Ingredients

• 1 ½ cups plain Greek yogurt (full-fat or 2%)
• ½ cup fresh blueberries
• ½ cup fresh raspberries
• 4 medium strawberries, hulled and halved
• 2 tbsp rolled oats or granola
• 1 tbsp chia seeds
• 1 tbsp honey (optional, to taste)

Preparation

1. Rinse all berries gently and pat dry with a paper towel.
2. Divide the Greek yogurt evenly between two bowls.
3. Arrange the blueberries, raspberries and sliced strawberries in sections over the yogurt.
4. Sprinkle oats and chia seeds over the top.
5. Drizzle lightly with honey if a touch of sweetness is desired, and serve immediately.

Ingredients

• 2 medium tomatoes, diced
• 1 cucumber, peeled and diced (peeling makes it easier to digest)
• ⅓ cup diced feta cheese
• ¼ red onion, thinly sliced
• 2 tbsp extra virgin olive oil
• 1 tbsp red wine vinegar or lemon juice
• 1 tsp dried oregano
• Salt and pepper to taste (optional, use sparingly)

Preparation

1. Combine the diced tomatoes, cucumber, and red onion in a large bowl.
2. Add the feta cheese on top without stirring, so it keeps its shape.
3. In a small bowl, whisk together the olive oil, vinegar and oregano.
4. Pour the dressing over the salad and toss gently to combine.
5. Season lightly and let sit for 5 minutes before serving so the flavors blend.

Ingredients

• 2 salmon fillets (about 150g each), skin removed
• 2 cups baby spinach or mixed greens
• 1 tbsp olive oil, plus extra for the greens
• 1 tsp paprika
• ½ tsp garlic powder
• 1 lemon, half sliced and half wedged
• Fresh parsley, chopped

Preparation

1. Preheat the oven to 200°C (400°F) and line a baking tray with parchment paper.
2. Pat the salmon dry, then rub with olive oil, paprika and garlic powder.
3. Place the fillets on the tray, top each with a lemon slice, and bake for 12–14 minutes until the fish flakes easily with a fork.
4. While the salmon bakes, warm a splash of olive oil in a pan and wilt the greens for 1–2 minutes.
5. Plate the greens, top with the salmon, scatter with parsley and serve with a lemon wedge.

Ingredients

• ¾ cup dried red lentils, rinsed
• 1 carrot, finely diced
• 1 celery stalk, finely diced
• ½ onion, finely diced
• 1 garlic clove, minced
• 1 cup diced tomatoes (canned or fresh)
• 3 cups low-sodium vegetable broth
• 1 tbsp olive oil
• ½ tsp cumin
• Fresh parsley to garnish

Preparation

1. Heat the olive oil in a pot and soften the onion, carrot and celery for 4 minutes.
2. Add the garlic and cumin, and cook for 30 seconds until fragrant.
3. Stir in the lentils, tomatoes and broth, then bring to a gentle boil.
4. Reduce heat and simmer for 15–18 minutes, until the lentils and vegetables are soft.
5. For an easier-to-swallow texture, blend half the soup and stir it back in. Garnish with parsley and serve warm.

Ingredients

• 1 can (400g) chickpeas, drained and lightly mashed
• 1 can (150g) tuna in olive oil, drained
• 2 tbsp plain Greek yogurt or mayonnaise
• 1 tbsp lemon juice
• 2 tbsp finely diced celery (optional, omit for softer texture)
• 1 tbsp fresh dill or parsley, chopped
• Black pepper to taste

Preparation

1. In a bowl, lightly mash the chickpeas with a fork, leaving some texture.
2. Add the tuna and flake it gently into the chickpeas.
3. Stir in the yogurt, lemon juice, celery and herbs until combined.
4. Season with pepper and mix well.
5. Serve chilled or at room temperature, on its own or with soft bread.

Ingredients

• 1 large eggplant, peeled and cubed
• 1 cup cherry tomatoes, halved
• 1 garlic clove, minced
• 2 tbsp olive oil
• ½ cup tomato passata or crushed tomatoes
• ½ tsp smoked paprika
• Fresh parsley to garnish

Preparation

1. Heat the olive oil in a wide pan and add the eggplant cubes in a single layer.
2. Cook for 5–6 minutes, stirring occasionally, until lightly browned and starting to soften.
3. Add the garlic and cherry tomatoes, and cook for 2 more minutes.
4. Stir in the passata and paprika, cover, and simmer on low for 8–10 minutes until the eggplant is fork-tender.
5. Garnish with parsley and serve warm, on its own or over soft rice.

Ingredients

• 2 boneless, skinless chicken breasts
• ¾ cup quinoa, rinsed
• 1 ½ cups water or low-sodium broth
• 1 tbsp olive oil
• 1 tsp dried oregano
• ½ cucumber, diced
• ½ cup cherry tomatoes, halved
• ⅓ cup kalamata olives

Preparation

1. Cook the quinoa in water or broth according to package instructions, about 15 minutes, then fluff with a fork.
2. Rub the chicken breasts with olive oil and oregano.
3. Pan-sear the chicken over medium heat for 6–7 minutes per side, until fully cooked through (internal temp 74°C/165°F).
4. Let the chicken rest for 5 minutes, then slice thinly against the grain for easier chewing.
5. Assemble the bowl with quinoa, cucumber, tomatoes and olives, and top with the sliced chicken.

Ingredients

• 3 large eggs
• ⅓ cup ricotta cheese
• 1 cup fresh spinach, roughly chopped
• 1 tsp olive oil
• Pinch of nutmeg (optional)
• A few cherry tomatoes, to serve

Preparation

1. Whisk the eggs in a bowl with a pinch of nutmeg.
2. Heat the olive oil in a non-stick pan over medium-low heat and wilt the spinach for 1 minute.
3. Pour the eggs over the spinach and let cook undisturbed for 2 minutes.
4. Dollop spoonfuls of ricotta over one half of the omelet.
5. Once mostly set, fold the omelet in half, cook for 1 more minute, and serve with fresh tomatoes on the side.

Ingredients

• 2 cans (400g each) white beans (cannellini), drained and rinsed
• 1 garlic clove
• 2 tbsp extra virgin olive oil, plus more to finish
• 2 tbsp low-sodium vegetable broth or water
• 1 tbsp lemon juice
• Fresh chives or parsley, chopped

Preparation

1. Warm the olive oil in a small pan and gently sauté the garlic for 1 minute, until fragrant but not browned.
2. Add the white beans and broth, and heat through for 3–4 minutes.
3. Transfer to a food processor (or mash by hand) with the lemon juice, and blend until smooth and creamy.
4. Adjust consistency with a splash more broth if needed.
5. Spoon into bowls, drizzle with olive oil, and top with chopped chives.