Ingredients (4 – 6 servings)
320 grams canned tuna in water
2 carrots
50 grams canned sliced olives
50 grams caper
3 green onions
400 grams cooked basmati rice
400 grams boiled lentil
1 garlic clove
5 tablespoons olive oil
½ bunch fresh parsley
¼ bunch fresh spearmint
Lime zest from 2 limes
100 grams cherry tomatoes
30 grams fresh ginger
Salt & pepper (optional)
For serving
1 tablespoon olive oil
1 tablespoon balsamic cream
1 tablespoon fresh spearmint
Method
Drain the tuna, smash it and place it into a bowl. Shred the carrots, the fresh ginger and add them into the bowl with the tuna. Add the olives, the caper, the rice and the lentil. Chop up the green onions, the fresh parsley, the fresh spearmint and the cherry tomatoes and also place them into the bowl. In a blender put the garlic and the olive oil. Blend until smooth. Add the content into the bowl with the rest of the ingredients. Add the lime zest and the salt and pepper.
Mix all together. Serve with olive oil, balsamic cream and garnish with fresh spearmint.
Ingredients (4 servings)
For the chicken
1 chicken breast
1 red jalapeno pepper (optional)
1 garlic clove
2 tablespoons olive oil
Some fresh herbs of your choice
Oregano & thyme
Salt & pepper
For the Tabbouleh
1 cup bulgur
2 garlic cloves
¼ cup olive oil
2 tablespoons balsamic vinegar
10 cherry tomatoes
½ bunch fresh spearmint
1 bunch fresh parsley
3 small green onions
Salt
For the grilled vegetables
2 tablespoons olive oil
Fresh oregano & thyme
1 eggplant
1 zucchini
1 green pepper
1 red pepper
Salt & pepper
Method
For the Tabbouleh: Soak the bulgur in a bowl with hot water. Let it sit for 10’ minutes or until it absorbs its liquids and fluffs up. Chop up the herbs, the green onions and cut in half the cherry tomatoes. Mix everything together in a large bowl along with the bulgur. Add salt and sprinkle with olive oil and balsamic vinegar. Mix in the grilled vegetables (after they have cooled down). Place the tabbouleh in the refrigerator for it to cool off before serving.
For the grilled vegetables: Dice all the vegetables. Sprinkle with the olive oil, the herbs, the salt & pepper. Mix and bake for 15’ minutes after preheating the oven at 200oC. Let them cool down and add them into the tabbouleh.
For the chicken: Blend together all the ingredients in order to make the sauce to marinate the chicken. Let the chicken marinate in a bowl for 15’ minutes to couple of hours. Place the chicken in a none stick pan and grill for 3’-4’ minutes on each side (medium heat). Cut into thin slices and serve along with the tabbouleh.
Ingredients
300g couscous
1 vegetable stock
2 courgettes
1 tbsp olive oil
100 gr low feta cheese
20 gr parsley, chopped
Juice 1 lemon
Method:
Cook the couscous or bulgur wheat in vegetable stock according to pack instructions. Trim the ends off the courgettes, then cut into slices. Heat a griddle pan or grill. Drizzle the courgette slices with oil, then season. Cook for 2 mins, then turn over and cook 1-2 mins more until softened and golden brown. Tip into a large bowl along with the cooked couscous or bulgur wheat, then mix through the remaining ingredients. Serve at room temperature.
Ingredients
150 gr mixed rocket, spinach and lettuce, chopped
2 avocados, peeled, stoned, and cut into chunks
50 gr croûton or rusks
For the dressing
1 tbsp mustard
1 tbsp wine vinegar
2 tbsp olive oil
Method:
Make the dressing by whisking the mustard, vinegar and oil together, along with 1tsp water. Season well. Place the salad leaves and avocado chunks in a large bowl, then use your hands to toss the dressing through. Add the croutons just before serving so they stay nice and crisp.
Ingredients
1 cauliflower, broken into florets
2 tbsp olive oil
1 red onion, thinly sliced
3 tbsp vinegar
1 tbsp honey
3 tbsp raisins
small bunch dill, snipped
3 tbsp toasted, flaked almond
50 g baby spinach
Method:
Heat oven to 200C/180C fan/gas 6. Toss the cauliflower with the olive oil, season and roast for 15 mins. Stir in the red onion and carry on roasting for 15-20 mins more until tender.
While the cauliflower is roasting, mix the vinegar, honey and raisins with some seasoning.
When the cauliflower is done, stir in the dressing, dill, almonds and spinach, and serve.
Ingredients
1 chicken breast fillet
1 tbsp. olive oil
salt
pepper
2 kg rosemary
2 sk. garlic
For dressing
100 gr. strained yogurt 2%
1-2 tbsp. honey
zest of 2 limes
salt
pepper
For the salad
10 red lola leaves
10 lettuce leaves
100 gr. Cherry tomatoes
Method
Preheat the oven to 180o C in the air. Place a pan with a metal handle on high heat to burn. Put the chicken fillet on a cutting board and cut it in half transversely to have 2 thinner fillets. Add salt, pepper and chicken to the chicken. . Spread over the entire surface and put in the hot pan. Saute for 2-3 minutes on each side until they turn brown. Transfer the pan to the oven and bake for 7 minutes.
For dressing
Put all the ingredients in a bowl and mix. Set aside.
For the salad
Cut the salad into large pieces with your hands and put them in a bowl. Cut the cherry tomatoes in half and put them in the same bowl. Add 2-3 tbsp. from the dressing and mix. Remove the chicken from the oven, cut it into thin slices and put it in the bowl with the salad. Serve with fresh mint and thyme.
Ingredients
300 gr. lentils
1 onion, coarsely grated
3 cloves of garlic, thinly sliced
2 bay leaves
1 large ripe tomato, grated
2 teaspoons soup vinegar
1 teaspoon sweet coriander, powdered
1/2 teaspoon sweet cumin powder
50-60 gr. quinoa, soaked for 15 minutes in cold water and drained
4 tbsp olive oil
salt, freshly ground pepper
Method
Boil the lentils in plenty of water for 7-8 minutes. Drain them, put them back in the (empty) pot and add the oil, the onion, the garlic, the bay leaves, the tomato, the vinegar, the spices and the salt and pepper. Stir and pour hot water so that it covers the ingredients by 2-3 cm. Cover the pot and simmer for 15 minutes. Add the quinoa to the lentils, when their 15-minute cooking is complete, stir and cook for another 15 minutes. If necessary, add a little hot water, salt and pepper.