Lemon-Herb Veggie Frittata recipe (Serves 2–3)

Ingredients:

.6 large eggs
.2 tablespoons milk (any kind: dairy or unsweetened plant milk)
.1 tablespoon extra-virgin olive oil
.1 small zucchini, diced (about 1 cup)
.½ red bell pepper, diced (about ½ cup)
.1 cup fresh spinach, roughly chopped
.¼ cup crumbled feta cheese
.1 small garlic clove, minced
.½ teaspoon salt
.¼ teaspoon black pepper
.½ teaspoon dried oregano
.Zest of ½ a lemon
.Optional garnish: fresh herbs (parsley, dill, or chives), red pepper flakes

Instructions:

1. Preheat the oven to 375°F (190°C).

2. Whisk the eggs
In a medium bowl, whisk together the eggs, milk, salt, black pepper, oregano, and lemon zest until fully blended.

3. Cook the vegetables
Heat the olive oil in an oven-safe nonstick or cast-iron skillet (8–9 inches) over medium heat.
Add the garlic and cook for 30 seconds until fragrant.
Add zucchini and bell pepper. Cook for 4–5 minutes, stirring occasionally, until slightly softened.

4. Add spinach
Stir in the spinach and cook just until wilted, about 30–45 seconds.

5. Add eggs and cheese
Reduce heat to low. Pour the egg mixture evenly over the vegetables.
Sprinkle the feta over the top. Do not stir.

6. Bake
Transfer the skillet to the oven and bake for 12–15 minutes, until the center is just set and no longer liquid.

7. Rest and serve
Let the frittata rest for 5 minutes. Slice and serve warm.

Salmon salad with sesame dressing recipe

This recipe makes 2 servings.

Ingredients:

.For the Salmon:
.Salmon: 2 fresh fillets (approx. 6 oz each), skinless or skin-on based on preference.
.Seasoning: Salt, black pepper, and 1 tbsp olive oil for searing.
.Optional Garnish: 1 tbsp toasted sesame seeds.

.For the Sesame Dressing:

.Soy Sauce: 2 tbsp.
.Rice Vinegar: 1 tbsp.
.Toasted Sesame Oil: 1 tbsp.
.Honey or Maple Syrup: 1 tsp for sweetness.
.Fresh Ginger: 1 tsp, finely grated.
.Garlic: 1 small clove, minced.

.For the Salad Base:

.Greens: 4 cups mixed salad greens (spinach, arugula, or romaine).
.Vegetables: 1 sliced cucumber, 1 diced avocado, and ½ cup shredded or julienned carrots.
.Crunch: Optional additions include 1/4 cup shelled edamame or sliced green onions.

Instructions:

1. Cook the Salmon: Season and sear salmon for 3-4 minutes per side until cooked. Let it rest and flake.

2. Make the Dressing: Combine soy sauce, rice vinegar, sesame oil, honey, ginger, and garlic.

3. Assemble and Serve: Mix greens and vegetables, top with salmon, drizzle with dressing, and add garnishes.

Classic Creamy Courgette Soup recipe

Courgette soup is a versatile, seasonal dish that can be prepared as a light summer meal or a hearty winter starter.

This standard recipe serves 4 people and takes approximately 30–40 minutes to prepare.

Ingredients:

.1kg (2.2 lbs) courgettes, halved and sliced
.1 large onion, chopped
.2 garlic cloves, minced
.1 liter (4.2 cups) vegetable or chicken stock
.30g (1 oz) butter or 1 tbsp olive oil
.120ml (½ cup) double cream or crème fraîche (optional)
.Salt and black pepper to taste

Instructions:

1. Sauté the Base: Melt butter in a large pan over medium heat. Add your chopped onion and minced garlic, cooking for about 5 minutes until they become soft and translucent.

2. Sweat the Courgettes: Add the sliced courgettes to the pan. Reduce the heat, cover with a lid, and let them "sweat" for approximately 10 minutes to release their natural moisture.

3. Simmer with Stock: Pour in the vegetable or chicken stock. Bring the mixture to a simmer and continue cooking for 20–25 minutes until the courgettes are very soft.

4. Blend Until Smooth: Remove the pan from the heat. Use a hand-held immersion blender to whizz the soup directly in the pot until it reaches a completely smooth consistency.

5. Finish and Season: Stir in double cream or crème fraîche if desired for extra richness. Season with salt and black pepper to taste, and reheat gently over low heat before serving.

Quick chicken hummus bowl recipe

This recipe yields 4 servings.

Ingredients:

.Base: 2 cups prepared hummus (store-bought or quick homemade)
.Protein: 1 lb chicken (tenders, breast, or rotisserie), cut into 1-inch pieces
.Veggies: 1 English cucumber (diced), 1 cup cherry tomatoes (halved), and ¼ cup red onion (thinly sliced)
.Chicken Seasoning: 1 tbsp olive oil, 1 tsp cumin, 1 tsp paprika, and salt/pepper to taste
.Quick Dressing: 2 tbsp olive oil, 1 tbsp lemon juice, and 1 minced garlic clove
.Optional Toppings: Feta cheese, Kalamata olives, fresh parsley, or a scoop of cooked quinoa/rice

Instructions:

1. Cook the Chicken: Toss chicken pieces with olive oil, cumin, paprika, and salt. Cook in a skillet over medium-high heat for 8–10 minutes, or broil on a foil-lined sheet for 5–7 minutes until golden and cooked through.

2. Prep Veggies: While the chicken cooks, chop the cucumber, tomatoes, and red onion. Whisk the olive oil, lemon juice, and garlic in a small bowl to create the dressing.

3. Assemble the Bowl: Spread a generous layer of hummus (about ½ cup) at the bottom of each bowl.

4. Layer and Serve: Top the hummus with the cooked chicken and chopped vegetables. Drizzle the dressing over the top and garnish with feta, olives, or parsley.

Mediterranean Lentil & Tuna Salad recipe

Ingredients:

.Base: 1 can (14–19 oz) lentils (rinsed and drained) and 1–2 cans (5–6 oz) tuna (drained).
.Vegetables: 1 cup cherry tomatoes (halved), 1/2 red onion (thinly sliced), and 1/2 cup cucumber (diced).
.Flavor Boosters: 1/4 cup chopped fresh parsley, 2 tbsp capers, and 1/3 cup pitted olives.
.Dressing: 3 tbsp olive oil, 2 tbsp lemon juice (or red wine vinegar), 1 tsp Dijon mustard, 1 minced garlic clove, salt, and pepper.

Instructions:

1. Prep the Dressing: In a small bowl, whisk together the olive oil, lemon juice, mustard, garlic, salt, and pepper until emulsified.

2. Combine Ingredients: In a large mixing bowl, add the lentils, tuna, tomatoes, onions, cucumber, and herbs.

3. Toss and Serve: Pour the dressing over the salad and toss gently to coat. For best flavor, let it sit for 10 minutes before serving to allow the lentils to absorb the dressing.

Creamy mushrooms on toast Recipe:

Ingredients:

.2 slices of thick, crusty bread (sourdough or wholemeal work well)
.2 tbsp butter (divided)
.1 tbsp olive oil
.250g (about 2 cups) mixed mushrooms, sliced or quartered
.2 cloves garlic, minced
.1 tbsp fresh thyme leaves (or 1 tsp dried)
.½ cup heavy cream or crème fraîche
.1 tbsp fresh parsley or chives, chopped, for garnish
.Salt and freshly ground black pepper to taste
.Squeeze of lemon juice (optional, to taste)

Instructions:

1. Toast the bread: Lightly butter and toast your bread slices. You can use a toaster, or pan-fry them in a little butter and oil until golden brown and crispy. Set aside on plates.

2. Sauté the mushrooms: In a large skillet or frying pan, heat the remaining butter and olive oil over medium-high heat. Add the mushrooms and cook, stirring occasionally, until they release their liquid and are tender and golden brown (about 5-7 minutes). Do not overcrowd the pan, as this can cause the mushrooms to steam instead of brown.

3. Add flavor and cream: Add the minced garlic and thyme leaves to the mushrooms. Stir and cook for another minute until the garlic is fragrant. Pour in the heavy cream and stir to combine. Bring the mixture to a gentle simmer and cook for 2-3 minutes, or until the cream sauce has slightly thickened.

4. Season and serve: Stir in a squeeze of lemon juice, if using, and season to taste with salt and pepper. Spoon the creamy mushroom mixture generously over the toasted bread slices.

5. Garnish: Sprinkle with fresh parsley or chives before serving immediately.

Mediterranean Tuna Salad Recipe

.Prep time: 10–15 minutes
.Servings: 4–6

Ingredients:

.Tuna: 3 cans (5 oz each) of quality tuna (albacore or yellowfin), drained.

.Vegetables: 1 English cucumber (diced), ½ red onion (finely chopped), 2–3 stalks celery (chopped), and 1 cup cherry tomatoes (halved).

.Briny Accents: ½ cup pitted Kalamata olives (halved) and 1–2 tablespoons capers (drained).

.Fresh Herbs: 1 cup chopped fresh parsley and ½ cup chopped fresh mint or basil.

.Vinaigrette: ⅓ cup extra virgin olive oil, juice of 1.5 lemons (or limes), 1 tablespoon Dijon mustard, 1 clove minced garlic, and salt/pepper to taste.

.Optional Extras: ½ cup crumbled feta cheese, 1 cup cooked chickpeas (for extra protein), or marinated artichoke hearts.

Instructions:

1. Prepare the Dressing: In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, minced garlic, salt, and pepper until well emulsified.

2. Combine Base Ingredients: In a large mixing bowl, combine the drained tuna, cucumber, red onion, celery, tomatoes, olives, and capers.

3. Toss with Herbs: Add the fresh parsley and mint/basil to the bowl. Gently flake the tuna with a fork while mixing.

4. Dress and Serve: Pour the vinaigrette over the salad and toss gently to coat. If using feta or chickpeas, fold them in last to keep them intact.

5. Chill (Recommended): For the best flavor, cover and refrigerate for 30 minutes before serving.

Sticky Chicken Wings Recipe(Oven-Baked)

Serves

4 people

Ingredients:

For the wings:

.1 kg chicken wings (wingettes and drumettes)

.1 tsp salt

.½ tsp black pepper

.1 tsp paprika

.1 tbsp vegetable oil

For the sticky sauce:

.½ cup tomato sauce (ketchup)

.⅓ cup brown sugar

.2 tbsp honey

.2 tbsp soy sauce

.1 tbsp Worcestershire sauce

.2 cloves garlic, finely minced

.1 tsp grated fresh ginger (optional but recommended)

.1 tbsp apple cider vinegar (or white vinegar)

.½ tsp chilli flakes or chilli sauce (optional)

Method:

1. Preheat the oven

.Preheat to 200°C (390°F).

.Line a baking tray with foil and lightly oil it.

2. Season the wings

.Pat wings dry with paper towel (this is important for good browning).

.Toss with salt, pepper, paprika, and oil until evenly coated.

3. Bake the wings

.Arrange wings in a single layer on the tray.

.Bake for 35–40 minutes, turning once halfway, until golden and cooked through.

4. Make the sticky sauce

.While wings bake, combine all sauce ingredients in a saucepan.

.Simmer over medium-low heat for 8–10 minutes, stirring often.

.Sauce should thicken and become glossy (not watery).

5. Coat and caramelise

.Remove wings from oven.

Brush generously with the sticky sauce.

.Return to oven for 10–15 minutes, turning once and basting again, until dark, sticky, and caramelised.

6. Rest and serve

.Let wings rest for 5 minutes to set the glaze.

.Serve hot.

*Perfect Results Tips:

.Do not overcrowd the tray or wings will steam instead of caramelise.

.If you want extra stickiness, finish under the grill (broiler) for 2–3 minutes, watching closely.

.Sauce thickens more as it cools—don’t over-reduce.

Spicy bean & avocado quesadillas

Ingredients (for 2 large quesadillas / 4 servings):

.Tortillas: 4 large flour tortillas (10-inch)

.Black beans: 1 can (15 oz / 425 g), drained and rinsed

.Avocado: 1 medium, ripe, diced

.Red bell pepper: ½, finely chopped

.Red onion: ¼ small, finely chopped

.Jalapeño: 1, finely chopped (remove seeds for less heat)

.Garlic: 1 clove, minced

.Cheese: 1 cup (100 g) shredded sharp cheddar or Monterey Jack

.Cilantro: 2 tablespoons, chopped

.Lime juice: 1 teaspoon

.Ground cumin: ½ teaspoon

.Chili powder: ½ teaspoon

.Salt: ½ teaspoon

.Black pepper: ¼ teaspoon

.Olive oil: 1 teaspoon for cooking

Instructions:

1. Prepare the filling:

In a medium bowl, combine the drained black beans, diced avocado, chopped red bell pepper, red onion, jalapeño, and minced garlic.

Add cumin, chili powder, salt, black pepper, lime juice, and chopped cilantro. Mix gently until well combined. Avoid mashing the avocado completely; small chunks are best.

2. Assemble the quesadillas:

Lay out a tortilla on a flat surface. Sprinkle ½ cup of shredded cheese evenly over one half of the tortilla.

Spoon ½ of the bean-avocado mixture over the cheese.

Fold the tortilla over to cover the filling. Repeat with the second tortilla.

3. Cook the quesadillas:

Heat ½ teaspoon of olive oil in a non-stick skillet over medium heat.

Place one quesadilla in the skillet and cook 2–3 minutes until golden brown and crispy.

Carefully flip and cook the other side for 2–3 minutes until the cheese is melted. Adjust heat if tortilla browns too quickly.

Repeat with the second quesadilla, adding the remaining oil.

4. Serve:

Cut each quesadilla into 4 wedges.

Serve immediately with salsa, sour cream, or extra lime wedges if desired.

Healthy Bolognese Recipe

Ingredients:

Pasta

.200 g whole-wheat or regular spaghetti

.Salt (for pasta water)

Bolognese Sauce

.1 tbsp olive oil

.1 small onion, finely diced

.1 small carrot, finely diced

.1 celery stalk, finely diced

.2 cloves garlic, minced

.250 g lean minced beef or lean turkey mince

.1 tbsp tomato paste

.1 can (400 g) chopped tomatoes

.1 small fresh tomato, diced

.½ tsp dried oregano

.½ tsp dried basil

.Black pepper, to taste

.Salt, to taste

.Optional: splash of water or low-sodium stock if sauce thickens too much

To Finish

.Fresh parsley, finely chopped

.Optional: drizzle of olive oil

Instructions

1. Cook the spaghetti
Bring a large pot of salted water to a boil. Cook spaghetti until al dente. Reserve a little pasta water, then drain.

2. Build the base
Heat olive oil in a pan over medium heat. Add onion, carrot, and celery. Cook for 6–8 minutes until soft and lightly golden.

3. Add garlic and meat
Stir in garlic and cook for 30 seconds. Add the minced meat and break it up. Cook until browned and no longer pink.

4. Tomato layer
Stir in tomato paste and cook for 1 minute. Add canned tomatoes and diced fresh tomato. Mix well.

5. Season and simmer
Add oregano, basil, black pepper, and salt. Reduce heat and simmer uncovered for 15–20 minutes until thick and chunky, like in the image.

6. Combine with pasta
Add spaghetti directly to the sauce and toss gently. Use a little pasta water if needed so the sauce coats the pasta without drowning it.

7. Serve
Plate the spaghetti, spoon extra sauce on top, and finish with freshly chopped parsley. No cheese.