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 | 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 |
|---|---|---|---|
- 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 (2⅓ 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 (⅓ 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 (⅓ 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 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 (1⅔ 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 | 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 |
|---|---|---|---|
-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 (⅓ 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 |
|---|---|---|---|
-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 |
|---|---|---|---|
-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 |
|---|---|---|---|
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 |
|---|---|---|---|
- 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 | 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. |
