Ingredients

• 1 grilled chicken breast, sliced
• 1 cup cooked quinoa or brown rice
• 1/2 cucumber, diced
• 1/2 cup cherry tomatoes
• 1/4 cup crumbled feta
• 1 tbsp olive oil
• 1 tbsp lemon juice
• Fresh parsley, salt and pepper

Preparation

1. Season the chicken with olive oil, lemon juice, salt and pepper.
2. Grill or pan-cook until fully cooked, then slice.
3. Add quinoa or brown rice to a bowl.
4. Top with cucumber, tomatoes, feta and chicken.
5. Drizzle with olive oil and lemon juice.
6. Finish with fresh parsley and serve warm or cold.

Ingredients

• 1 can chickpeas, rinsed and drained
• 1/2 cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/4 red onion, thinly sliced
• 1/4 cup feta cheese
• 8 black olives
• 1 tbsp olive oil
• 1 tbsp lemon juice
• Fresh mint or parsley

Preparation

1. Place chickpeas, cucumber, tomatoes and onion in a bowl.
2. Add feta cheese and olives.
3. Mix olive oil with lemon juice.
4. Pour the dressing over the salad.
5. Add fresh herbs and gently toss.
6. Serve chilled or as a light lunch.

Ingredients

• 1 cup cooked lentils
• 1 carrot, diced
• 1 celery stalk, diced
• 1/2 onion, chopped
• 1 cup chopped tomatoes
• 2 cups vegetable broth
• 1 tbsp olive oil
• 1/2 tsp cumin
• Fresh parsley

Preparation

1. Heat olive oil in a pot.
2. Add onion, carrot and celery. Cook for 4 minutes.
3. Add tomatoes, lentils, broth and cumin.
4. Simmer for 15 to 20 minutes.
5. Blend slightly if a softer texture is preferred.
6. Serve warm with fresh parsley.

Ingredients

• 1 salmon fillet
• 2 cups spinach or leafy greens
• 1/2 cup cooked quinoa
• 1 tbsp olive oil
• 1 tbsp lemon juice
• 1 garlic clove, minced
• Fresh dill or parsley
• Salt and pepper

Preparation

1. Season salmon with olive oil, lemon juice, garlic, salt and pepper.
2. Bake at 180°C / 350°F for 12 to 15 minutes.
3. Quickly sauté the spinach with a little olive oil.
4. Serve salmon with greens and quinoa.
5. Add dill or parsley before serving.

Ingredients

• 1 can tuna in water, drained
• 1/2 cup chickpeas
• 1/2 cucumber, diced
• 1 celery stalk, chopped
• 1 tbsp olive oil
• 1 tbsp lemon juice
• 1 tsp Dijon mustard
• Fresh parsley
• Black pepper

Preparation

1. Add tuna, chickpeas, cucumber and celery to a bowl.
2. Mix olive oil, lemon juice and Dijon mustard.
3. Pour over the salad and toss gently.
4. Add parsley and black pepper.
5. Serve chilled with leafy greens.

Ingredients

• 1 small eggplant, diced
• 1 cup crushed tomatoes
• 1/2 onion, chopped
• 1 garlic clove, minced
• 1 tbsp olive oil
• 1/2 cup chickpeas
• 1/2 tsp paprika
• Fresh basil or parsley

Preparation

1. Heat olive oil in a pan.
2. Add onion and garlic, then cook for 2 minutes.
3. Add eggplant and cook until softened.
4. Add crushed tomatoes, chickpeas and paprika.
5. Simmer for 12 to 15 minutes.
6. Serve warm with fresh herbs.

Ingredients

• 1 grilled chicken breast
• 1 cup cooked quinoa
• 1/2 avocado, sliced
• 1/2 cup cherry tomatoes
• 1/2 cup cucumber
• 1 tbsp olive oil
• 1 tbsp lemon juice
• Fresh basil, parsley or mint

Preparation

1. Cook quinoa and let it cool slightly.
2. Season and grill the chicken, then slice it.
3. Add quinoa to a bowl.
4. Top with chicken, avocado, tomatoes and cucumber.
5. Drizzle with olive oil and lemon juice.
6. Add fresh herbs before serving.

Ingredients

• 2 eggs
• 1 cup fresh spinach
• 2 tbsp ricotta cheese
• 1 tsp olive oil
• 1 tbsp chopped parsley
• Black pepper
• Optional: cherry tomatoes on the side

Preparation

1. Beat the eggs in a small bowl.
2. Heat olive oil in a non-stick pan.
3. Add spinach and cook for 1 minute.
4. Pour in the eggs and cook gently.
5. Add ricotta before folding the omelet.
6. Serve warm with parsley and tomatoes.

Ingredients

• 1 cup cooked white beans
• 1 small zucchini, cooked
• 1 small carrot, cooked
• 1 tbsp olive oil
• 1 tbsp lemon juice
• 1 garlic clove, roasted or cooked
• Fresh parsley
• Black pepper

Preparation

1. Add cooked beans, zucchini, carrot and garlic to a bowl.
2. Mash with a fork or blend lightly for a smoother texture.
3. Add olive oil and lemon juice.
4. Mix until creamy.
5. Top with parsley and black pepper.
6. Serve warm as a soft, nourishing meal.