
5 | Drizzle sourdough bread with olive oil and toast in the oven until crispy. |
Step | Task | Time | Goal |
|---|---|---|---|
1 | Preheat the oven to 180°C (fan) or equivalent. | 5 minutes | Oven is ready for roasting/ |
2 | Roast sea trout on a baking tray. | 12 minutes | Fish should be tender and flaky. |
3 | Combine tomatoes, red onions, and toasted sourdough bread in a mixing bowl. | 3 minute | Prepare the panzanella salad. |
4 | Add cooked pasta and basil to the salad. | 3 minutes | Mix well for even flavour distribution. |
5 | Drizzle salad with rapeseed oil before serving. | 1 minutes | Dish is ready to enjoy |
Equipment | Quantity | Ingredients | Quantity |
|---|---|---|---|
- Measuring cup | 1 | Coconut Water | 250ml (1 cup) |
- Measuring cup | 1 | Mangoes, ripe, flesh only, raw | 165 g (1 cup, cubes) |
- Measuring Spoon | 1 | Turmeric, ground | 6 g (1 tablespoon) |
Step | Task |
|---|---|
1 | Clean and sanitise all equipment. |
2 | Peel and cube the mango. |
3 | Measure all other ingredients accurately. |
Step | Task | Time | Goal |
|---|---|---|---|
1 | Add coconut water, mango cubes, and turmeric to a blender. | 2 minutes | All ingredients are combined into the blender. |
2 | Blend until smooth and creamy. | 1 minute | Ensure there are no lumps. |
3 | Serve immediately or chill before drinking. | Juice is ready to enjoy. |
Equipment | Quantity | Ingredients | Quantity |
|---|---|---|---|
- Kitchen knife | 1 | Wholemeal Bagel | 45 g (1 small bagel) |
-Spreading Kinfe | 1 | Light cream cheese | 48 g (2 portions) |
Pastrami, thinly sliced | 120 g |
Step | Task
|
|---|---|
1
| Clean and sanitise all equipment. |
2 | Slice the bagel in half. |
4 | Measure all ingredients accurately. |
Step | Task | Time | Goal |
|---|---|---|---|
1 | Lightly toast the wholemeal bagel until golden brown. | 2 minutes | Bagel is warm and crisp. |
2 | Spread light cream cheese evenly over both halves of the bagel. | 2 minutes | Cheese is evenly distributed. |
3 | Layer the thinly sliced pastrami evenly on top of the cream cheese. | 1 minute | Pastrami is distributed evenly for flavour.. |
4 | Serve immediately as an open-faced sandwich or assemble into a traditional bagel sandwich. | 1 minute | The dish is plated and ready to enjoy. |
Equipment | Quantity | Ingredients | Quantity |
|---|---|---|---|
- Large pot | 1 | Water, tap, drinking | 500 g (1 average bottle) |
-Measuring Spoon | 1 | Rice Vinegar | 11.4 g (1 tablespoon) |
-Kitchen Kinfe | 1 | Chicken, drumsticks, roasted, meat and skin | 120 g (2 large drumsticks) |
-Peeler | 1 | Ginger, fresh | 20 g (4 thumb-sized pieces, 2 cm) |
-Chopping Board | 1 | Onions, raw | 60 g (1 small onion) |
-Measuring spoon | 1 | Salt | 5 g (1 level teaspoon) |
Step | Task
|
|---|---|
1
| Clean and sanitise all equipment. |
2 | Peel the ginger and slice into thin pieces. |
3 | Measure all ingredients accurately. |
Step | Task | Time | Goal |
|---|---|---|---|
1 | Fill a large pot with 500 g of water and bring to a gentle simmer over medium heat. | 5 minutes | Water is heated and ready for ingredients |
2 | Add the chicken drumsticks to the pot. Simmer gently for 10 minutes, skimming off any foam or impurities that rise to the surface. | 10 minutes | Chicken begins to cook, and broth stays clear. |
3 | Add sliced ginger, quartered onion, rice vinegar, and salt to the pot. Stir gently to combine. | 2 minutes | Ingredients are evenly distributed. |
4 | Reduce the heat to low and cover the pot with a lid. Allow the soup to simmer gently for 1.5 to 2 hours. | 1-2 hours | Flavours meld, and chicken becomes tender. |
5 | Remove the chicken from the pot. Optionally, shred the meat off the bones and return it to the soup. Discard the bones. | 5 minutes | Chicken meat is ready to serve in the soup. |
6 | Taste the broth and adjust seasoning with additional salt, if needed. Simmer for another 5 minutes. | 5 minutes | Final flavour adjustments are made. |
7 | Serve the soup hot, garnished with fresh herbs if desired. Pair with rye sourdough for dipping. | 2 | Dish is plated and ready to enjoy. |
Equipment | Quantity | Ingredients | Quantity |
|---|---|---|---|
- Kitchen knife | 1 | King prawns, cooked | 140 g (1 cup) |
- Measuring spoon | 1 | Udon noodles, cooked | 150 g (1 serving/block) |
-Measuring Spoon | 1 | Carrots, raw | 67 g (1 medium carrot) |
-Chopping Board | 1 | Low sodium soy sauce | 18 g (1 tbsp) |
-Measuring Spoon | 1 | Portobello mushrooms, raw | 40 g (½ mushroom) |
-Saucepan | 1 | Organic Extra Virgin Rapeseed Oil | 10 g (1 tsp) |
-Chopping board | 1 | Ginger, fresh | 5 g (1 thumb-sized piece) |
-Mixing bowl | 1 | Spring onions, raw | 11 g (1 small onion) |
-Measuring cup | 1 | Red chili peppers, raw | 20 g (1 pepper) |
-Measuring bowl | 1 | Coriander leaves, fresh | 20 g (20 sprigs) |
Step | Task
|
|---|---|
1
| Clean and sanitise all equipment. |
2 | Slice carrots, mushrooms, and chili peppers thinly. |
3 | Grate ginger and chop spring onions and coriander leaves. |
4 | Measure all ingredients accurately. |
Step | Task | Time | Goal |
|---|---|---|---|
1 | Heat the pan over medium-high heat to 180°C (356°F) and add rapeseed oil. | 3 minutes | Pan is hot and ready for sautéing. |
2 | Add prawns to the pan and sauté for 2-3 minutes until they turn pink and opaque. Ensure the internal temperature of prawns reaches 63°C (145°F) for safe consumption. | 3 minutes | Prawns are cooked and infused with flavour. |
3 | Add grated ginger, carrots, mushrooms, spring onions, and chilli peppers to the pan. Stir fry for 3-4 minutes until vegetables are tender-crisp. | 5 minutes | Vegetables retain a slight crunch while being lightly cooked.. |
4 | Stir in cooked udon noodles and soy. Toss for 2 minutes to coat noodles evenly in the sauce and distribute the ingredients. | 2 minutes | Noodles are heated through and evenly mixed. |
5 | Plate the dish and garnish with fresh coriander leaves. Serve immediately. | The dish is ready to enjoy with fresh flavours. |
Equipment | Quantity | Ingredients | Quantity |
|---|---|---|---|
Blender | 1 | Chocolate Protein Powder | 1 Scoop |
Knife | 1 | Oat milk | 200ml |
Chopping Board | 1 | Banana | 20g |
Measuring jug | 1 | Rolled oats | 20g |
1 | Cocoa powder | 5g | |
1 | Almond butter | 5g |
Step | Task
|
|---|---|
1
| Clean and sanitise all equipment. |
2 | Measure all ingredients accurately. |
3 | Chop all ingredients. |
4 | Place all by the blender. |
Step | Task | Time | Goal |
|---|---|---|---|
1 | Add all ingredients into the blender. | 2 minutes | Ensure all ingredients are added to the blender. |
2 | Blend mixture until a smooth consistency has been achieved. | 2 minutes | Blend until your preferred consistency. |
3 | Pour into a glass, serve cold. | 2 minutes | Enjoy your power shake. |
Equipment | Quantity | Ingredients | Quantity |
|---|---|---|---|
Mixing Bowl | 1 | Flour, gram / chickpea | 80g |
Whisk / Spoon | 1 | Maldon sea salt | 1g |
Measuring cups | 1 | Baking powder, gluten free | 6g |
Measuring Spoon | 1 | Coconut palm sugar | 13g |
Non-Stick frying pan | 1 | Water, tap, drinking | 250g |
Spatula | 1 | ||
Ladle | 1 |
Step | Task
|
|---|---|
1
| Clean and sanitise all equipment. |
2 | Measure all ingredients accurately. |
Step | Task | Time | Goal |
|---|---|---|---|
1 | Add all the weighed-out ingredients into the mixing bowl. | 2 minutes | Ensure all ingredients are in the bowl. |
2 | Once added whisk until the mixture is a smooth lump-free texture | 10 minutes | Mixture has a smooth and lump-free texture. |
3 | Heat a non-stick pan over a medium heat | 2 minutes | Electric hob heat of 4-6 Gas hob medium flame. |
4 | Pour a ladle of batter mixture into the pre-heated pan, spread it out into a circular shape, cook for 3 minutes either side. | 2 minutes | When cooking bubbles will form from the edge, flip pancake and then cook other side until golden. |
Equipment | Quantity | Ingredients | Quantity |
|---|---|---|---|
Mixing bowl | 1 | Pears, raw, flesh & skin | 180g |
Greater | 1 | Oats, rolled, gluten free | 35g |
Measuring cup | 1 | Cinnamon, ground | 1.1g |
Measuring spoon | 1 | Flax seeds | 9g |
Knife | 1 | Cardamon, ground | 0.9g |
Chopping board | 1 | Nutmeg, ground | 1.1g |
Spatula | 1 | Cashew milk | 200g |
Food container | 1 |
Step | Task
|
|---|---|
1
| Clean and sanitise all equipment. |
2 | Measure all ingredients accurately. |
3 | Rinse the pear well, leaving skin on. |
Step | Task | Time | Goal |
|---|---|---|---|
1 | Use a box greater or regular greater to grate the pair (core removed if preferred). | 2 minutes | To have finally created slices of pear, if preferred these can be chopped rather than graded into chunky slices. |
2 | In a mixing bowl, add all dry ingredients and stir to combine the spices evenly. | 2-5 minutes | Only dry ingredients added at this point. |
3 | Add the grated/sliced pear to the bowl, then pour the cashew milk in and stir well until all ingredients are evenly mixed. | 2-5 minutes | Ensure all ingredients are mixed well. |
4 | Chill for 4-6 hours to allow the oats and flaxseeds to absorb the liquid and soften. | 2-4 hours | When done give a good stir before eating and add a splash more milk if needed. |
Equipment | Quantity | Ingredients | Quantity |
|---|---|---|---|
- Measuring cup | 1 | Eggs, chicken, whole, raw | 122 g (2 large eggs) |
-Measuring Spoon | 1 | Spinach, baby, raw | 120 g (6 cups) |
-Kitchen Kinfe | 1 | White Wine Vinegar | 8 ml (0.53 x 15 ml) |
-Measuring cup | 1 | Bread, sourdough, rye | 150 g (2 average slices) |
Step | Task
|
|---|---|
1
| Clean and sanitise all equipment. |
2 | Trim any excess stems from the spinach. |
3 | Measure all ingredients accurately. |
Step | Task | Time | Goal |
|---|---|---|---|
1 | Fill a saucepan with water and bring it to a gentle simmer. Add the white wine vinegar to the water. | 3 minutes | Water is heated and ready for ingredients |
2 | Crack each egg into a small bowl. Swirl the water gently and slide the eggs into the centre. Poach for 3-4 minutes or until whites are set but yolks are runny. | 4 minutes | Chicken begins to cook, and broth stays clear. |
3 | Toast the rye sourdough bread until golden brown. | 2 minutes | Ingredients are evenly distributed. |
4 | Sauté spinach in a pan for 1-2 minutes until just wilted. | 2 minutes | Flavours meld, and chicken becomes tender. |
5 | Plate the toasted rye bread, top with sautéed spinach, and place the poached eggs on top. Serve immediately. | 1 minutes | Chicken meat is ready to serve in the soup. |
Equipment | Quantity | Ingredients | Quantity |
|---|---|---|---|
Saucepan with lid | 1 | Ginger, fresh | 7g |
Small frying pan | 1 | Garlic, raw | 3g |
Small saucepan | 1 | Rice, brown, wholegrain | 80g |
Mixing bowl | 1 | Coconut oil | 100g |
Cutting board | 1 | Tofu, raw, firm | 50g |
Knife | 1 | Soy sauce | 9g |
Sieve | 1 | Spring onions, bulbs & tops | 15g |
Spatula | 1 | Coriander, fresh | 4g |
Measuring cups | 1 | Curly kale, fresh | 18g |
Edamame bean, frozen | 60g | ||
Seaweed, nori, dried | 2.5g | ||
Oil, sesame | 12g |
Step | Task
|
|---|---|
1
| Clean and sanitise all equipment. |
2 | Measure all ingredients accurately. |
3 | Wash all fresh vegetables. |
Step | Task | Time | Goal |
|---|---|---|---|
1 | Place the rice into a saucepan with one and a half cups of water and add a pinch of sea salt, bring to boil, then cover and reduce the low heat simmer until tender and water is absorbed. | 25-30 minutes | Once it has been brought to boil, cover the pan and reduced to a low heat, allowing it to simmer making sure all the water is absorbed into the rice. |
2 | While the rice cooks, bring a small pot of water to boil. Add the frozen edamame beans and boil for 3 to 5 minutes then drain and set aside. | 2-5 minutes | Ensure that the edamame beans are fully drained before setting aside. |
3 | Press the tofu to remove any excess water, then cut into cubes. Once into cubes add a tablespoon of sesame oil into the frying pan then add the tofu and cook until golden on all sides . | 5-7 minutes | Go to achieve is that the tofu is a golden colour on each side. |
4 | Add garlic and ginger, and sauté for one minute until fragrance. Stir in the chopped kale and add a splash of water or coconut milk and Cook for a further four minutes until wilted. | 4-5 minutes | Ensure that all ingredients are mixed and stirred successfully. |
5 | Assembly your bowl, add a portion of cooked brown rice, top with the tofu kale mixture, add a scoop of edamame beans and garnish with slice spring onion, crumbled or sliced seaweed and chopped fresh coriander. | 5 minutes | Enjoy your nutritious meal. |
Equipment | Quantity | Ingredients | Quantity |
|---|---|---|---|
Deep pan (for the sauce) | 1 | Lean beef mince | 150g |
Medium saucepan | 1 | Onion | 20g |
Kitchen Knife | 1 | Garlic, clove | 5g |
Chopping Board | 1 | Tomato paste | 10g |
Wooden Spoon | 1 | Chopped tomatoes | 150g |
Measuring jug | 1 | Oregano | 0.5g |
Scales | 1 | Low-Salt Beef stock | 100ml |
Fork (fluffing rice) | 1 | Rapeseed oil | 10ml |
Colander | 1 | Wholewheat penne | 80g |
Step | Task
|
|---|---|
1
| Clean and sanitise all equipment. |
2 | Measure all ingredients accurately. |
3 | Chop all vegetables. |
4 | Prepare the stocks ready for cooking. |
Step | Task | Time | Goal |
|---|---|---|---|
1 | Heat 1 tsp oil in your pot/pan on medium. Add onion, garlic, carrot, celery. Cook 5 minutes until soft. | 5-7 minutes | Ensure all ingredients in the pan have soften. |
2 | Add beef mince. Cook 5–7 minutes, breaking it up until browned. Stir in tomato paste and herbs. Cook 1 minute. | 10 minutes | Make sure the brown colouring comes through on the beef. |
3 | Add chopped tomatoes and stock. Stir, bring to a boil. Lower the heat to a gentle simmer. Cook for 20 minutes(stirring occasionally). | 22-25 minutes | Ensure heat is down to a gentle simmer, make sure to stir occasionally. |
4 | While the sauce simmers, fill a saucepan with water, add a pinch of salt, and bring to a boil. Add 80g penne, cook 10–12 minutes (until just tender). Drain in a colander, save a little of the pasta water. | 15 minutes | Ensure pasta is cooked correctly, making sure it is a soft, tender texture. |
5 | Add drained pasta into the sauce (use a splash of pasta water if it’s too thick). Mix well so pasta is coated in sauce. Serve hot, sprinkle parmesan and parsley/basil on top. | 5 minutes | Enjoy your nutritious meal. |
Equipment Equipment Equipment Equipment Equipment Equipment Equipment Equipment | |||
|---|---|---|---|
Wok or Large frying pan | 1 | Chicken breast | 150g |
Small saucepan | 1 | Onion | 20g |
Kitchen Knife | 1 | Garlic, clove | 5g |
Chopping Board | 1 | Eggs | 1 egg |
Spatula | 1 | Carrots | 30g |
Measuring jug | 1 | Long-grain rice | 75g |
Scales | 1 | Red pepper | 20g |
Fork (fluffing rice) | 1 | Green pepper | 20g |
Soy sauce | 1tbs | ||
Peas
| 20g | ||
rapeseed oil | 1tsp | ||
Spring Onion | 5g |
Step | Task
|
|---|---|
1
| Clean and sanitise all equipment. |
2 | Measure all ingredients accurately. |
3 | Chop all vegetables. |
4 | Crack egg into a small bowl and beat lightly. |
Step | Task | Time | Goal |
|---|---|---|---|
1
| Heat 1 tsp olive oil in a wok/pan on medium-high heat. Add chicken pieces, cook for 5–6 minutes until golden and cooked through. Remove chicken and set aside.
| To cook the chicken until golden brown colour all over.
| |
2
| In the same pan, add onion, garlic, carrot, and peppers. Stir-fry for 3–4 minutes until softened. Add peas (if using) and cook another minute.
| 2-2.5 hours
| Ensure all ingredients are mixed into the pan and are evenly spread out to get the full flavours bursting through. |
Add the cold cooked rice to the pan. Stir well, breaking up clumps.
| Make sure the rice is a fluffy texture with no lumps.
| ||
Push rice to one side, pour in beaten egg, scramble until cooked. Mix egg through the rice. Add chicken back in. Stir in soy sauce.
| Ensure the rice has that fluffy texture ready to enjoy.
| ||
Season with salt & pepper. Garnish with fresh parsley or spring onion (optional). | Serve into a bowl and enjoy your nutritious meal. |
Equipment | Quantity | Ingredients | Quantity |
|---|---|---|---|
Small pot with lid (for the beef) | 1 | Beef Brisket | 150g |
Small saucepan | 1 | Onion | 20g |
Kitchen Knife | 1 | Garlic, clove | 5g |
Chopping Board | 1 | Tomato paste | 10g |
Spatula | 1 | Beef stock | 100ml |
Measuring jug | 1 | Basmati rice | 75g |
Scales | 1 | Red pepper | 20g |
Fork (fluffing rice) | 1 | Green pepper | 20g |
Chilli Flakes | 1g | ||
Peas | 20g | ||
Turmeric, ground | 6.8g | ||
Water | 250g |
Step | Task
|
|---|---|
1
| Clean and sanitise all equipment. |
2 | Measure all ingredients accurately. |
3 | Chop all vegetables. |
4 | Prepare the stocks ready for cooking. |
Step | Task | Time | Goal |
|---|---|---|---|
1 | For the beef: Put 1 tsp oil in the pot, turn the heat to medium. Add the beef, cook on all sides until brown (about 5 minutes). Take it out. Put onion and garlic in the pot, cook until soft (2 minutes). | 10 minutes | To cook the beef until brown colour all over. |
2 | Add tomato paste + spices, stir for 30 seconds. Put the beef back in the pot. Add stock, salt, and pepper. Cover with a lid. Turn heat to very low. Cook slowly for 2–2.5 hours until soft. | 2-2.5 hours | Ensure that all stirring and ingredients have been added and keep track of the time. |
3 | For the rice: Put 1 tsp oil in a saucepan on medium heat. Add chopped peppers and chili, cook for 2 minutes. Add the spices, stir for 30 seconds. | 5 minutes | While the beef is cooking make a start on prepping the rice. |
4 | Add the rice, stir to coat in spices. Pour in stock, bring to a boil, then turn heat to low. Cover with a lid. Cook for 15 minutes. Turn off the heat, leave the lid on for 5 minutes. Fluff with a fork. | 20 minutes | Ensure all spices, stock is all added to the pot. Ensure the rice has that fluffy texture ready to enjoy. |
5 | Use two forks to pull the beef into shreds. Put rice on a plate, add shredded beef on top. Sprinkle fresh herbs if you like. | 2 minutes | Serve into a bowl and enjoy your nutritious meal. |
