🍳 Base recipes

Ingredients

• •4 tbsp rolled oats
• •1 glass of milk or plant drink
• •Fruit (banana, apple or berries)
• •A handful of nuts and seeds
• •Cinnamon to taste (optional)

Steps

1. 1Heat the oats with the milk on medium, stirring, 3–4 min until it thickens.
2. 2Remove, add the cinnamon and let it rest 1 min.
3. 3Top with the fruit, nuts and seeds. Done.

Ingredients

• •1 cup lentils (or a can, pre-cooked)
• •Onion, carrot and pepper
• •2 garlic cloves and 1 grated tomato
• •Paprika, bay leaf, EVOO and salt

Steps

1. 1Sauté the chopped onion, carrot and pepper in EVOO for 8–10 min.
2. 2Add the garlic, tomato and a tsp of paprika; cook 2 min.
3. 3Add the lentils and bay, cover with water and simmer 25–30 min (5 if canned).
4. 4Adjust salt and let it rest. Even better the next day.

Ingredients

• •Veg of choice (courgette, leek, pumpkin, carrot)
• •1 small potato (for texture)
• •EVOO, salt and a splash of water or broth

Steps

1. 1Chop the veg and sweat it in EVOO for 5 min.
2. 2Cover with water or broth and cook 15–18 min until tender.
3. 3Blend, adjust salt and add a drizzle of raw EVOO to serve.

Ingredients

• •2 fillets or pieces of fish (salmon, mackerel or white)
• •Thinly sliced veg (courgette, onion, tomato)
• •Lemon, EVOO, garlic, herbs and salt

Steps

1. 1Preheat oven to 200 °C. Lay the veg as a bed on a tray.
2. 2Place the fish on top, drizzle with EVOO, lemon, garlic and herbs.
3. 3Bake 12–15 min (depending on thickness) until it flakes. Serve at once.

Ingredients

• •Leafy green base (spinach, rocket, lettuce)
• •A protein (boiled egg, tuna, chickpeas, tofu)
• •A wholegrain (quinoa, rice or bread) and veg to taste
• •Dressing: EVOO, lemon or vinegar, salt

Steps

1. 1Formula: greens + protein + wholegrain + colour (veg) + good fat.
2. 2Chop everything in a bowl, dress just before eating and toss.

Ingredients

• •1 can of cooked chickpeas, drained
• •1 tbsp tahini (or sesame paste)
• •Juice of half a lemon, 1 garlic clove, EVOO, cumin, salt

Steps

1. 1Blend everything with a little cold water until creamy.
2. 2Taste and adjust lemon and salt. Serve with a drizzle of EVOO.
3. 3Keeps 3–4 days in the fridge. Perfect as a snack with crudités.

Ingredients

• •1 banana and fruit to taste
• •A handful of fresh spinach
• •1 tbsp oats and 1 tbsp seeds
• •Water, milk or plant drink

Steps

1. 1Put everything in the blender with just enough liquid to cover.
2. 2Blend 30–40 s until smooth. Drink it fresh.

Ingredients

• •2–3 eggs
• •Chopped veg (spinach, courgette, onion, pepper)
• •EVOO, salt and pepper

Steps

1. 1Sauté the veg in EVOO until tender, 6–8 min.
2. 2Beat the eggs with salt, pour over the veg and lower the heat.
3. 3Set 2–3 min per side. Keep the centre juicy. Serve with salad.

Ingredients

• •Pre-cooked brown rice (use yesterday's)
• •Assorted veg in strips and tofu or egg
• •Garlic, ginger, low-salt soy sauce, EVOO

Steps

1. 1Stir-fry the garlic and ginger in EVOO on high 1 min.
2. 2Add the veg and tofu/egg; stir-fry 5–6 min, keeping them crisp.
3. 3Add the rice, a splash of soy and stir-fry 2 min more. To the table.