RecipesCopy Link

• Breakfast
• Lunch
• Dinner

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• Sides
• Sauces
• Spices
• Post-Workout

Breakfast

Feel free to complement the breakfast option with extra fruit, berries, sauerkraut/kimchi, or a Dairy Berry Cup.

Bircher MuesliCopy Link

The cool sibling of Porridge Powerhouse. A tangy, refreshing oat-based mix of spices, seeds, nuts, and fruits. Plus, it's packed with probiotics. Recommendation: Pre-mix a batch of oats and grain flakes in a large container. Do the same with the seeds, splitting flax and hemp into its own container, while keeping the pumpkin and sunflower seeds separate in the fridge. Feel free to halve the recipe if the bowl is too large. About 800 calories.

• 1/4 cup rolled oats
• 1/4 cup barley flakes (or rolled oats)
• 1/4 cup rye flakes (or rolled oats)
• 2 tbsp spelt flakes (or rolled oats)
• 2 tsp chia seeds (or ground flax seeds)
• 1 tsp sesame seeds
• 1/2 tsp poppyseeds
• 1 tsp hemp seeds
• 1 tsp ground flax seeds
• 1/2 cup plain yogurt or kefir, or a mix
• 1 apple, grated (e.g. Granny Smith)
• 1/4 cup blueberries
• 1/4 cup strawberries or raspberries (optional)
• 1 tbsp pumpkin seeds
• 1 tbsp sunflower seeds
• 5 pieces of almonds, chopped
• 5 pieces of walnuts, chopped
• 5 pieces of hazelnuts, chopped (or additional almonds or walnuts)
• 1 tbsp flaxseed oil or walnut oil (optional)
• Salt, pinch
• 1 tbsp lemon juice
• Cinnamon to taste
• Nutmeg, pinch (optional)
• Cardamom, pinch (optional)
• 1/2 tsp vanilla extract (optional)

1. Scoop ~3/4 cup of the oats and flakes mixture into a large eating bowl. Add 2 tbsp of the chia-sesame-hemp-flax-poppyseed mixture.
2. Grate the apple, add the berries, and stir in Greek yogurt or kefir along with the lemon juice. Cover with water until an inch above the mixture, then cover and soak overnight in the fridge.
3. Stir in the flaxseed or walnut oil, salt, vanilla extract, cinnamon, nutmeg, and cardamom, along with the chopped almonds, hazelnuts, walnuts, sunflower seeds, and pumpkin seeds.

While not included in this recipe, you can further sweeten it with raisins, dried apricots, figs, dates, or a small amount of honey or maple syrup (e.g., 1/4 tsp).

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Open-Faced SandwichCopy Link

A versatile start to your morning. A nice balance of a variety of nutrients and flavours. Complements well with a side of fruits, nuts, and seeds.

• 1 slice of true sourdough bread, Fitness bread, 3-grain bread, rye bread or pumpernickel bread
• Option 1: Nut butter, almond butter, peanut butter, and/or chocolate almond spread
• Option 2: Fried egg and/or avocado with sauerkraut/kimchi or chimichurri
• Option 3: Canned sardines or herring, with a spread of horseradish-mustard and/or mayonnaise

1. Warm the slice of bread in a toaster oven if desired. Cut the slice of bread in half.
2. Option 1: Spread any of the nut butters or chocolate almond spread on one or both halves of the bread.
3. Option 2: Top one or both halves with a fried egg, and/or spread mashed avocado seasoned with salt, pepper, garlic powder, red pepper flakes, lemon juice, and olive oil. Top with sauerkraut or kimchi. Cherry tomatoes and arugula are excellent additional toppings.
4. Option 3: Top one or both halves with canned sardines or herring. Add a spread of horseradish-mustard and/or mayonnaise. Garnish with thinly sliced red onions or fresh herbs, if desired.

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Porridge PowerhouseCopy Link

A big, comforting bowl of a nutritionally-packed mix of whole grains, nuts, seeds, berries, warm spices, and a natural sweetness from apples. Recommendation: Pre-mix a batch of oats and grain flakes in a large container. Do the same with the seeds, splitting flax and hemp into its own container, while keeping the pumpkin and sunflower seeds separate in the fridge. Feel free to halve the recipe if the meal is too large. About 900 calories.

• 1/4 cup rolled oats
• 1/4 cup barley flakes (or rolled oats)
• 1/4 cup rye flakes (or rolled oats)
• 2 tbsp spelt flakes (or rolled oats)
• 2 tsp chia seeds (or ground flax seeds)
• 1 tsp sesame seeds
• 1/2 tsp poppyseeds
• 1 tsp ground flax seeds
• 1 tsp hemp seeds
• 1/2 cup kefir or plain yogurt, or a mix
• 1 tbsp of nut butter, almond butter, or peanut butter
• 1 side of an apple, chopped or grated (e.g. Gala, Red Delicious)
• 1/4 cup blueberries
• 1/4 cup strawberries, sliced (optional)
• 1 tbsp pumpkin seeds
• 1 tbsp sunflower seeds
• 5 pieces of almonds, chopped
• 5 pieces of walnuts, chopped
• 5 pieces of hazelnuts, chopped (or additional almonds or walnuts)
• 1/4 tsp salt, or to taste
• Cinnamon to taste
• Cardamom, pinch (optional)
• Nutmeg, pinch (optional)
• 1/2 tsp vanilla extract (optional)

1. Scoop 1 cup of the oats and flakes mixture into a large eating bowl. Add 3-1/2 tsp of the chia-sesame-poppyseed mixture.
2. For best results, fill with 1-1/4 cups of water with 1/2 cup of kefir or plain yogurt, cover and soak overnight (refrigerate for yogurt) for no longer than 12 hours. If in a rush, pour boiling water over the mix on the day of consumption and let sit for at least 20 minutes (or 85ºC water over 2 hours).
3. Stir in the salt, nut butter, and apple.
4. Microwave at 30-second intervals, stir, and repeat until it reaches your desired warmth. You can top up with boiling water to your desired consistency or add kefir or yogurt.
5. Mix in the cinnamon, blueberries, and optional strawberries, nutmeg, and cardamom, chopped almonds, hazelnuts, walnuts, sunflower seeds, pumpkin seeds, ground flax, and hemp seeds, along with optional vanilla extract.
6. Enjoy the rest of the apple as your post-breakfast snack.

While not included in this recipe, you can further sweeten it with raisins, dried apricots, figs, dates, or a small amount of honey or maple syrup (e.g., 1/4 tsp).

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Lunch

Foundation: ExpressCopy Link

Nutritionally dense and quicker to prepare than Foundation: Complete, though it doesn't achieve the same level of optimization for nutrient balance and completeness. Recommendation: Make batches of 3 or more containers for easy microwaving. Tip: Instead of using the listed spices, go with the Foundation Spice Mix. About 950 calories.

• 1/2 cup cooked whole grain (e.g. barley, quinoa, buckwheat, brown rice)
• 1/2 cup cooked lentils
• 1/3 can of chickpeas
• 1/3 can of black beans or navy beans
• 1/2 cup spinach
• 1/2 cup cabbage, shredded, or Brussels sprouts, chopped
• 1 cup broccoli, chopped
• 1 carrot, diced
• 1/2 cup bell pepper, diced
• 1/2 cup green beans or asparagus, chopped
• 1/3 cup zucchini, eggplant, or beets (optional)
• 1 chili pepper, sliced (optional)
• Salt
• Pepper
• Paprika
• Garlic powder
• Cumin
• Coriander
• Turmeric
• Chili flakes
• Thyme or oregano
• 2–3 tbsp oil
• 1 tbsp lemon juice or vinegar
• Hot sauce, ajvar, horseradish mustard, yogurt, sauerkraut/kimchi, or any other sweet-free low-calorie seasonings (optional)

1. Lay out the spinach and cabbage or Brussels sprouts in a large microwavable glass container. Layer on the cooked grains, lentils, chickpeas, and beans.
2. Add the broccoli, carrot, bell pepper, green beans, along with any other optional vegetables.
3. Generously sprinkle the salt, spices, and herbs. Drizzle oil and the lemon juice or vinegar. Add any other seasonings if desired.
4. Store in the fridge or if consuming, microwave for 7–10 minutes, until vegetables are tender. Stir until the ingredients are mixed well.

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Foundation: CompleteCopy Link

Possibly the healthiest meal ever designed. It takes about an hour to prepare (excluding the Legume Mix), so make batches of at least three containers for easy microwaving. It's well worth the effort, offering an incredible range of nutrients to support optimal health and performance. Plan ahead! About 1000 calories.

• Four-Legume Mix
• Perfect Mushrooms
• Whole Grains (Cooked)
• 1/2 cup spinach
• 1/2 cup cabbage, shredded, or Brussels sprouts, chopped
• 1 cup broccoli, chopped
• 1 carrot, diced
• 1/2 cup bell pepper, diced
• 1/2 cup green beans or asparagus, chopped
• 1/3 cup zucchini, eggplant, or beets (optional)
• Salt
• Foundation Spice Mix
• 3 tbsp oil
• 1 tbsp lemon juice or vinegar
• Hot sauce, ajvar, horseradish mustard, yogurt, sauerkraut/kimchi, or any other sweet-free low-calorie seasonings (optional)

1. Lay out the spinach and cabbage or Brussels sprouts in a large microwavable glass container. Layer on the cooked grains and legumes.
2. Add the broccoli, carrot, bell pepper, green beans, and mushrooms, along with any other optional vegetables.
3. Generously sprinkle the salt, spices, and herbs. 4. Drizzle oil and the lemon juice or vinegar. Add any other seasonings if desired.
4. Store in the fridge or if consuming, microwave for 7–12 minutes, until vegetables are tender. Stir until the ingredients are mixed well.

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Dinner

Baked Salmon and WedgesCopy Link

Deceptively easy to make and makes a great weekly meal, the salmon fillet is baked alongside starchy wedges, and a healthy salad completes the dish. Choose from three delicious options to dress up your salmon.

• Baked Wedges
• 2 of any medium sized potatoes, sweet potatoes, or butternut squash equivalent
• Oil
• Paprika
• Cinnamon
• Cumin
• Pepper
• Salt

• Salmon Base
• 1 frozen salmon fillet (~200 g)
• 2 tbsp olive oil
• 1/4 tsp sea salt

• Option 1: Lemon Seasoning
• 4 cloves garlic, minced
• 2 tbsp lemon juice
• 1/2 tsp pepper
• 1 tsp dried thyme
• 1 tsp dried rosemary
• 1 tsp dried parsley
• 1 tsp dried dill
• Lemon slices (optional)

• Option 2: Indian Spices
• 1/4 tsp pepper
• 4 cloves garlic, minced, or 1 tsp garlic powder
• 1/2 tsp cumin, ground
• 1-inch fresh piece, or 1/2 tsp ground ginger
• 1/2 tsp coriander, ground
• 1/2 tsp turmeric, ground
• 1/4 tsp cayenne pepper, ground (adjust to taste)
• 2 tbsp lime juice
• Fresh cilantro (optional for garnish)

• Option 3: Chimichurri
• Chimichurri

• Salad
• Spinach or kale
• Olive oil
• Balsamic vinegar
• Pepper
• Salt
• Cherry tomatoes, halved (optional)

1. Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or aluminium foil. Add another piece of aluminum foil for wrapping the salmon on the side.
2. Cut the potatoes, sweet potatoes, or butternut squash into wedges or thick sticks. Toss in a large bowl with oil and season with paprika, cinnamon, cumin, pepper, and salt. After tossing, line the baking sheet with the wedges individually spaced.
3. In a small bowl, whisk together the olive oil, salt and ingredients from option 1 or option 2 to make a marinade.
4. Rinse the frozen salmon fillet under cold water to remove any ice glaze. Pat it dry with a paper towel. Place the salmon fillet on the prepared foil, skin side down.
5. Brush the marinade generously over the salmon fillet, coating it well. Arrange the optional lemon slices on top of and around the salmon. Fold and cover with the foil.
6. Bake the salmon and fries in the preheated oven for 30 minutes. Halfway through cooking (15 min), uncover the top foil from the salmon and expose to the heat. The internal temperature of the salmon should reach 145°F (63°C) and should flake easily.
7. If using chimichurri, brush on the salmon before serving. Garnish with fresh dill or parsley, if desired.
8. Whisk the olive oil and balsamic vinegar well with the pepper and salt. Serve the dish with the side of salad.

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Black Bean Taco BowlCopy Link

Modification: Easily turn it into black bean taco soup with instructions below. Feel free to add in cooked shrimp, or have some yogurt on the side.

• 1 cup quinoa, cooked
• 1 tbsp oil
• 1 large onion, chopped
• 3 cloves garlic, minced
• 2 carrots, chopped
• 2 celery stalks, chopped
• 1 red bell pepper, diced
• 1 can (15 oz) black beans, rinsed and drained
• 1 can (15 oz) diced tomatoes
• (Soup: 4 cups vegetable broth)
• 1.5 tsp ground cumin
• 1.5 tsp smoked paprika
• 1 tsp pepper
• 1 tsp chili powder
• 1 tsp dried oregano
• Salt to taste
• 1/4 cup fresh cilantro, chopped (optional)
• Juice of 1 lime (~2 tbsp)
• 1 avocado, diced (optional)

1. Heat the oil in a large pot over medium heat. Add the chopped onion, carrots, and celery. Cook, stirring occasionally, until the vegetables are softened, about 5 minutes.
2. Add the minced garlic and diced red bell pepper. Cook for another 3 minutes.
3. Stir in the ground cumin, smoked paprika, chili powder, pepper, and dried oregano. Cook for about 1 minute.
4. Add the diced tomatoes and black beans (plus vegetable broth if making soup). Bring the mixture to a boil, then reduce the heat to low and let it simmer for 15–20 minutes, covered (20–25 minutes if making the soup).
5. Season with salt to taste. For the bowl, top the warm quinoa with the black bean mixture and serve. If making soup, stir in the cooked quinoa and let the soup simmer for an additional 5 minutes, then add in the lime juice.
6. Garnish the bowl with a squeeze of fresh lime juice, chopped cilantro, and diced avocado if desired.

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Butter Chicken Sans ButterCopy Link

Serve with a whole grain of your choice. Goes great with Greek yogurt.

• 2 chicken breasts, cubed (about 400 g)
• 2 tbsp oil, or if you must, ghee or butter
• 3 garlic cloves, minced
• 1 onion, finely chopped
• 1 small piece ginger, grated
• 1-2 green chilis, chopped
• 3-4 cardamom pods
• 3 whole cloves
• 1 cinnamon stick
• 1-1/2 tsp garam masala
• 1-1/2 tsp turmeric
• 1-1/2 tsp coriander powder
• 1-1/2 tsp cumin
• 3/4 tsp salt
• 1/2 tsp fenugreek (optional)
• 1/2 small can tomato paste (about 80 g)
• 1 can (400 g/14 oz) tomatoes
• 100 mL water
• 200 mL coconut milk or 150 mL of Greek yogurt or kefir
• 2 cups of spinach

1. Optional: Marinate the cubed chicken breast (optional) with 1 tbsp yogurt, 1/2 tsp turmeric, and 1/2 tsp garam masala. Let sit for 30 minutes.
2. In a pan or skillet, cook the onions in 2 tbsp of oil over medium-low heat for 10–15 minutes, until caramelized to a golden brown. Add garlic, ginger and chilis, and cook for another 2 minutes.
3. Add all the spices including salt, stirring for 2 minutes.
4. Add the tomato paste, tomatoes, and water to the spice mixture. Bring to a boil, then simmer for 30–40 minutes, stirring occasionally.
5. In a separate pan, heat oil at medium heat and brown the marinated chicken breasts for 5–7 minutes, then set aside.
6. Stir in the coconut milk, Greek yogurt, or kefir, along with the cooked chicken to the mixture. Simmer on low for an additional 10 minutes, or until chicken is cooked through. During the last 5 minutes of cooking, add in the spinach and let it wilt into the mixture.

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Butternut Squash Moroccan StewCopy Link

Well worth the effort for a delicious meal to pair with quinoa or a whole grain of your choice.

• 2 tbsp oil
• 2 cups chickpeas, cooked, or 1 can (14 oz/400 g)
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 tbsp ginger, minced
• 1 tsp salt
• 1 tsp black pepper
• 1 tsp ground coriander
• 1 tsp ground cumin
• 1 tsp turmeric
• 1/2 tsp cayenne pepper
• 2 cups vegetable broth
• 4 cups butternut squash cut into 1-1/2 inch cubes
• 1 large carrot cut into 1-inch thick rounds
• 1 can tomatoes (400 g/14 oz)
• 3 tbsp lemon juice
• 1 tsp white wine vinegar or apple cider vinegar
• 1 pinch saffron
• 1 tsp harissa or 1/2 tsp crushed chili flakes (optional)
• 1/4 cup Greek yogurt or kefir, or a mix
• 1/2 cup fresh cilantro, chopped (3 tbsp dry cilantro)

1. Heat oil in a large pot over medium heat. Add onions and sauté until soft, about 5 minutes.
2. Add garlic and ginger, cooking for another minute until fragrant.
3. Stir in salt, black pepper, coriander, cumin, turmeric, and cayenne pepper, and cook for 30 seconds to 1 minute, until fragrant.
4. Pour in a couple of tablespoons of broth to deglaze the pot, scraping any browned bits from the bottom. Then add the remaining broth.
5. Add butternut squash, carrots, and tomatoes. Crush the tomatoes.
6. Bring to a boil, then reduce heat to a simmer. Cover and cook for 25–30 minutes, or until the squash and carrots are tender.
7. Add chickpeas and simmer for another 5–10 minutes.
8. Turn off and stir in the lemon juice and vinegar. After 5 minutes, stir in Greek yogurt or kefir, saffron, harissa (or crushed chili flakes, if using), and cilantro.

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Chana DalCopy Link

Classic Indian chickpea dish. Serve hot with brown rice, flatbread, or a whole grain of your choice.

• 1 tbsp oil
• 1 can (400 mL) of chickpeas, or precooked
• 2 cups water
• 1 medium onion, finely chopped
• 4-5 cloves of garlic, minced
• 1-inch piece of ginger, finely chopped
• 2-3 green chilis, slit (optional for heat)
• 1 medium tomato, finely chopped
• 1 tsp cumin seeds
• 1 tsp turmeric powder
• 1 tsp coriander powder
• 1/2 tsp red chili powder
• 1 bay leaf
• 1/2 tsp garam masala (optional)
• 1/2 tsp salt

1. Heat oil in a large pan over medium heat. Add the cumin seeds and let them sizzle for about 30 seconds until fragrant.
2. Add the onions, garlic, ginger, and green chilis (if using). Cook for 5–7 minutes, stirring occasionally, until the onions are soft and golden.
3. Stir in the tomatoes, turmeric, coriander powder, red chili powder, and the bay leaf. Cook for 3 minutes.
4. Add the chickpeas to the pan and pour in 2 cups of water. Bring the mixture to a simmer, about 15 minutes.
5. If using garam masala, stir it in during the last 2 minutes. Season with salt.
6. Remove the bay leaf before serving. Garnish with fresh cilantro if desired.

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Coconut Curry BowlCopy Link

Pair with cooked barley, brown rice, quinoa, or noodles.

• Coconut Curry Broth
• 1 tbsp coconut oil, or other oil
• 1 can (400 mL) coconut milk
• 1 cup vegetable broth
• 2 tbsp red/green curry paste
• 1 tbsp tamari or soy sauce
• 1 tbsp lime juice
• 1 tsp turmeric
• 1 tsp ground coriander
• 1/2 tsp ground cumin
• 1/2 tsp chili flakes (adjust to taste)
• 1/2 tsp pepper
• Salt to taste

• Vegetables and Protein
• 1 cubed block of fried tofu, or shrimp (200 g)
• 1 large sweet potato, diced
• 1 cup edamame, shelled
• 1 cup green beans or long beans, cut into 2-inch pieces
• 1 bell pepper, sliced
• 1/4 cup fresh cilantro, chopped (optional)

1. In a large pot or Dutch oven, heat the oil over medium heat. Add the red curry paste and cook for 1–2 minutes until fragrant.
2. Slowly add the coconut milk and vegetable broth, stirring to combine. Add soy sauce or tamari, lime juice, turmeric, ground coriander, ground cumin, chili flakes, and pepper. Stir well to incorporate all the spices. Bring the mixture to a simmer and let it cook for about 5 minutes.
3. Add the sweet potato and cook for about 10 minutes.
4. Add the green beans, bell pepper, and edamame. Cook for an additional 5–7 minutes.
5. Stir in the fried tofu or shrimp and let it heat through for 3 minutes. Add salt to taste.
6. Ladle the coconut curry mix over the grains. Garnish with fresh cilantro.

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Drunken Noodles (Pad Kee Mao)Copy Link

A tasty meal to make when pressed for time, this spicy Thai dish features chewy noodles, aromatic vegetables, and umami-rich sauce.

• Base
• 1 tbsp oil
• 200 g noodles (wide rice, Udon, Ramen, or Fettuccine)
• Fried tofu, or 300–400 g of pre-cooked shrimp, sliced chicken, or sliced beef
• 1–3 chilis, whole
• 3 garlic cloves, minced
• 1 onion, thinly sliced
• 1 bell pepper, sliced
• 1 small carrot, julienned
• 1 sliced tomato (optional)
• 1 cup basil leaves, or 2–3 tbsp dried basil
• Pinch of ground star anise or fennel seeds

• Sauce
• 2 tbsp soy sauce
• 1–3 tbsp fish sauce and/or oyster sauce
• 1 tsp lime juice or vinegar
• 1 tsp honey (optional)

1. Cook the noodles according to package directions, if required.
2. Cook the tofu, or at medium heat, the shrimp (2–3 minutes), sliced chicken (4–5 minutes), or sliced beef (3–4 minutes).
3. In a wok or a cast-iron pan, heat oil at high heat. Add garlic and chilis, and cook for 20 seconds.
4. Add onions, bell peppers, carrots, and tomato, stirring frequently for 3–4 minutes.
5. Add the noodles and the sauce, tossing for 2 minutes.
6. Turn off the heat and add the cooked tofu (or chicken or beef) and basil. Add a pinch of optional star anise or fennel seeds and toss thoroughly.

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Easy UdonCopy Link

A quick, delicious, and balanced recipe for an Asian-style udon noodle stir-fry or soup. This flexible dish can easily be modified with a peanut satay variation. Goes great with Spicy Chili Miso.

• 1 tbsp sesame oil
• 1 block of fried tofu, cubed, or 200 g shrimp
• 200 g udon noodles (packaged)
• 4 cups broth (if making soup)
• 2 cloves garlic, minced
• 1 tsp ginger, grated or minced
• 1 small onion, sliced
• 2 cups frozen mixed vegetables
• 1 cup edamame, shelled (optional)
• 1/2 cup sliced mushrooms
• 1 tbsp soy sauce
• 1 tbsp fish sauce or oyster sauce
• Pepper, to taste
• Sesame seeds (optional)

• Peanut Satay Modification
• 2 tbsp peanut butter (4 tbsp for soup)
• 1 tsp lime juice
• 1/2 cup coconut milk (optional)
• Chili flakes or sriracha, to taste (optional)

1. In a large wok or skillet (or pot for soup), heat the sesame oil over medium-high heat and fry the tofu. If using shrimp, cook for 2–3 minutes per side until pink and opaque. Remove and set aside.
2. Add a bit more oil if needed, then add the ginger, garlic, and onions. Sauté until fragrant, about 1 minute.
3. Add the broth (if making soup), frozen vegetables, mushrooms, and optional edamame. If using, stir in the peanut satay mix at this point. Cook (or simmer) for 5–7 minutes, stirring often.
4. Add the soy sauce, fish or oyster sauce, and prepared udon noodles. Cook through, 2–3 minutes.
5. Add back in the shrimp or add in the cooked tofu. Adjust with pepper if needed.
6. Serve with optional sesame seeds.

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Hearty HaluskiCopy Link

A modified version of the traditional Polish cabbage, onion, and egg noodle dish, combining protein-rich eggs and legumes for a nutritious balance and added umami.

• 2+1 tbsp oil
• 1/2 whole cabbage (600–700 g), thinly sliced
• 1 cup precooked lentils or chickpeas
• 100 g egg noodles or durum wheat pasta
• 2–4 eggs, lightly beaten
• 1 onion, sliced
• 1 clove garlic, sliced
• 1-1/2 cups of mushrooms, chopped (optional)
• 1 tsp smoked paprika
• 1/2 tsp pepper
• 1/2 tsp salt
• 2 tsp soy sauce
• 1 tbsp lemon juice

1. Unless using canned chickpeas, cook the lentils. Separately, bring a large pot of salted water to a boil and cook the egg noodles (or chosen pasta). Drain and set aside.
2. In a large pot or Dutch oven, heat the 2 tablespoons of oil over medium heat. Add the sliced onion and sauté until golden brown, about 5–7 minutes.
3. Add optional mushrooms and cook until they release moisture and brown, 6–8 minutes.
4. Add the cabbage and garlic, and cook until the cabbage softens, stirring frequently, for about 10 minutes. In the last minute, season with smoked paprika, pepper, and salt.
5. Mix in the lentils (or chickpeas) and soy sauce. Cook for another 4 minutes.
6. Push the mixture to the side of the pan, and in the open space, add 1 tablespoon of oil and pour in the eggs. Scramble the eggs until cooked, a few minutes, then combine to the mixture.
7. Mix in the cooked noodles and lemon juice and turn off the heat. Adjust with additional salt and pepper to taste, if desired.

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Jambalaya ModCopy Link

Tofu or chicken Jambalaya modification with the addition of shrimp, offering a healthier alternative to sausages.

• 2 tbsp oil or butter
• 1 tofu block (350–450 g), cubed, or 350–400 g cubed chicken; marinated in paprika, cumin, garlic powder, and a little soy sauce for 20 minutes
• 5 cloves garlic, minced
• 1 onion, diced
• 2 celery stalks, diced
• 1 carrot, diced
• 1 bell pepper, diced
• 2 tsp smoked paprika
• 1 tsp ground cumin
• 1/4 tsp cayenne pepper or chili flakes
• 1/4 tsp pepper
• 1/2 tsp oregano
• 1/2 tsp thyme
• 1 bay leaf
• Salt, to taste
• 2 tsp Worcestershire sauce (optional)
• 1 can (400 g/14 oz) tomatoes
• 1/2 cup dry quinoa or dry lentils, rinsed
• 2 cups broth, or water
• 300 g shrimp

1. Melt 2 tablespoon of oil or butter in a large pan at medium heat. Add the garlic, onion, celery, carrot, and bell pepper. Cook for about 10 minutes until softened.
2. In a separate pan, fry the marinated tofu (or chicken) in an additional 2 tablespoon of oil on medium-high heat. Cook for 12–16 minutes (7–10 minutes for chicken) until browned. Set aside.
3. Add the paprika, cumin, cayenne pepper or chili flakes, pepper, oregano, thyme, and bay leaf. Cook for 1 minute.
4. Stir in the tomatoes and salt to taste, along with optional Worcestershire sauce. Cook for 3 minutes.
5. Add the quinoa or lentils and broth, bring to a boil, then reduce heat to low. Cover and simmer for 30 minutes.
6. Add shrimp and tofu and cook for 3–4 minutes until just done.

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Kasha ScrambleCopy Link

This Kasha Scramble is a nutritious, savoury mix of buckwheat groats, scrambled eggs, fresh veggies, and Parmesan, topped with herbs and crunchy toasted seeds or nuts. It's a hearty, flavourful dish perfect for breakfast or brunch.

• 1 cup kasha (buckwheat groats), cooked
• 2 large eggs
• 1/4 cup grated Parmesan cheese
• 1 cup fresh spinach leaves
• 1/2 diced bell pepper and/or shredded cabbage
• 1/2 onion, diced
• 2 tbsp oil
• 2 cloves garlic, minced
• 1/4 tsp salt
• 1/2 tsp pepper
• 1/4 tsp paprika
• 1/2 tsp dill
• 1/2 tsp parsley
• 2 tbsp toasted nuts or seeds (such as sunflower seeds, pumpkin seeds, or chopped almonds)

1. Heat 1 tablespoon of oil in a large skillet over medium heat. Add the diced onions and bell peppers or cabbage. Sauté until softened, about 5–7 minutes.
2. Add the spinach and minced garlic. Cook until the spinach is wilted, about 2 minutes. Season with salt, pepper, paprika, and herbs. Remove the vegetables from the skillet and set aside.
3. In the same skillet, heat the other 1 tablespoon of oil over medium heat. Crack the eggs into the skillet and scramble, under 1 minute.
4. Add the cooked kasha to the skillet with the eggs. Stir to combine and heat through for 1-2 minutes.
5. Mix in the sautéed vegetables and grated Parmesan cheese. Stir until the cheese is melted and everything is well combined.
6. Sprinkle with fresh herbs and toasted nuts or seeds for added crunch and flavour.

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Minestrone SoupCopy Link

One of the healthiest meals listed here, alongside its cousin, Pasta e Vaianeia. A surprise in every bite due to its complex variety of plants, this soup pairs well with cooked barley, grated Parmesan cheese, or homemade sourdough bread.

• 150 g (3/4 cup) dry white beans (or 1 400 g can)
• 150 g (3/4 cup) dry chickpeas (or 1 400 g can)
• 150 g (3/4 cup) dry black beans (or 1 400 g can)
• 2 tbsp olive oil
• 6 cups vegetable broth or water
• 8 cloves garlic, chopped
• 1 onion, chopped
• 5 stalks celery, chopped
• 5 carrots, chopped
• 1.5 cups potatoes, cubed
• Spinach, kale, cabbage, green beans, or zucchini, chopped (optional)
• 1 tsp oregano
• 1 tsp pepper
• 1 bay leaf
• 1 can tomatoes (400 g/14 oz can) or 5 Roma tomatoes, chopped
• Salt to taste

1. Soak the garbanzo beans, white beans, and black beans overnight in water. Drain and rinse the beans before cooking. If using canned, skip to step 3.
2. Place the soaked beans in a large pot and cover them with fresh water. Bring to a boil, then reduce the heat and simmer for 45 minutes to 1 hour. Drain the beans and set them aside. Skip this step if using canned.
3. In a large pot, heat the 2 tablespoon of olive oil over medium heat. Add the chopped onion, celery, carrots, and garlic. After a few minutes, add in any other optional vegetables except for spinach or kale. Add more olive oil if needed. Sauté for about 5–7 minutes total.
4. Add in the potatoes, oregano, pepper, and bay leaf. Add in any optional spinach or kale. Mix thorougly.
5. Add the tomatoes and the 6 cups of vegetable broth or water.
6. Bring the soup to a boil, then reduce the heat to low and simmer for 20–25 minutes, covered.
7. Stir in the cooked beans and simmer for another 10–15 minutes.
8. Taste the soup and add salt or pepper to your liking. Remove the bay leaf before serving.

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Mushroom Barley SoupCopy Link

You can add a splash of kefir or Greek yogurt before serving, or add extra vegetables such as kale or spinach.

• 1 cup pot barley
• 2 tbsp olive oil
• 1 onion, finely chopped
• 3 cloves garlic, minced
• 3 carrots, sliced
• 4 celery stalks, sliced
• 400–500 grams (about 1 pound) mushrooms, sliced (you can use a mix of cremini, shiitake, and button mushrooms)
• 8 cups broth
• 1–2 tbsp soy sauce
• 1 tsp dried thyme
• 1 tsp dried rosemary
• 1 tsp pepper
• 2 bay leaves
• Salt to taste
• Fresh parsley, chopped (optional)

1. Rinse the barley under cold water. Cook the barley in 3 cups of boiling water for 20 minutes until partially cooked. Drain and set aside.
2. In a large pot, heat the olive oil over medium heat. Add the onions and garlic, and sauté, about 5 minutes.
3. Add the carrots and celery, and continue to sauté for another 5 minutes.
4. Add the sliced mushrooms to the pot, cook for about 10 minutes.
5. Add the partially cooked barley to the pot. Pour in the broth.
6. Stir in the soy sauce, thyme, rosemary, pepper, and bay leaves. Add optional kale or spinach.
7. Bring the soup to a boil, then reduce the heat to low and simmer for 30 minutes.
8. Season with salt to taste. Ladle into bowls and garnish with optional parsley and kefir or Greek yogurt.

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PaellaCopy Link

This Spanish paella combines the richness of saffron-infused broth with chicken and beans, or opt for a fully vegetarian version with just beans. You may need to plan ahead to enjoy this recipe.

• 2 tbsp olive oil
• 1 cup white beans (navy beans) soaked and precooked, or canned
• 400 g chicken thighs; or chicken breast marinated in olive oil, garlic, and lemon juice; or double beans (any kind) for a vegetarian option
• 200 g green beans, cut into 2-inch pieces
• 1 ripe tomato, grated, or tomato purée
• 2 cloves garlic, minced
• 1/2 tsp sweet paprika
• 3 or 4 cups broth (3 cups for quinoa, 4 cups for barley)
• 1 pinch saffron threads, bloomed in 2 tbsp warm water
• 1/2 tsp pepper
• 1 tsp salt
• 1 cup barley or quinoa, dry
• Lemon wedges, for serving

1. Heat olive oil in a large pan over medium-high heat. Add chicken and sear for 5–7 minutes per side until golden brown. Remove and set aside. If using beans only, skip this step.
2. Lower to medium heat and add green beans to the same pan and cook for 2–3 minutes.
3. Stir in grated tomato (or tomato purée), garlic, and paprika, cooking for another 2 minutes.
4. Pour in the broth and saffron with its soaking water. Season with salt and pepper, then bring to a boil.
5. Add quinoa or barley and the white beans, stirring gently to distribute evenly. If using, place chicken back into the pan, making sure it is partially submerged in the liquid.
6. Reduce heat to a simmer and cook, uncovered, until the grains are tender—about 20–25 minutes for quinoa and 35–45 minutes for barley. Add 1/4 cup more broth at a time if needed.
7. Remove from heat and let the dish rest for 5 minutes. Squeeze the lemon wedges over the finished dish.

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Pasta e VaianeiaCopy Link

A colourful veggie pasta soup, vying with Minestrone Soup for the title of healthiest soup. Start early, as it requires a long yet leisurely cooking time to layer its flavours. A traditional dish from Molochio, a small town in Calabria, Italy, known for its unusually high number of centenarians.

• 1 can beans, 450 mL (15 oz), any type, drained and rinsed
• 2 cups green beans, chopped*
• 3 medium carrots, chopped*
• 1.5 cup broth
• 2 medium potatoes or sweet potatoes, cubed
• 2 medium zucchinis, chopped
• 1 medium tomato
• 100 g durum wheat wholemeal pasta, or egg noodles
• 2 tbsp olive oil
• 3 cloves garlic, minced
• 1 tsp dried basil (or 2 tbsp fresh basil)
• 1.5 tsp pepper
• 1 tsp salt

* Or substitute green beans and carrots with 4 cups of a similar frozen vegetable medley.

1. Cover beans with 1 inch of water in a pot, bring to a boil, then simmer until they are tender, 10 minutes.
2. Add carrots, green beans, and broth. Simmer for 30 minutes.
3. Add potatoes and simmer for another 15 minutes.
4. Add zucchini and tomato, simmer for 5 minutes and then smash the tomato.
5. Add pasta, olive oil, garlic, basil, pepper, and salt. Cook until pasta is al dente.

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Sardinian StewCopy Link

This traditional Mediterranean stew is a nourishing and flavorful dish featuring chickpeas, tomatoes, and vegetables.

• 2 tbsp olive oil
• 2 cups chickpeas, cooked (or one 15 oz can)
• 2 cups tomatoes, chopped (or one 400 g/14 oz can)
• 1 large onion, finely chopped
• 2 cloves garlic, minced
• 2 medium carrots, diced
• 2 stalks celery, diced
• 2 cups vegetable broth (or water)
• Salt and pepper, to taste
• Crushed red pepper flakes (optional)
• 1/2 cup Pecorino cheese, grated (or a hard, aged cheese)
• 2 handfuls fresh basil, chopped (or 2 tbsp of dry basil)
• 100 g durum wheat pasta, farro, or barley, cooked; or bread

1. Over medium heat in a large pot, sauté onion, carrot, and celery for 5 minutes in olive oil. Add garlic and cook for another minute and season with salt and pepper.
2. Stir in tomatoes and optional red pepper flakes until it becomes saucy.
3. Add in the chickpeas and the broth. Simmer for 20–30 minutes.
4. Just before finishing, add in Pecorino cheese and fresh basil.
5. Serve with cooked pasta, farro, barley, or a side of bread.

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ShakshukaCopy Link

A Middle Eastern and North African dish featuring poached eggs in a spiced tomato-based vegetable sauce.

• 2 tbsp oil
• 1 onion, diced
• 4 garlic cloves, finely chopped
• 1 red bell pepper, diced
• 1 tsp ground cumin
• 1 tsp sweet paprika
• 1/4 tsp ground cayenne pepper (optional for heat)
• 1 can (400 g/14 oz) diced tomatoes
• Pepper
• Salt
• 4–6 large eggs
• Fresh parsley or cilantro, chopped
• Crumbled feta cheese (optional)

1. Heat the oil in a large skillet over medium heat. Add the onion and bell pepper, and cook until soft, about 5 minutes.
2. Add garlic, cumin, paprika, and cayenne (if using), and cook for another minute.
3. Pour in the tomatoes and season with salt and pepper. Let the sauce simmer until it thickens slightly, about 8 minutes.
4. Make small wells in the sauce and crack the eggs into each well. Cover the skillet and cook until the eggs are just set, about 5–8 minutes, depending on how runny you like your yolks.
5. Sprinkle with chopped parsley or cilantro, along with optional feta cheese.

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Shepherd's PieCopy Link

With the traditional British recipe intact, it can also be a modern twist on an old classic: the Moroccan-inspired version can be plant-based by swapping ground beef with lentils and using butternut squash and carrots instead of potatoes.

• Topping
• 3 cups (450 g) butternut squash, cubed, or 3 medium-large potatoes, cubed
• 2 large carrots, sliced (1.5 cups) (optional if using potatoes)
• 2 tbsp oil or butter
• 1 cup kefir or Greek yogurt, or a mix
• 3 cloves garlic, minced
• 1 tsp salt
• 1 tsp pepper
• Paprika or nutmeg (optional)

1. If using butternut squash and carrots, preheat your oven to 400°F (205°C). Toss the cubed squash and sliced carrots with 1 tablespoon of olive oil. Spread them on a baking sheet lined with parchment paper and roast for 25–30 minutes, turning halfway through. If using potatoes, boil in a large pot of salted water for 15–20 minutes then drain.
2. Mash the roasted squash and carrots (or boiled potatoes) with the oil, kefir/Greek yogurt, garlic, salt, and pepper until smooth. Add paprika or nutmeg, if desired.

• Filling
• 400 g (2 cups) lentils, cooked and drained, or 400 g of ground beef
• 1 tbsp oil
• 1 onion, minced
• 2 garlic cloves, minced
• 1-1/2 tbsp Worcestershire sauce (or soy sauce)
• 1 tbsp flour or cornstarch
• 1 tsp salt
• 1 tsp pepper
• 1 tsp smoked paprika
• 1 tsp ground cumin
• 1/2 tsp dried thyme
• 1/2 tsp dried rosemary
• 3 cups mixed vegetables (carrots, green beans, corn, and peas), defrosted
• 1/2 cup broth or water
• 1/2 cup cheddar cheese, grated

1. Preheat your oven to 375°F (190°C).
2. In a large cast-iron skillet, melt the oil over medium heat. Add the onion and cook until translucent, about 5 minutes.
3. Add the garlic and cook for another minute.
4. Add the smoked paprika, cumin, thyme, and rosemary to the skillet, cook for one minute.
5. Add the cooked lentils to the skillet. Cook for about 3‐4 minutes. If using beef, cook for 7–10 minutes until browned.
6. Stir in the Worcestershire sauce (or soy sauce) and cook for another 2 minutes.
7. Stir in the flour or cornstarch, cook for one minute.
8. Add salt, pepper, mixed vegetables, and broth and stir to combine, 3 minutes.
9. Spread the mashed topping evenly over the top of the filling, ensuring it is fully covered.
10. Sprinkle the grated cheddar cheese on top.
11. Bake for 20–25 minutes, or until the cheese is melted and the top is golden brown.

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Spiced Legume StewCopy Link

Delicious on a bed of barley or mopped up with a slice of sourdough bread.

• 2 tbsp oil
• 1 onion, finely chopped
• 3 garlic cloves, minced
• 3 celery stalks, diced
• 1 large carrot, diced
• 1 bell pepper or zucchini (or both), diced
• 1 tsp cumin
• 1 tsp coriander
• 1 tsp paprika (or smoked paprika)
• 1/2 tsp black pepper
• 1/2 tsp turmeric
• 1/4 tsp cayenne pepper (optional)
• 1 can (400 g) chickpeas or black beans (or 1.5 cups cooked)
• 1 can (400 g/14 oz) diced tomatoes
• 2 cups broth
• 1 cup fresh cilantro, chopped, or 4 tbsp dried
• Salt to taste
• 3 tbsp lemon juice

1. Heat oil in a large pot over medium heat.
2. Add the onion, garlic, celery, carrot, and bell pepper (or zucchini). Sauté for about 5 minutes, until the vegetables soften.
3. Stir in the ground cumin, coriander, paprika, turmeric, black pepper, and cayenne pepper (if using). Continue cooking for another minute.
4. Add the chickpeas (or beans) and tomatoes to the pot. Stir to combine.
5. Stir in 2 cups of broth and bring to a boil.
6. Cover and simmer for 25–30 minutes, stirring occasionally.
7. Stir in the cilantro, lemon juice, and adjust with salt.
8. Serve the stew into bowls and garnish with extra fresh cilantro if desired.

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Sweet Potato Lentil Moroccan StewCopy Link

Surprisingly sweet! Ladle the stew into bowls over quinoa or a grain of your choice. A dollop of Greek yogurt also makes a nice addition.

• 2 tbsp oil
• 1 cup dried lentils (green or brown), rinsed and drained
• 2 purple sweet potatoes, cubed
• 1 onion, finely chopped
• 3 cloves garlic, minced
• 1-inch piece of fresh ginger, minced
• 1 tsp ground turmeric
• 1 tsp ground cumin
• 1/2 tsp ground coriander
• 1/4 tsp ground cinnamon
• 1/4 tsp ground black pepper
• 1/2 tsp salt, and to taste
• 1 can (400 g/14 oz) tomatoes
• 4 cups vegetable broth (or 3 cups + 1 cup of coconut milk)
• 2 cups chopped kale or spinach
• 3 tbsp lemon juice
• Fresh cilantro, chopped

1. In a large pot or Dutch oven, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
2. Add the minced garlic and ginger, and sauté for another minute until fragrant.
3. Stir in the ground turmeric, cumin, coriander, cinnamon, black pepper, and salt. Cook for another minute.
4. Add the rinsed lentils and cubed purple sweet potatoes to the pot. Stir to coat them with the aromatic spice mixture.
5. Pour in the tomatoes with their juices and the vegetable broth. Stir well to combine.
6. Bring the mixture to a boil, then reduce the heat to a simmer. Cover the pot and let it cook for 25 minutes.
7. Stir in the chopped kale or spinach and let it wilt into the stew, cooking for an additional 5 minutes.
8. Just before serving, stir in the lemon juice and additional salt, if needed. Garnish with fresh cilantro.

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Thai Curry BowlCopy Link

Choose between shrimp or chicken for this flavourful Thai curry, brimming with vibrant vegetables and aromatic spices. Pair with brown rice, quinoa, or barley.

• 1 tbsp oil
• 2–3 tbsp Thai red/green curry paste
• 2 cloves garlic, minced
• 1 tsp ginger, minced, or 1/4 tsp ground ginger
• 1/2 tsp ground coriander
• 1/2 tsp ground cumin
• 1 can (400 mL) coconut milk
• 1 medium zucchini, half-moon slices
• 1 bell pepper, sliced strips
• 1 cup eggplant, cubed (or substitute with extra zucchini or bell pepper)
• 300–400 g shrimp, peeled and deveined, or chicken, cubed
• 1 tbsp fish sauce (adjust to taste)
• 1/2 cup fresh basil, or 2 tbsp of dried basil
• 1/2 tsp salt
• Juice of 1 lime (~2 tbsp)
• 1–2 red chili peppers, sliced (optional)

1. Heat the oil in a large pan over medium heat. Add the curry paste and sauté for 2 minutes until fragrant, stirring frequently, then add in the garlic, ginger, coriander, and cumin. Cook for 1 additional minute.
2. Slowly pour the coconut milk to the pan, stirring to combine with the curry paste. Bring the mixture to a simmer.
3. Add the eggplant, zucchini and bell pepper to the pan and simmer for 5–7 minutes.
4. Add the shrimp to the pan and cook for 3–5 minutes, until the shrimp are pink and opaque. If using cubed chicken, cook for 8–10 minutes.
5. Turn off the heat and add in fish sauce, basil, salt, and lime juice.
6. Serve with cooked whole grains with optional slices of chili peppers.

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Three-Part Italian MealCopy Link

Though this meal may seem complex, each component is relatively simple to prepare and can be cooked simultaneously. Put everything together, and you'll have a delicious and satisfying Mediterranean dish.

• Part 1: Lentil Salad (Protein Side)
• 1 cup dry lentils
• 1 tsp olive oil
• 1 tbsp lemon juice
• 1 tsp pepper
• 1/2 tsp salt
• 2 tbsp fresh cilantro or parsley, chopped (optional)

1. Boil the lentils in a small pot with 3 cups of water (or broth) for 30 minutes.
2. After cooking, mix in the olive oil, lemon juice, pepper, and salt, along with optional cilantro or parsley.

• Part 2: Vegetable Medley
• 100 g mushrooms
• 1–2 zucchini, diced
• 1 bell pepper, diced
• 1/2 eggplant, diced (optional)
• A handful of cherry tomatoes, halved
• 1 tbsp olive oil
• 3 cloves garlic, sliced
• 1 tsp basil
• 1 tsp thyme
• 1 tsp oregano
• 1/2 tsp pepper
• 1/2 tsp salt

1. In a medium skillet, heat the olive oil in medium heat. Cook the mushrooms.
2. Add the optional eggplant and cook for 3 minutes. Add the zucchini and bell peppers, and cook for about 7 minutes.
3. Add the optional cherry tomatoes, along with garlic, basil, thyme, oregano, pepper, and salt. Cook for another minute.

• Part 3, Option 1: Authentic Pasta Sauce
• 100–150 g of pasta
• 1 large can of San Marzano tomatoes (800 g/28 oz)
• 5 tbsp (1/3 cup) butter or olive oil, or a blend
• 1 peeled onion, halved
• Salt to taste

1. Cook the pasta in salted boiling water until al dente.
2. Combine the tomatoes, their juices, the butter and the onion halves in a saucepan. Add a pinch or two of salt.
3. Place over medium heat and bring to a simmer. Cook, uncovered, for about 45 minutes. Stir occasionally, mashing any large pieces of tomato with a spoon. Add salt as needed.
4. Discard the onion halves before tossing the sauce with pasta.

• Part 3, Option 2: Sun-Dried Tomatoes, Onion, and Basil
• 100–150 g of pasta
• 8–10 pieces of sun-dried tomatoes in oil, sliced into thin strips
• 3 cloves of garlic, finely chopped
• 2 tbsp of the sun-dried tomato oil (from the jar)
• 1 tbsp of olive oil
• 1 onion, finely chopped
• 20g of fresh basil leaves, torn or chopped, or 3 tbsp dry
• 30g of grated Parmesan cheese (optional)
• 1/4 tsp pepper
• 1/2 tsp salt
• 1/4 tsp pepper flakes (optional)
• Handful of pine nuts, toasted (optional)

1. Cook the pasta in salted boiling water until al dente. Reserve about 1/4 cup of pasta water.
2. In a large skillet, heat the two oils over medium heat. Add the chopped garlic and onion, and sauté for 3–4 minutes.
3. Add the sun-dried tomatoes to the skillet and cook for another 2–3 minutes.
4. Add the cooked pasta to the skillet to combine. If the pasta seems too dry, add a bit of the reserved pasta cooking water, a tablespoon at a time, until you reach the desired consistency.
5. Season with salt, freshly ground black pepper, and optional red pepper flakes.
6. Stir in the fresh basil, optional pine nuts, and grated Parmesan cheese, and toss everything together.

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Sides

Sides that don't require recipes and can be store-bought are varied: canned fish, plain Greek yogurt, kefir, refrigerated sauerkraut or kimchi, fruits, toasted nuts, pumpkin seeds, sunflower seeds, and 70%–90% dark chocolate. These make quick, healthy sides or even desserts, whether served alone or in combination.

Beans and LentilsCopy Link

Legume to water ratio, soak times, and cook times.

Legume (Dried)	Ratio (Legume : Water)	Soak Time	Cooking Time
Lentils (green/brown)	1 : 3	No soaking required	20–30 minutes
Navy beans (white beans)	1 : 4	8–12 hours (overnight)	60–90 minutes
Black beans	1 : 4	8–12 hours (overnight)	60–90 minutes
Chickpeas (garbanzo beans)	1 : 4	8–12 hours (overnight)	60–90 minutes

• Always rinse: Black beans, navy beans, chickpeas
• Optional rinse: Lentils

• Boil water first before adding: Lentils
• Bring to boil with legumes: Black beans, navy beans, chickpeas

• Batch refrigeration: 3–5 days. Can often stay good longer if stored in an airtight container.

Note: Canned beans are a convenient option as they are already precooked and ready to use, though they may cost slightly more than legumes. Soaking and cooking dried legumes with salt is recommended.

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Classic Bean DipCopy Link

• 2 cans (850 g) of black beans
• 1/2 onion, diced
• 1/2 cup of diced green bell pepper
• 4 cloves of garlic, minced
• 1/2 cup of fresh cilantro, chopped
• 2 tbsp of olive oil
• 2 tbsp of lime juice
• 1-1/2 tsp of ground cumin
• 1 tsp of chili powder
• 1 tsp black pepper
• 1/2 tsp salt

1. In a skillet, heat the oil over medium heat. Add the onion, bell pepper, and minced garlic. Sauté, about 5 minutes.
2. In a blender or food processor, combine the sautéed vegetables, beans, lime juice, cumin, and chili powder. Blend until smooth. If the mixture is too thick, add a tablespoon of water at a time until the desired consistency is reached.
3. Transfer the bean dip to a bowl. Stir in the chopped cilantro. Season with salt and black pepper to taste.
4. If desired, top the bean dip with shredded cheese, sliced jalapeños, chopped tomatoes, or a dollop of sour cream.
5. Serve with cut vegetables.

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Dairy Berry CupCopy Link

• 1 tbsp plain Greek yogurt
• 3 tbsp kefir
• 1–2 tsp of mixed seeds
• 3–6 pieces of berries (any kind) or chopped strawberries
• Cinnamon (optional)

1. Mix the Greek yogurt and kefir in with the seeds. If the seeds contain chia seeds, let it soak for at least 10 minutes before eating.
2. Top with berries and optional cinnamon.

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Four-Legume MixCopy Link

Designed to complement Foundation: Complete to make it nutritionally complete. However, it can also serve as a standalone meal, as it's packed with healthy nutrients. This batch makes enough for at least six sides.

• 1 tbsp oil
• 1 cup dry navy (white) beans, or canned
• 1 can (15 oz) of chickpeas, or 1 tofu block (350–450 g)
• 1 cup dry green/brown lentils
• 1 cup green peas (fresh or frozen)
• 1 onion, finely chopped
• 3 cloves garlic, minced
• 1 carrot, diced
• 2 celery stalks, diced
• 1 bell pepper, diced
• 1 chili pepper, sliced (optional)
• 3 cups vegetable broth
• 1.5 tsp paprika
• 1.5 tsp pepper
• 1 tsp salt
• 1 tsp cumin
• 1 tsp coriander
• 1/2 tsp turmeric
• 1 tsp dried cilantro or parsley
• 1/2 tsp rosemary
• 1 can (14.5 oz) tomatoes

1. Prepare the navy beans by soaking overnight, rinsing, and cooking for 60–90 minutes. Skip this step if using canned.
2. Heat the oil in a large pot over medium heat. Add the chopped onions and garlic, cooking for about 5 minutes.
3. Add the diced carrot, celery, bell pepper, and optional chili pepper. Cook for about 5 minutes.
4. Stir in the cumin, coriander, paprika, pepper, turmeric, chili powder, and salt, then add the vegetable broth, navy beans, green lentils, chickpeas (if using), and peas. Bring to a boil, then reduce to a simmer and cover. Cook for about 30 minutes.
5. Add the canned diced tomatoes and cubed tofu (if using) and cook for an additional 10 minutes.
6. Turn off the heat and stir in the rosemary and parsley/cilantro. Allow to cool until thickened and store refrigerated in containers.

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Fried EggCopy Link

Over-easy style for quick protein and nutrients. Goes great with chimichurri, piri-piri hot sauce, or spicy chili miso. Easily convertible to an "egg-fried rice" meal.

• Oil
• Egg(s)
• Salt and pepper, to taste

• Meal Mod
• Barley or brown rice, cooked
• Vegetable mix such as carrots, green beans, peas, and corn (fresh or frozen)

1. Preheat a non-stick pan on high for 1 minute.
2. Add oil and crack in the egg(s). Season with salt and pepper. Cook for 1 minute and 30 seconds.
3. Flip and cook for an additional 20 seconds. Cook longer if you prefer firmer yolks.
4. Optionally, stir in the meal mod until all are cooked through.

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Fried TofuCopy Link

A solid plant-based protein source. Pair it with a coconut curry bowl or Easy Udon. About 36 grams of protein per block.

• 2 tbsp oil
• 1 package of tofu, firm to extra-firm (350–450 g)
• 1 tbsp soy sauce

1. Pat dry the tofu block with a paper towel, and cut into 1-inch cubes.
2. Preheat a non-stick pan on medium-high for 1 minute.
3. Add oil to the pan and carefully place the tofu cubes in the pan, making sure they don't overlap.
4. Fry the tofu, flipping every 3–4 minutes until the sides are golden and crispy, about 12–16 minutes total.
5. In the last 2 minutes of cooking, add soy sauce and toss the tofu to coat.

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Lentil and Quinoa PilafCopy Link

This pilaf can be served as a hearty side or a main dish, providing a balanced mix of protein, fibre, and nutrients.

• 1 cup lentils, dry
• 1 cup quinoa, dry
• 4 cups vegetable broth or water
• 1 tbsp olive oil
• 1 onion, finely chopped
• 2 cloves garlic, minced
• 1 carrot, diced
• 1 celery stalk, diced
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1/2 tsp turmeric
• 1/2 tsp pepper
• Salt, to taste
• Fresh parsley, chopped (optional)

1. Heat the olive oil in a large pot over medium heat. Add the chopped onion, garlic, carrot, and celery. Sauté until the vegetables are softened, about 5 minutes.
2. Stir in the cumin, coriander, turmeric, and pepper. Cook for another 1 minute until fragrant.
3. Add the uncooked lentils and quinoa to the pot, stirring to combine.
4. Pour in the water or vegetable broth. Bring to a boil, then reduce the heat to a simmer. Cover and cook for 15–20 minutes, or until the lentils and quinoa are tender and the liquid is absorbed.
5. Season with salt to taste. Garnish with optional parsley before serving.

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Perfect MushroomsCopy Link

• 3–12 (or more) mushrooms (any kind), sliced
• 1 tsp oil
• Salt
• Pepper
• 1 tsp vinegar (optional)

1. Pour 1/4 cup of water into a non-stick pan over high heat.
2. Using tongs, lay the mushrooms evenly, or if there are many, flip often. The stiff mushrooms will quickly absorb the water and gradually soften as they release it. Lower to medium heat once the water evaporates.
3. Add oil, salt, and pepper, then flip or stir the mushrooms for even cooking.
4. Cook until the mushrooms reach your desired level of brownness. Optionally, add vinegar at the end.

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Sauerkraut and KimchiCopy Link

Deliciously complex with a refreshing crunchy savouriness. Requires a clean 32 oz (800 g) wide-mouth Mason jar and a glass fermenting weight. A wide-mouth fermentation kit can make the process easier. Fermenting vegetables transforms them into a superfood. It's an affordable, simple, and exceptional way to enhance your gut microbiome!

• Traditional Sauerkraut
• 725 g cabbage, chopped
• 18 g salt
• 1–2 tsp caraway seeds (optional)

• Kimchi
• 525 g cabbage, chopped (half a head)
• 18 g salt
• 90 g red radishes, thinly sliced (3 medium)
• 90 g onion, thinly sliced (1/2 onion)
• 9 g garlic, minced (2 cloves)
• 5 g ginger, finely grated (1 tsp)
• 4 Thai chilis or equivalent, finely chopped (adjust for tolerance)
• 1 tbsp fish sauce or soy sauce (optional)

• Power Combo
• 275 g cabbage, chopped (1/3 of a head)
• 18 g salt
• 135 g beets (1 small), matchsticks
• 135 g carrots (1 medium), matchsticks
• 20 g garlic (4 cloves), thin slices
• 50 g radish, matchsticks
• 20 g ginger, thin slices
• 70 g kale, chopped
• 25 g onion, thin slices

• Super Slavic Sauerkraut
• 475 g cabbage, chopped (half a head)
• 19 g salt
• 135 g beets (1 small)
• 90 g carrots (1 medium)
• 14 g garlic (3-4 cloves)
• 10 g fresh dill (3 g dried)
• 25 g horseradish, grated or thinly sliced
• 7 g mustard seeds (1.5 tsp)
• 3 g black peppercorns (1 tsp)
• 2 g red pepper flakes (optional)

1. In a large clean bowl, add salt to the chopped cabbage and massage until it releases its liquid (brine). You may let it sit for 10 minutes as it softens before massaging again.
2. Add any other remaining vegetables and spices to the cabbage. Mix well.
3. Firmly pack the mixture into the clean jar, ensuring the vegetables are submerged in the brine. Place a clean fermenting weight on top. Ensure that there is 1–2 inches of space from the top of the jar to the brine. You may need to scoop out a little bit of brine with a clean spoon.
4. Cover loosely (with the lid or cloth secured with a rubber band) and let it ferment in a dark area at room temperature (18–22ºC or 65–72°F) for 5–7 days. It will bubble, expand, then contract during this process. After the 5–7 days, taste daily until the desired flavor is achieved. This could take another week or two. Fermented vegetables become more nuanced the longer they ferment.
5. Once fermented to your liking, seal tightly and store in the fridge.

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StammpotCopy Link

A traditional Dutch side that consists of mashed potatoes mixed with beets and carrots. Serve with traditional bratwurst, grilled fish, fried tofu, or chicken.

• 2 medium potatoes, chopped
• 1 large beet, chopped
• 1.5 large carrots, chopped
• 1 tbsp butter
• 1/4 cup kefir or Greek yogurt
• 1 tsp pepper
• 1/2 tsp salt
• Fresh parsley or dill (optional)

1. In a large pot, bring salted water to a boil. Add the potatoes, beets, and carrots. Cook until all vegetables are tender, about 20–25 minutes.
2. Drain the vegetables and return them to the pot. Add butter and kefir. Mash everything together until smooth.
3. Season with salt and pepper to taste. Garnish with fresh herbs if desired.

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Whole GrainsCopy Link

Whole grains to water ratio and cook times.

Whole Grain	Ratio (Grain : Water)	Cooking Time
Barley	1 : 3	45–60 minutes
Brown rice	1 : 2	40–45 minutes
Buckwheat (kasha)	1 : 2	15–20 minutes
Quinoa	1 : 2	15–20 minutes
Steel-cut oats	1 : 4	25–30 minutes

• Always rinse: Quinoa, buckwheat, brown rice
• Optional rinse: Barley, steel-cut oats

• Boil water first before adding: Barley, buckwheat, steel-cut oats
• Bring to boil with grains: Brown rice, quinoa

• Batch refrigeration: 3–5 days. Can often stay good longer if stored in an airtight container.

Note: Cooking in broth instead of water can help improve flavour.

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Vegetable SautéCopy Link

Serve on a bed of whole grain of your choice. Pairs well with a side of protein, such as canned fish, fried tofu, or grilled chicken.

• 2 tbsp oil
• 3 cloves of garlic, minced, or 1 onion, chopped, or both
• 1 1-inch piece of ginger, minced (optional)
• 1 carrot, chopped
• 1–2 celery stalks, chopped
• 1 cup of broccoli, chopped
• 1 bell pepper or zucchini, chopped
• Beets or green beans or Brussels sprouts, etc., chopped
• Spinach or cabbage, chopped
• Tomatoes (optional)
• Cumin
• Coriander
• Paprika
• Turmeric
• Thyme or oregano
• Pepper
• Salt to taste
• Chili flakes (optional)
• Mustard, soy sauce, tamari, or piri-piri hot sauce
• 1 tbsp of lemon/lime juice

1. In a large skillet, heat the oil over medium heat and cook the garlic and/or ginger for 1 minute, until fragrant.
2. Add the hard and aromatic vegetables: onion, bell pepper, carrot, celery, and broccoli. Cook for about 5 minutes.
3. Add all the spices and the remaining vegetables, except for the tomatoes and spinach. Cook for another 5 minutes.
4. Add the spinach and/or optional tomatoes and cook for an additional 3 minutes.
5. Turn off the heat and stir in the mustard or any other sauces, along with the lemon/lime juice.

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Sauces

ChimichurriCopy Link

• 1 cup fresh parsley, finely chopped (or 1/3 cup of dried parsley)
• 1/4 cup fresh oregano, finely chopped (or 1 tbsp dried oregano)
• 4 cloves garlic, minced
• 1/2 cup olive oil
• 2 tbsp red wine vinegar
• 1 tsp red pepper flakes (adjust to taste)
• Salt and freshly ground black pepper to taste

1. In a medium bowl, combine the herbs, garlic, red pepper flakes, and a pinch of salt and black pepper.
2. Pour in the olive oil and red wine vinegar. Stir well to combine all the ingredients. Adjust the seasoning with additional salt and pepper as needed.
3. Allow the chimichurri to sit at room temperature for at least 30 minutes to let the flavours meld together. You can also refrigerate it for a few hours or overnight for a deeper flavour.
4. Serve chimichurri as a sauce for grilled or baked proteins, eggs, or vegetables. It can also be used as a marinade before grilling.

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Chocolate Almond SpreadCopy Link

Tasty on toast. Makes enough for a medium jar.

• 1 cup almond butter
• 3 tbsp cocoa powder
• 2 tbsp honey or maple syrup (adjust to taste)
• 1 tsp vanilla extract
• Salt, pinch

1. In a bowl, mix the almond butter and cocoa powder until smooth.
2. Add the honey or maple syrup, vanilla extract, and salt. Mix well.
3. Adjust sweetness to taste.
4. Store in an airtight container and refrigerate.

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Piri-Piri Hot SauceCopy Link

• Chili peppers (habanero, serrano, thai, etc.)
• 12 cloves of garlic
• 3/4 cup olive oil
• 3/4 cup water
• 6 tbsp vinegar or lemon juice, or a 2:1 mix
• 3 tsp paprika
• 3 tsp dried oregano
• 1-1/2 tsp salt
• 1-1/2 tsp black pepper

1. Add chili peppers, garlic, water, and seasonings to blender.
2. While blending, slowly pour the olive oil into the blender.
3. Refrigerate in a sealed jar.

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Spicy Chili MisoCopy Link

• 1/2 cup oil (sesame oil recommended)
• 3 cloves garlic, finely minced
• 1/4 cup miso paste (use organic soybeans if possible)
• 2 tbsp tamari soy sauce (or soy sauce)
• 2 tbsp white vinegar
• 1 tbsp chili powder or 2–3 fresh chili peppers, finely chopped
• 1 tbsp sesame seeds
• 1 tsp blend of cumin, coriander, and paprika
• Salt, to taste (start with 1/2 tsp and adjust)
• 1 tsp chickpea flour (optional, for thickness)

1. In a small saucepan, heat the oil over medium heat.
2. Add the minced garlic and sauté until it becomes fragrant but not browned.
3. In a small bowl, combine the miso paste, soy sauce, white vinegar, chili powder, sesame seeds, and ground spices.
4. Pour the hot oil and garlic mixture over the miso mixture. Stir well to combine.
5. If you want a thicker consistency, whisk in the chickpea flour until well incorporated.
6. Add salt to taste.
7. Allow the mixture to cool to room temperature, then transfer it to a clean, airtight jar. Store in the refrigerator.

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Spices

Foundation Spice MixCopy Link

Designed for the Foundation meals as part of lunch. A food scale is required to accurately measure out the proportions. Note that salt is not included.

• 18g cumin
• 11g paprika
• 10g coriander
• 9g turmeric
• 8g mustard seeds
• 7g ginger powder
• 5g black pepper
• 5g thyme
• 5g oregano
• 4g red chili flakes (adjust for heat preference)
• 3g cardamom
• 3g basil
• 2g rosemary
• 2g chili powder (optional)

1. Optionally, if not ground already, toast the whole cumin, coriander, mustard seeds, peppercorn, cardamom in a dry skillet at medium-high temperature for 1 minute or until fragrant.
2. Grind the whole spices.
3. Combine and mix all the spices. Store in a spice container.

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Garam MasalaCopy Link

A warm, aromatic spice blend commonly used in Indian cuisine. Goes well with Butter Chicken Sans Butter and chana dal. Also makes a good flavouring for popcorn.

• 2 tbsp coriander seeds (or ground coriander)
• 1 tbsp cumin seeds (or ground cumin)
• 2 tsp black peppercorn (or ground pepper)
• 2 tsp cinnamon stick (or ground cinnamon)
• 1 tsp cardamom seeds (or ground cardamom)
• 1 tsp fennel seeds (or ground fennel)
• 1/2 tsp whole cloves (or ground cloves)
• 1/2 tsp nutmeg, ground

1. Toast only the whole spices in a pan until fragrant and slightly darker. Skip this step if using pre-ground spices.
2. Once cooled, grind the toasted whole spices in a spice grinder. If using pre-ground spices, mix them together.
3. Transfer the mixture to an airtight container and store in a cool, dry place.

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Post-Workout

Berry Crunch Steel-Cut OatsCopy Link

Berries, walnuts, and seeds top hearty steel-cut oats to round out this protein-rich meal. Each batch of steel-cut oats makes 8 meals and each bowl contains about 750 calories and 25 grams of protein.

• Steel-cut Oats
• 2 cups steel-cut oats
• 6 cups water
• 1/2 tsp salt

• Meal Toppings
• 1 banana, sliced (fresh or frozen)
• 1 cup blueberries or mixed berries (fresh or frozen)
• 2 tbsp pumpkin seeds
• 2 tbsp hemp seeds
• 1/4 cup walnuts, toasted

1. Cook oats, water, and salt according to package directions, or 10 minutes in an Instant Pot with 10 minutes natural release followed by a quick release. Divide into 6 portions.
2. Microwave steel-cut oats to your desired temperature and add banana and blueberries. If the berries are frozen, defrost them.
3. Add the pumpkin seeds and hemp seeds. Crush and crumble the pre-toasted walnuts into the bowl.

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Protein BarsCopy Link

A grab-and-go post-workout meal. Makes 6 bars of about 25 grams of protein and 450 calories each.

• 3 cups rolled oats
• 1/2 cup natural almond butter, nut butter, or peanut butter
• 2 tbsp honey or maple syrup
• 3/4 cup water
• 20 almonds or hazelnuts
• 4 scoops whey protein (20–30 g protein)
• 1/4 cup ground flaxseed
• 1 tsp vanilla extract
• 1/2 tsp cinnamon
• 1/4 cup dried fruit (optional)
• 1/4 cup cocoa powder + 1 tbsp water (optional)

1. Mix until a sticky batter is formed. Adjust with a teaspoon of water at a time if too dry.
2. Use a large spoon to spread out the mix on a baking sheet or aluminum foil.
3. Cut into bar segments of 6 pieces.
4. Put into the fridge overnight and it will be set the next day.

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