{"lang":"en","foods":{"allspice":{"name":"Allspice berries","one":"Allspice berry"},"almonds":{"name":"Almonds","one":"Almonds"},"apple":{"name":"Apples","one":"Apple"},"avocado":{"name":"Avocados","one":"Avocado"},"banana":{"name":"Bananas","one":"Banana"},"basil":{"name":"Basil","one":"Basil"},"bay-leaf":{"name":"Bay leaves","one":"Bay leaf"},"beansprouts":{"name":"Beansprouts","one":"Beansprouts"},"beef-sirloin":{"name":"Beef sirloin","one":"Beef sirloin"},"berries":{"name":"Mixed berries","one":"Mixed berries"},"black-beans":{"name":"Tinned black beans","one":"Tinned black beans"},"black-pepper":{"name":"Black pepper","one":"Black pepper"},"bread-rye":{"name":"Rye bread","one":"Rye bread"},"bread-vegan":{"name":"Wholegrain bread without milk or egg","one":"Wholegrain bread without milk or egg"},"bread-wholegrain":{"name":"Wholegrain bread","one":"Wholegrain bread"},"broccoli":{"name":"Broccoli","one":"Broccoli"},"butter":{"name":"Butter","one":"Butter"},"cabbage":{"name":"White cabbage","one":"White cabbage"},"cannellini":{"name":"Tinned cannellini beans","one":"Tinned cannellini beans"},"carrot":{"name":"Carrots","one":"Carrot"},"cassava":{"name":"Cassava","one":"Cassava"},"cayenne":{"name":"Cayenne pepper","one":"Cayenne pepper"},"cheddar":{"name":"Cheddar","one":"Cheddar"},"cherry-tomatoes":{"name":"Cherry tomatoes","one":"Cherry tomato"},"chia":{"name":"Chia seeds","one":"Chia seeds"},"chicken-breast":{"name":"Chicken breast","one":"Chicken breast"},"chicken-cooked":{"name":"Cooked chicken breast","one":"Cooked chicken breast"},"chicken-thigh":{"name":"Chicken thighs","one":"Chicken thigh"},"chickpea-flour":{"name":"Chickpea flour","one":"Chickpea flour"},"chickpeas":{"name":"Tinned chickpeas","one":"Tinned chickpeas"},"chilli":{"name":"Fresh red chillies","one":"Fresh red chilli"},"chilli-dried":{"name":"Whole dried chillies","one":"Whole dried chilli"},"chilli-flakes":{"name":"Chilli flakes","one":"Chilli flakes"},"chilli-green":{"name":"Green chillies","one":"Green chilli"},"chilli-powder":{"name":"Chilli powder","one":"Chilli powder"},"chives":{"name":"Chives","one":"Chives"},"cinnamon":{"name":"Ground cinnamon","one":"Ground cinnamon"},"coconut-milk":{"name":"Coconut milk","one":"Coconut milk"},"cod":{"name":"Cod fillet","one":"Cod fillet"},"coriander-ground":{"name":"Ground coriander","one":"Ground coriander"},"coriander-leaf":{"name":"Coriander","one":"Coriander"},"corn":{"name":"Frozen sweetcorn","one":"Frozen sweetcorn"},"cornflour":{"name":"Cornflour","one":"Cornflour"},"cottage-cheese":{"name":"Cottage cheese","one":"Cottage cheese"},"cream-cheese":{"name":"Cream cheese","one":"Cream cheese"},"cream-double":{"name":"Double cream","one":"Double cream"},"cream-single":{"name":"Single cream","one":"Single cream"},"crispbread":{"name":"Rye crispbread","one":"Rye crispbread"},"cucumber":{"name":"Cucumber","one":"Cucumber"},"cumin":{"name":"Ground cumin","one":"Ground cumin"},"curd-cheese":{"name":"Curd cheese","one":"Curd cheese"},"dashi":{"name":"Dashi","one":"Dashi"},"dill":{"name":"Dill","one":"Dill"},"edamame":{"name":"Frozen edamame beans","one":"Frozen edamame beans"},"egg-white":{"name":"Egg whites","one":"Egg white"},"eggs":{"name":"Eggs","one":"Egg"},"emmental":{"name":"Emmental or Bergkäse","one":"Emmental or Bergkäse"},"fava-beans":{"name":"Tinned fava beans","one":"Tinned fava beans"},"fenugreek-leaves":{"name":"Dried fenugreek leaves","one":"Dried fenugreek leaves"},"feta":{"name":"Feta","one":"Feta"},"fish-sauce":{"name":"Fish sauce","one":"Fish sauce"},"flatbread":{"name":"Flatbreads","one":"Flatbread"},"flour":{"name":"Plain flour","one":"Plain flour"},"fries-frozen":{"name":"Frozen oven chips","one":"Frozen oven chips"},"garam-masala":{"name":"Garam masala","one":"Garam masala"},"garlic":{"name":"Garlic","one":"Garlic"},"garlic-powder":{"name":"Garlic powder","one":"Garlic powder"},"ghee":{"name":"Ghee","one":"Ghee"},"ginger":{"name":"Fresh ginger","one":"Fresh ginger"},"ginger-ground":{"name":"Ground ginger","one":"Ground ginger"},"gochujang":{"name":"Gochujang","one":"Gochujang"},"greek-yogurt":{"name":"Greek yogurt","one":"Greek yogurt"},"greek-yogurt-0":{"name":"Fat-free Greek yogurt","one":"Fat-free Greek yogurt"},"green-pepper":{"name":"Green peppers","one":"Green pepper"},"harissa":{"name":"Harissa","one":"Harissa"},"honey":{"name":"Honey","one":"Honey"},"hummus":{"name":"Hummus","one":"Hummus"},"kecap-manis":{"name":"Kecap manis (sweet soy sauce)","one":"Kecap manis (sweet soy sauce)"},"khmeli-suneli":{"name":"Khmeli suneli","one":"Khmeli suneli"},"kidney-beans":{"name":"Tinned kidney beans","one":"Tinned kidney beans"},"leek":{"name":"Leeks","one":"Leek"},"lemon":{"name":"Lemons","one":"Lemon"},"lentils":{"name":"Brown or green lentils","one":"Brown or green lentils"},"lentils-red":{"name":"Red lentils","one":"Red lentils"},"lettuce":{"name":"Lettuce","one":"Lettuce"},"lime":{"name":"Limes","one":"Lime"},"mango":{"name":"Mango","one":"Mango"},"milk":{"name":"Milk","one":"Milk"},"mint-dried":{"name":"Dried mint","one":"Dried mint"},"mirin":{"name":"Mirin","one":"Mirin"},"mozzarella":{"name":"Mozzarella","one":"Mozzarella"},"mushrooms":{"name":"Mushrooms","one":"Mushrooms"},"mustard":{"name":"Mustard","one":"Mustard"},"mustard-seeds":{"name":"Mustard seeds","one":"Mustard seeds"},"nutmeg":{"name":"Ground nutmeg","one":"Ground nutmeg"},"oats":{"name":"Rolled oats","one":"Rolled oats"},"oil":{"name":"Neutral oil","one":"Neutral oil"},"olive-oil":{"name":"Olive oil","one":"Olive oil"},"onion":{"name":"Onions","one":"Onion"},"onion-powder":{"name":"Onion powder","one":"Onion powder"},"orange":{"name":"Oranges","one":"Orange"},"oregano":{"name":"Dried oregano","one":"Dried oregano"},"oyster-sauce":{"name":"Oyster sauce","one":"Oyster sauce"},"palm-oil":{"name":"Red palm oil (dende)","one":"Red palm oil (dende)"},"palm-sugar":{"name":"Palm sugar","one":"Palm sugar"},"paneer":{"name":"Paneer","one":"Paneer"},"paprika":{"name":"Paprika","one":"Paprika"},"paprika-smoked":{"name":"Smoked paprika","one":"Smoked paprika"},"parsley":{"name":"Parsley","one":"Parsley"},"passata":{"name":"Passata","one":"Passata"},"pasta":{"name":"Dried pasta (no egg)","one":"Dried pasta (no egg)"},"peanut-butter":{"name":"Peanut butter","one":"Peanut butter"},"peanuts":{"name":"Roasted peanuts","one":"Roasted peanuts"},"peas":{"name":"Frozen peas","one":"Frozen peas"},"pickled-ginger":{"name":"Pickled ginger","one":"Pickled ginger"},"pine-nuts":{"name":"Pine nuts","one":"Pine nuts"},"pineapple":{"name":"Pineapple","one":"Pineapple"},"pita":{"name":"Pita breads","one":"Pita bread"},"pork-shoulder":{"name":"Pork shoulder","one":"Pork shoulder"},"pork-tenderloin":{"name":"Pork tenderloin","one":"Pork tenderloin"},"potato":{"name":"Potatoes","one":"Potato"},"prawns":{"name":"Prawns","one":"Prawn"},"pumpkin-seeds":{"name":"Pumpkin seeds","one":"Pumpkin seeds"},"quark":{"name":"Low-fat quark","one":"Low-fat quark"},"red-onion":{"name":"Red onions","one":"Red onion"},"red-pepper":{"name":"Red peppers","one":"Red pepper"},"rice":{"name":"Long-grain rice","one":"Long-grain rice"},"rice-cakes":{"name":"Plain rice cakes","one":"Plain rice cake"},"rice-cooked":{"name":"Cooked rice","one":"Cooked rice"},"rice-noodles":{"name":"Rice noodles","one":"Rice noodles"},"rice-short":{"name":"Short-grain rice","one":"Short-grain rice"},"sake":{"name":"Sake","one":"Sake"},"salmon":{"name":"Salmon fillet","one":"Salmon fillet"},"salt":{"name":"Salt","one":"Salt"},"sesame-oil":{"name":"Toasted sesame oil","one":"Toasted sesame oil"},"sesame-seeds":{"name":"Sesame seeds","one":"Sesame seeds"},"shallot":{"name":"Shallots","one":"Shallot"},"shiitake":{"name":"Shiitake mushrooms","one":"Shiitake mushrooms"},"shrimp-paste":{"name":"Shrimp paste","one":"Shrimp paste"},"sichuan-pepper":{"name":"Sichuan peppercorns","one":"Sichuan peppercorns"},"skyr":{"name":"Skyr","one":"Skyr"},"smoked-salmon":{"name":"Hot-smoked salmon","one":"Hot-smoked salmon"},"sour-cream":{"name":"Sour cream","one":"Sour cream"},"soy-milk":{"name":"Soy milk","one":"Soy milk"},"soy-protein":{"name":"Soy protein powder","one":"Soy protein powder"},"soy-sauce":{"name":"Soy sauce","one":"Soy sauce"},"soy-yogurt":{"name":"Plain soy yogurt","one":"Plain soy yogurt"},"soybean-sprouts":{"name":"Soybean sprouts","one":"Soybean sprouts"},"spinach":{"name":"Spinach","one":"Spinach"},"spring-onion":{"name":"Spring onions","one":"Spring onion"},"stock-beef":{"name":"Beef stock","one":"Beef stock"},"sugar":{"name":"Sugar","one":"Sugar"},"tahini":{"name":"Tahini","one":"Tahini"},"tamarind":{"name":"Tamarind paste","one":"Tamarind paste"},"tarragon":{"name":"Tarragon","one":"Tarragon"},"thyme":{"name":"Thyme","one":"Thyme"},"tofu-firm":{"name":"Firm tofu","one":"Firm tofu"},"tofu-smoked":{"name":"Smoked tofu","one":"Smoked tofu"},"tomato":{"name":"Tomatoes","one":"Tomato"},"tomato-paste":{"name":"Tomato paste","one":"Tomato paste"},"tomatoes-tinned":{"name":"Tinned chopped tomatoes","one":"Tinned chopped tomatoes"},"tortilla-vegan":{"name":"Wheat tortillas without milk or egg","one":"Wheat tortilla without milk or egg"},"tortilla-wheat":{"name":"Wheat tortillas","one":"Wheat tortilla"},"trout":{"name":"Trout fillets","one":"Trout fillet"},"tuna-steak":{"name":"Tuna steak","one":"Tuna steak"},"tuna-tinned":{"name":"Tinned tuna in water","one":"Tinned tuna in water"},"turkey-mince":{"name":"Turkey mince","one":"Turkey mince"},"turmeric":{"name":"Ground turmeric","one":"Ground turmeric"},"vanilla-sugar":{"name":"Vanilla sugar","one":"Vanilla sugar"},"vinegar-black":{"name":"Chinese black vinegar","one":"Chinese black vinegar"},"vinegar-rice":{"name":"Rice vinegar","one":"Rice vinegar"},"vinegar-white":{"name":"White vinegar","one":"White vinegar"},"walnuts":{"name":"Walnuts","one":"Walnuts"},"water":{"name":"Water","one":"Water"},"whey":{"name":"Whey protein powder","one":"Whey protein powder"},"white-fish":{"name":"Cod, haddock or pollock fillet","one":"Cod, haddock or pollock fillet"},"white-wine":{"name":"Dry white wine","one":"Dry white wine"}},"recipes":{"u-adobo":{"name":"Chicken adobo","summary":"Chicken braised in soy sauce with vinegar, garlic and bay, served over rice.","lines":["boneless, skinless, in large pieces","","or cane vinegar","crushed","","whole peppercorns","","","","weighed dry"],"steps":["Mix the soy sauce with the garlic and peppercorns and marinate the chicken in it for [[15 minutes]].","Lift the chicken out, pat it dry and brown it in the oil for about 8 minutes. Keep the marinade.","Pour in the marinade, the water and the vinegar and add the bay leaves and sugar. Bring it to the boil and leave it [[10 minutes]] without stirring or a lid.","Cover and simmer for [[20 minutes]], turning the chicken once. Cook the rice meanwhile.","Take the lid off and boil the sauce for [[5 to 10 minutes]], spooning it over the chicken, until glossy and the chicken is cooked through. Serve over the rice."],"changed":"Boneless, skinless thighs, so the grams are what you eat; rice weighed dry; a shorter marinade.","warn":null,"from":"deedd759593e315347ab9a66b2585bdf65dbd824"},"u-murgh-makhani":{"name":"Butter chicken","summary":"Yogurt-marinated chicken, roasted, in a smooth tomato, butter and cream sauce finished with fenugreek.","lines":["boneless, skinless, in large pieces","","Kashmiri, mild","","weighed dry","","grated","crushed","","","","kasuri methi"],"steps":["Mix the yogurt with the chilli powder and a little salt and coat the chicken in it. Leave it for [[20 minutes]], or overnight in the fridge.","Heat the oven to 220 °C. Roast the chicken on a lined tray for [[20 minutes]], until cooked through with no pink inside. Put the rice on to cook.","Meanwhile, melt the butter and fry the ginger and garlic for 2 minutes, without letting them brown.","Add the garam masala and the tomatoes and simmer for [[15 minutes]]. Blend the sauce until smooth and pour it back into the pan.","Add the chicken and the cream and warm it for 5 minutes without boiling. Crush in the fenugreek leaves and serve with the rice."],"changed":"Boneless, skinless thighs, a shorter marinade, the chicken roasted all the way through, no cashews so it is nut-free, less butter, and rice on the side.","warn":null,"from":"6e7a66d94ae76d04515d21b2449663acaa490258"},"u-gong-bao-chicken":{"name":"Gong bao chicken","summary":"Diced chicken stir-fried with peanuts and dried chillies in a sharp black vinegar sauce, with rice.","lines":["in 2 cm dice","","","weighed dry","Chinkiang","","","","","sliced","whites and greens apart","unsalted"],"steps":["Mix the chicken with half the cornflour and half the soy sauce and leave it for [[20 minutes]]. Put the rice on to cook.","Mix the sauce: the vinegar, the sugar, the rest of the soy sauce and cornflour and a splash of water. Keep it by the stove.","Heat the oil in a wok and fry the chillies and Sichuan pepper for 20 seconds, until dark but not black.","Add the chicken, leave it for 1 minute, then toss it for 3 minutes more, until cooked through with no pink inside.","Add the garlic and the spring onion whites for 30 seconds, then the sauce, and stir until it thickens. Off the heat, stir in the peanuts and the greens. Serve with the rice."],"changed":"Chicken marinated in cornflour and soy without the egg white, so it is egg-free, no ginger, a little less oil, and rice on the side.","warn":null,"from":"635522c10001b761e9160ac76c2d968adffad9a9"},"u-sate-ayam":{"name":"Chicken satay with peanut sauce","summary":"Chicken skewers in sweet soy and coriander, grilled, with a thick peanut sauce and rice.","lines":["boneless, skinless, in 2 cm cubes","","crushed","","weighed dry","unsalted","","chopped","chopped","","or brown sugar","in wedges"],"steps":["Mix half the kecap manis with half the garlic and the coriander and coat the chicken in it. Leave it for [[30 minutes]], or overnight in the fridge. Put the rice on to cook.","Meanwhile, crush the peanuts to a coarse crumb in a bag with a rolling pin, keeping a few whole.","Fry the shallots, chillies and the rest of the garlic in the oil for 5 minutes, until soft. Add the crushed peanuts and stir for 3 minutes.","Add the tamarind, the sugar and most of the rest of the kecap manis, keeping a little for brushing. Pour in water to just cover and simmer the sauce for [[10 minutes]], until thick.","Thread the chicken onto skewers and cook it under a hot grill or in a griddle pan for [[10 minutes]], turning it and brushing it with the last of the kecap manis, until cooked through with no pink inside.","Serve the skewers with the peanut sauce, the rice and the lime wedges."],"changed":"Boneless, skinless thighs, a 30 minute marinade, the skewers cooked under a grill or in a griddle pan, a lighter peanut sauce with less oil, and the rice weighed dry.","warn":null,"from":"bb7fb9dff2dafc4f6fa1c0c776747f7220d3b545"},"u-chakhokhbili":{"name":"Chakhokhbili","summary":"Georgian chicken stewed in its own juices with tomatoes, khmeli suneli and a big handful of fresh herbs.","lines":["boneless, skinless, in large pieces","","chopped","halved","","whole","","","","purple basil if you can find it","",""],"steps":["Brown the chicken in the oil in a heavy pot for 8 minutes, turning it, until golden. Lift it out.","Soften the onions in the same pot for 8 minutes. Meanwhile, grate the cut side of each tomato half and throw the skins away.","Add the tomato pulp, the chicken, the khmeli suneli, the whole chilli and some salt. Cover and stew on a low heat for [[30 minutes]], without adding water.","Meanwhile, chop the garlic and all the herbs coarsely, not to a paste.","Check the chicken is cooked through with no pink inside, stir in the herbs and garlic, cover and leave it off the heat for [[10 minutes]] before serving."],"changed":"Boneless, skinless thighs browned in a little oil instead of butter, so it suits kosher and a milk allergy, one onion fewer, and the tomatoes grated instead of skinned.","warn":null,"from":"09c2045ca93f695ad1d2173dafc345b75da47464"},"u-nasi-goreng":{"name":"Nasi goreng","summary":"Indonesian fried rice with chicken and prawns in a chilli and shrimp paste base, sweet soy and a fried egg on top.","lines":["weighed dry","","","","terasi","","diced","peeled","shredded","","","sliced"],"steps":["Cook the rice for [[12 minutes]], drain it and spread it on a tray to cool, or use rice cooked the day before.","Blend or pound the shallots, garlic, chillies and shrimp paste to a paste.","Fry the paste in the oil in a wok for 2 minutes, until it darkens. Add the chicken for 4 minutes, then the prawns and cabbage for 3 minutes, until the prawns are pink all through.","Tip in the rice, pour over the kecap manis and fry on a high heat for 3 minutes, tossing it all the time, until the chicken is cooked through.","Fry the eggs in the same pan until the whites and yolks are set. Serve the rice with an egg on top and the cucumber on the side."],"changed":"More chicken and prawns, half the oil, the rice weighed dry, the eggs fried until set, and no fried shallots.","warn":null,"from":"7828f5f12f8c0669a4284e414c748cd8eafc5de9"},"u-lomo-saltado":{"name":"Lomo saltado","summary":"Peruvian beef seared in a wok with onion, tomato and soy, served with chips and rice.","lines":["","weighed dry","in strips","","","crushed","","in thick wedges","ají amarillo if you can find it, sliced","in wedges","chopped"],"steps":["Bake the chips as the packet says, usually for [[20 minutes]]. Put the rice on to cook.","Meanwhile, mix the beef with the soy sauce, vinegar and garlic and leave it for [[15 minutes]].","Lift the beef out and pat it dry, keeping the marinade. Sear it in the oil in a smoking-hot pan in two batches, 2 minutes each, until browned and cooked through. Set it aside.","Fry the onion and chilli in the same pan for 90 seconds, so the onion stays crisp. Put the beef back with the marinade, add the tomatoes and toss for 1 minute.","Stir in the coriander and serve with the chips and rice, with a few chips tossed through the pan to soak up the sauce."],"changed":"More beef and fewer chips, oven chips instead of fried, half the oil, white vinegar instead of red wine vinegar so it suits halal and kosher, and the beef cooked through.","warn":null,"from":"8bc2c75659ad6c4a4cfeae39726d9a2d18beb2f6"},"u-souvlaki":{"name":"Pork souvlaki with tzatziki","summary":"Pork skewers in lemon, oregano and olive oil, with tzatziki and warm pita.","lines":["lean, in 3 cm cubes","","juice and zest","","crushed","","","","grated and squeezed",""],"steps":["Mix the oil, lemon juice and zest, oregano, garlic, salt and pepper. Coat the pork in it and leave it for [[30 minutes]].","Meanwhile, stir the squeezed cucumber into the yogurt with a pinch of salt.","Thread the pork loosely onto skewers and grill it for [[12 minutes]], turning it every 3 minutes, until cooked through with no pink inside.","Rest the meat for 3 minutes, warm the pitas for 30 seconds a side and serve with the tzatziki."],"changed":"Lean shoulder, a 30 minute marinade and less oil, with all the garlic in the marinade.","warn":null,"from":"aec2f9cca7a69ca9dfd8dbae60d63894806f66ac"},"u-ohridska-pastrmka":{"name":"Ohrid trout with potatoes","summary":"Trout baked on sliced potatoes with lemon, garlic, thyme and white wine.","lines":["thinly sliced","","","","fillets, skin on","","sliced","sliced","","","chopped"],"steps":["Heat the oven to 200 °C. Toss the potatoes with the oil, salt and pepper, spread them on a tray and bake for [[20 minutes]].","Rub the trout with the paprika and lay it on the potatoes, skin down. Tuck the garlic, lemon slices and thyme around it.","Pour over the wine and bake for [[12 to 15 minutes]], until the trout flakes easily.","Scatter over the parsley and serve from the tray."],"changed":"Trout fillets instead of whole fish, less oil, and the potatoes go in first so both are cooked through.","warn":null,"from":"1ac20c10e6e60ec034d17e876f5a3ce5842321f6"},"u-moqueca-baiana":{"name":"Moqueca baiana","summary":"Brazilian fish stew in coconut milk and red palm oil, cooked in layers with onion, tomato and pepper, with rice.","lines":["firm fillets, in large pieces","juice","crushed","","","weighed dry","in rings","in rings","in rings, mixed colours if you like","","dendê","chopped"],"steps":["Rub the fish with the lime juice, garlic, salt and pepper and leave it for [[20 minutes]]. Put the rice on to cook.","Lay half the onion, tomato and pepper rings in a wide pot. Put the fish on top in one layer and cover it with the rest of the rings.","Pour the coconut milk and palm oil down the side of the pot. Cover and cook on a medium heat for [[20 minutes]], shaking the pot now and then but never stirring, until the fish flakes easily.","Scatter over the coriander and serve from the pot with the rice."],"changed":"Fish only (cod, haddock or pollock), the classic moqueca de peixe, so it suits a shellfish allergy and kosher, less palm oil, no spring onions, and any wide pot instead of a clay one.","warn":null,"from":"85e8e73f45aca903e0f71029f6514aa065da9664"},"u-palak-paneer":{"name":"Palak paneer","summary":"Paneer cubes in a bright spinach purée with ginger, garlic and garam masala, with a little rice.","lines":["weighed dry","","","in 2 cm cubes","","chopped","grated","crushed","chopped","","",""],"steps":["Put the rice on to cook. Drop the spinach into boiling water for 90 seconds, then into cold water. Squeeze it out and blend it with the chillies to a purée.","Soak the paneer in hot salted water for [[10 minutes]], then drain it.","Meanwhile, heat the ghee and fry the onion for 8 minutes, until golden, then the ginger and garlic for 1 minute.","Add the tomatoes and cook for [[7 minutes]], until they break down.","Stir in the spinach purée, garam masala and salt and warm it for 1 minute. Add the paneer, take the pan off the heat and stir in the yogurt. Serve with the rice."],"changed":"More paneer and spinach, fat-free Greek yogurt stirred in off the heat instead of cream, less ghee, no separate cumin, and a little rice on the side.","warn":null,"from":"dfdfd0d7e58aeb4f97b64f55487c0fe47ac065fa"},"u-dal-tadka":{"name":"Dal tadka","summary":"Soft red lentils finished with sizzling oil, mustard seeds, cumin, garlic and chilli, with rice.","lines":["rinsed","","weighed dry","","","chopped","chopped","","","thinly sliced","",""],"steps":["Simmer the lentils with the turmeric in the water, partly covered, for [[20 minutes]], until soft and falling apart. Cook the rice meanwhile.","Mash some of the lentils against the side of the pot and season with salt. It should be as thick as a thick soup.","Fry the onion in half the oil for 8 minutes, until golden. Add the tomatoes and cook until they break down into a sauce, then stir it into the lentils.","Heat the rest of the oil in a small pan until very hot. Add the mustard seeds, and when they crackle, the cumin, garlic and chillies. Fry for 30 seconds, until the garlic is golden.","Pour the sizzling oil over the dal, stir once and serve with the rice."],"changed":"Red lentils instead of toor dal so it cooks in 20 minutes, oil instead of ghee so it is vegan, no asafoetida so it is gluten-free, less fat, and rice on the side.","warn":null,"from":"4f10b7497606611f6e7bbc189c097ebc39f79f9e"},"u-koshari":{"name":"Koshari","summary":"Egyptian bowl of lentils, rice, pasta and chickpeas under a sharp tomato sauce and crisp fried onions.","lines":["","in thin rings","rinsed","","","small macaroni","drained","crushed","","","","",""],"steps":["Fry the onions in the oil on a medium heat for [[20 minutes]], stirring often, until deep brown. Lift them onto paper to crisp and pour the oil into a cup.","Meanwhile, boil the lentils for [[20 minutes]], until soft but still whole, and drain them.","Fry the rice in two thirds of the onion oil for 2 minutes. Add the water and a pinch of salt, cover and cook on a low heat for [[15 minutes]].","Meanwhile, boil the pasta as the packet says. Add the chickpeas to warm for the last minute and drain both.","For the sauce, fry the garlic in the rest of the oil for 1 minute and add the vinegar. Add the tomatoes, cumin and chilli and simmer for [[15 minutes]], until thick.","Layer it in bowls: rice, lentils, pasta and chickpeas, then the sauce and the crisp onions on top."],"changed":"More lentils and chickpeas and less rice and pasta for more protein, tinned chickpeas, and the onions fried slowly in 3 tbsp of oil instead of 200 ml.","warn":null,"from":"dccc63d68ac611a437ec88b32583ac462af53500"},"own-chicken-rice-broccoli":{"name":"Paprika chicken with rice and broccoli","summary":"Pan-fried paprika chicken breast with rice, broccoli and lemon.","lines":["rinsed","","","","crushed","","","in florets","juice"],"steps":["Cook the rice in plenty of boiling salted water for [[12 minutes]], then drain it.","Meanwhile, rub the chicken with the oil, paprika, garlic, salt and pepper. Fry it for [[10 minutes]], turning it halfway, until cooked through with no pink inside.","Boil or steam the broccoli for [[4 minutes]], until just tender.","Slice the chicken and serve it with the rice and broccoli, with the lemon squeezed over."],"changed":null,"warn":null,"from":"9a62a39654c2b79409dffd7bcbc893400e7e9faf"},"own-salmon-traybake":{"name":"Salmon traybake with potatoes and broccoli","summary":"Salmon roasted on one tray with paprika potato wedges, broccoli, lemon and dill.","lines":["","in wedges","in florets","","","","sliced","chopped","",""],"steps":["Heat the oven to 200 °C. Toss the potato wedges with the oil, paprika, salt and pepper on a tray and roast for [[15 minutes]].","Add the broccoli and garlic to the tray and turn everything over in the oil.","Lay the salmon on top, squeeze over the lemon and roast for [[12 to 15 minutes]], until the salmon flakes easily.","Scatter over the dill and serve."],"changed":null,"warn":null,"from":"0717702d9c74024d9eb1299e667790080bdc9925"},"own-tomato-chicken-pasta":{"name":"Tomato chicken pasta with spinach","summary":"Pasta with pan-fried chicken in a garlic and oregano tomato sauce, with spinach stirred through.","lines":["","in strips","","sliced","","","","",""],"steps":["Cook the pasta in plenty of boiling salted water as the packet says, usually for [[10 minutes]].","Meanwhile, fry the chicken in the oil for 6 minutes, until browned and cooked through with no pink inside.","Add the garlic for 30 seconds, then the passata and oregano, and simmer for [[5 minutes]].","Stir in the spinach until it wilts, season, and toss with the drained pasta."],"changed":null,"warn":null,"from":"432140246ba3585486f80c0848b22051d0d5f0ba"},"own-turkey-chili":{"name":"Turkey and bean chili with rice","summary":"Lean turkey mince simmered with kidney beans, tomatoes, cumin and smoked paprika, over rice.","lines":["weighed dry","","chopped","chopped","crushed","","","","","","drained",""],"steps":["Put the rice on to cook. Soften the onion and pepper in the oil for 5 minutes, then add the garlic for 1 minute.","Add the turkey and fry it for 5 minutes, breaking it up, until no pink is left. Stir in the cumin, paprika and chilli flakes.","Add the tomatoes, the beans and some salt and simmer for [[20 minutes]], stirring now and then, until thick.","Serve the chili over the rice."],"changed":null,"warn":null,"from":"b1a789f23ebaf5c9a20b16bfbe4ca4ed35c68e78"},"own-tofu-stir-fry":{"name":"Crispy tofu stir-fry with rice","summary":"Golden tofu with pepper and broccoli in soy, ginger and garlic, over rice.","lines":["","pressed and cubed","","","sliced","in small florets","sliced","grated","",""],"steps":["Cook the rice in boiling water for [[12 minutes]], then drain it.","Toss the tofu in the cornflour and fry it in the oil for 6 minutes, turning it, until golden. Lift it out.","Stir-fry the pepper and broccoli in the same pan for 4 minutes, then add the garlic and ginger for 1 minute.","Put the tofu back, add the soy sauce and a splash of water and toss for 1 minute. Serve on the rice with the sesame seeds."],"changed":null,"warn":null,"from":"1d893e8e252dc9eccf5acb820ec9b9f9dfa87179"},"own-lentil-bolognese":{"name":"Lentil and tofu bolognese","summary":"Red lentils and crumbled tofu in a slow tomato sauce with carrot and oregano, over pasta.","lines":["","finely chopped","finely chopped","crushed","crumbled","rinsed","","","","","",""],"steps":["Soften the onion and carrot in the oil for 5 minutes, then add the garlic for 1 minute.","Crumble in the tofu and fry it for 5 minutes, until it starts to brown.","Add the lentils, passata, oregano and the water and simmer for [[20 minutes]], stirring now and then, until the lentils are soft. Season.","Meanwhile, cook the pasta in boiling salted water as the packet says and serve it with the sauce."],"changed":null,"warn":null,"from":"99a9804523a61cc2486e145b572316541937753d"},"own-chickpea-spinach-curry":{"name":"Chickpea, tofu and spinach curry","summary":"Chickpeas and tofu simmered in a cumin, ginger and tomato sauce with spinach, over rice.","lines":["weighed dry","","chopped","crushed","grated","","","in 2 cm cubes","drained","","",""],"steps":["Put the rice on to cook. Soften the onion in the oil for 5 minutes, then add the garlic, ginger, cumin and turmeric for 1 minute.","Add the tofu, chickpeas and tomatoes and simmer for [[15 minutes]], stirring gently now and then.","Stir in the spinach until it wilts, season with salt and serve over the rice."],"changed":null,"warn":null,"from":"aed2dc95ce186b7a5e214526f6f6e0b99ab02f8c"},"u-beef-stroganoff":{"name":"Beef stroganoff","summary":"Strips of beef seared hard, in a sour cream sauce with mushrooms, onion and mustard, with boiled potatoes.","lines":["peeled, in large pieces","trimmed of fat","","sliced","sliced","","","","","chopped","",""],"steps":["Boil the potatoes in salted water for [[20 minutes]], until a knife slides in easily.","Cut the beef across the grain into strips 1 cm thick, pat them dry and season with pepper.","Heat half the oil in a wide pan until very hot. Sear the beef in two batches, 2 minutes each, until browned. Lift it out.","Fry the mushrooms in the rest of the oil over a high heat until their water has gone. Add the onion and fry until soft and golden.","Stir in the flour for 1 minute, then pour in the stock and stir until smooth and bubbling.","Take the pan off the heat and stir in the sour cream and mustard. Return the beef and its juices and warm it for 2 minutes, without boiling, until cooked through.","Scatter over the parsley and serve with the potatoes."],"changed":"Lean sirloin instead of fillet, the butter left out, less sour cream, and boiled potatoes to make it a full meal.","warn":null,"from":"37286b4e959e152e15a224006104e9626ce91eb6"},"u-gyudon":{"name":"Gyudon beef and onion bowl","summary":"Thin slices of beef simmered with onion in a sweet soy and dashi broth, spooned over rice.","lines":["weighed dry","","","","","","grated","thinly sliced","sliced very thin",""],"steps":["Rinse the rice and cook it as the pack says, usually about [[15 minutes]].","Bring the dashi, soy sauce, mirin, sake, sugar and ginger to the boil in a wide pan.","Add the onion and simmer for 5 minutes, until it turns soft and see-through.","Lay the beef over the top slice by slice and simmer for 2 to 3 minutes, skimming off any foam, until no pink is left.","Divide the rice between bowls and spoon over the beef, the onion and a little broth. Serve with the pickled ginger."],"changed":"Lean sirloin sliced thin, rice weighed dry, and the beef cooked until no pink is left.","warn":null,"from":"d7541695ec76d1915e0875f5138072691c604a36"},"u-bibimbap":{"name":"Bibimbap","summary":"Rice topped with garlicky beef, spinach, sprouts, carrot, mushrooms and a fried egg, mixed with gochujang at the table.","lines":["in thin strips","","crushed","","weighed dry","","","in thin sticks","sliced","","",""],"steps":["Mix the beef with the soy sauce, garlic and a third of the sesame oil and leave it for [[20 minutes]].","Rinse the rice and cook it as the pack says, usually about [[15 minutes]].","Blanch the spinach in boiling water for 30 seconds, squeeze it dry and toss with a little sesame oil. Boil the sprouts in the same water for 3 minutes and dress them the same way.","Fry the carrot, then the mushrooms, in a little sesame oil for 2 minutes each.","Sear the beef over a high heat for 2 to 3 minutes, until browned and cooked through. Fry the eggs in the same pan until the yolks are set.","Divide the rice between bowls. Arrange the vegetables and beef on top, add an egg, a spoon of gochujang and the sesame seeds, and mix it all at the table."],"changed":"Rice weighed dry, a little more beef, less sesame oil, and the eggs fried until the yolks are set.","warn":null,"from":"87b4de97225d40b0fd964b2055b21d88be0f1e04"},"u-lok-lak":{"name":"Beef lok lak","summary":"Cubes of beef seared in oyster and soy sauce, on lettuce and tomato with rice and a lime and black pepper dip.","lines":["weighed dry","in 3 cm cubes","","","crushed","coarsely ground","juiced","","","sliced","in thin rings",""],"steps":["Rinse the rice and cook it as the pack says, usually about [[15 minutes]].","Mix the beef with the oyster sauce, soy sauce, garlic and half the pepper and leave it for [[20 minutes]].","Stir the lime juice with the rest of the pepper and a pinch of salt, and pour it into small bowls for dipping.","Lay the lettuce, tomato and onion rings on plates.","Heat the oil in a pan until very hot. Sear the beef in two batches, 3 to 4 minutes each, until browned and cooked through.","Pile the beef on the salad and serve with the rice and the dip."],"changed":"Rice on the side to make it a full meal, the beef cooked through, and no sugar, cucumber or fried eggs to keep it short.","warn":null,"from":"a5365ff0fcc17da2efc2c220066cca1f5ff91baf"},"u-pad-krapow-moo":{"name":"Pad krapow pork with basil","summary":"Pork stir-fried with garlic, chilli and basil in oyster and fish sauce, over rice with a crisp fried egg.","lines":["weighed dry","","small hot ones","","","","","","chopped fine, or lean pork mince","holy or Thai basil if you can find it",""],"steps":["Rinse the rice and cook it as the pack says, usually about [[15 minutes]].","Pound the garlic and chillies to a rough paste, or chop them very finely. Mix the oyster sauce, fish sauce, soy sauce and sugar in a cup.","Heat most of the oil in a wok until very hot and fry the paste for 20 seconds. Add the pork, leave it for a minute, then stir-fry for 3 minutes until cooked through.","Pour in the sauce and toss until it coats the pork. Take it off the heat and stir in the basil.","Fry the eggs in the rest of the oil until the edges are crisp and the yolks are set. Serve the pork over the rice with an egg on top."],"changed":"Lean pork chopped fine instead of fatty mince, a third of the oil, and the eggs fried until the yolks are set.","warn":null,"from":"97433750feeacb39ef8d23bcd2b66fb325a3330e"},"u-lohikeitto":{"name":"Lohikeitto salmon soup","summary":"Salmon, potato and leek in a light creamy broth with allspice, bay and plenty of dill.","lines":["","sliced","diced","waxy, peeled and diced","","","","","","skinless, in 3 cm cubes","chopped"],"steps":["Melt the butter in a large pot and soften the leek and carrot for 5 minutes without letting them brown.","Add the potatoes, water, allspice and bay leaves. Bring it to the boil and simmer for [[15 minutes]], until the potatoes are soft.","Stir in the cream, season with salt and bring it back to a gentle simmer without letting it boil.","Slip in the salmon and keep it at a bare simmer for [[5 minutes]], until the fish is cooked through and flakes.","Take out the bay leaves, ladle the soup into bowls and scatter over plenty of dill."],"changed":"Water with allspice and bay instead of a stock made from salmon bones, more salmon, and less cream and butter.","warn":null,"from":"0ee69bad2373b2674207a2f85cdd135eb5135883"},"u-pad-thai":{"name":"Pad thai with prawns","summary":"Rice noodles tossed with prawns, egg and bean sprouts in tamarind, fish sauce and palm sugar, topped with peanuts and lime.","lines":["flat, about 5 mm wide","","","or brown sugar","","chopped","peeled","","","or garlic chives, in 3 cm lengths","roughly chopped","in wedges"],"steps":["Soak the noodles in warm water for [[20 minutes]], until they bend but still have some bite. Drain them.","Warm the tamarind, fish sauce and palm sugar together for a minute until the sugar melts. It should taste sour, salty and sweet.","Heat the oil in a wok until very hot. Fry the garlic for 30 seconds, add the prawns and stir-fry for 2 minutes until pink all through. Push them to one side.","Crack the eggs into the space, let them set and break them up. Add the noodles and the sauce and toss for 2 minutes, until the noodles soak it up.","Toss in the bean sprouts and chives for 30 seconds. Serve topped with the peanuts, with lime wedges to squeeze over."],"changed":"Extra prawns instead of tofu, so it has no soy, no shallot, and smaller amounts of noodles, oil and peanuts.","warn":null,"from":"6d885bd48b59ddc173deea4255de8522a2fed2fa"},"u-encebollado":{"name":"Encebollado tuna soup","summary":"Fresh tuna and cassava in a cumin and tomato broth, topped with lime-pickled red onion and coriander.","lines":["thinly sliced","","","","chopped","chopped","","","peeled, in chunks, or frozen","fresh, in large pieces","","chopped"],"steps":["Squeeze most of the limes over the onion, add a pinch of salt and leave it to soften for [[15 minutes]] or longer.","Fry the garlic, tomatoes and cumin in the oil for 5 minutes. Add the water and bring it to the boil.","Add the cassava and simmer for [[20 minutes]], until it is soft all the way through.","Add the tuna and poach it gently for [[8 minutes]], until cooked through. Break it into large flakes in the pot and season with pepper.","Ladle into bowls and top with the onion and its juice and the coriander. Serve with the rest of the lime in wedges."],"changed":"The cassava cooks in the broth before the tuna goes in, so it takes 45 minutes instead of an hour.","warn":"Cassava must be peeled and cooked until soft all the way through; never eat it raw.","from":"727719a8b016ce771169b6b07fb6363df8259842"},"u-mercimek-corbasi":{"name":"Red lentil soup","summary":"A red lentil soup blended smooth and finished with mint and paprika oil and lemon.","lines":["","chopped","chopped","","rinsed","","","","","","in wedges"],"steps":["Soften the onion and carrot in the oil with a splash of water for 8 minutes, then stir in the tomato paste for 1 minute.","Add the lentils and water. Bring it to the boil and simmer for [[25 minutes]], until the lentils have fallen apart. Season with salt.","Blend the soup until smooth. Add a little boiling water if it is too thick to pour.","Warm the oil for the topping, take it off the heat and stir in the mint and paprika. Spoon it over the soup and serve with lemon."],"changed":"Olive oil instead of butter and water instead of stock, so it is vegan, and more lentils and no potato, for protein.","warn":null,"from":"dc7c867cb6951dfff1607873ba79c9363d7f32ac"},"u-kaesespaetzle":{"name":"Käsespätzle","summary":"Soft egg noodles layered with melting mountain cheese and topped with slow-fried onions.","lines":["","","","","","","","in thin rings","grated"],"steps":["Beat the flour, quark, eggs, water, nutmeg and a good pinch of salt with a wooden spoon for 5 minutes, until the dough is smooth and bubbly. Leave it to rest.","Fry the onion rings slowly in the butter over a medium heat for [[20 minutes]], stirring now and then, until deep golden.","Bring a big pot of salted water to the boil. Press the dough into it in batches through a spätzle press or a colander with wide holes. Lift them out once they float.","Layer the hot spätzle with the cheese in a warm dish, so the cheese melts between the layers.","Top with the fried onions and serve at once."],"changed":"Quark in the dough for protein, less flour and cheese, and a quarter of the butter.","warn":null,"from":"dda96b41a09ddf01f1f5e2a1d4a2a8613e1802d5"},"u-tortilla-espanola":{"name":"Spanish tortilla","summary":"A thick potato and onion omelette, cooked slowly in a little olive oil and set all the way through.","lines":["","peeled and thinly sliced","thinly sliced","","","or about 30 g each from a carton"],"steps":["Heat the oil in a small non-stick frying pan. Add the potato and onion with a pinch of salt, cover and cook on a low heat for [[20 minutes]], turning now and then, until soft.","Beat the eggs and egg whites with a pinch of salt in a big bowl and fold in the warm potato. Leave it for 5 minutes.","Pour it back into the pan and cook over a medium heat for 6 minutes, easing the edge in with a spatula.","Turn it out onto a plate, slide it back raw side down and cook for [[5 to 6 minutes]] more, until set all the way through."],"changed":"The potato cooks covered in 2 spoons of oil instead of 400 ml, egg whites added for protein, and it is cooked until set.","warn":null,"from":"871e9ec82da63d5ca67577989a5663f6c72c8c2f"},"u-fattet-hummus":{"name":"Fattet hummus","summary":"Crisp pita under hot chickpeas and garlic tahini yogurt, topped with pine nuts in ghee, paprika and parsley.","lines":["torn into small pieces","","tinned, drained","","","crushed","juiced","","","","","chopped"],"steps":["Heat the oven to 200 °C. Toss the pita pieces with the oil on a tray and bake for [[8 to 10 minutes]], until golden and crisp.","Warm the chickpeas in a pan with a splash of water for 5 minutes. Keep them hot.","Whisk the yogurt with the tahini, garlic, lemon juice and a pinch of salt until smooth.","Fry the pine nuts in the ghee until golden and take them off the heat.","Spread the crisp pita in a dish and spoon over the hot chickpeas, then the yogurt. Top with the pine nuts and ghee, the paprika and parsley, and serve at once."],"changed":"Tinned chickpeas, the pita baked instead of fried, fat-free Greek yogurt, and a quarter of the ghee and pine nuts.","warn":null,"from":"5696d7ec49f61a2fec37aace1aebde932ee56e4e"},"u-fergese":{"name":"Fërgesë pepper and cheese bake","summary":"Roasted peppers and tomatoes baked with curd cheese and feta until bubbling, with bread to scoop it up.","lines":["","","chopped","chopped","chopped","","chopped","","crumbled","","",""],"steps":["Heat the grill to high. Grill the peppers whole for [[15 minutes]], turning them, until the skins blacken.","Put them in a covered bowl for [[10 minutes]], then peel off the skins, take out the seeds and cut them into strips.","Meanwhile soften the onion, garlic and chilli in the butter for 5 minutes. Stir in the flour, add the tomatoes and cook for 10 minutes until thick.","Heat the oven to 200 °C. Stir the pepper strips into the sauce, then mash in the curd cheese and feta and season with salt and pepper.","Spread it in a baking dish and bake for [[20 minutes]], until it bubbles. Serve with the bread."],"changed":"More curd cheese for protein, a third of the butter, and bread on the side to make it a full meal.","warn":null,"from":"72e33b66eb0355dd10aba585399ec7805dc1d89f"},"own-tuna-bean-salad":{"name":"Tuna and white bean salad","summary":"Tinned tuna and white beans with tomato, red onion, lemon and parsley. No cooking.","lines":["drained","drained and rinsed","chopped","very thinly sliced","","juiced","chopped","",""],"steps":["Drain the tuna and the beans, and rinse the beans.","Chop the tomato and slice the onion very thinly.","Toss everything with the oil, lemon juice and parsley and season with salt and pepper."],"changed":null,"warn":null,"from":"6f4a7d89051fbadf1522572743373ac1522e62cd"},"own-cod-potatoes-peas":{"name":"Baked cod with potatoes and peas","summary":"Cod baked with butter and lemon, with boiled potatoes and peas tossed in dill.","lines":["in chunks","","or haddock or pollock","","","","","chopped"],"steps":["Heat the oven to 200 °C. Boil the potatoes in salted water for [[15 minutes]].","Meanwhile lay the cod in a small dish, dot it with half the butter, squeeze over the lemon and season. Bake for [[12 to 15 minutes]], until it flakes easily.","Add the peas to the potatoes for the last 3 minutes. Drain, toss with the rest of the butter and the dill, and serve with the cod."],"changed":null,"warn":null,"from":"73b30469e4fa5b4857b3010c4e4ca014516ec9fe"},"own-chicken-hummus-wrap":{"name":"Chicken and hummus wrap","summary":"Paprika chicken strips rolled up in a warm tortilla with hummus, lettuce and tomato.","lines":["in strips","","","","","large","","shredded","sliced"],"steps":["Season the chicken with the paprika, salt and pepper. Fry it in the oil over a medium heat for 6 to 8 minutes, turning it, until cooked through.","Warm the tortilla in a dry pan for 30 seconds on each side.","Spread it with the hummus and lay the lettuce, tomato and chicken down the middle. Fold in the bottom, roll it up tightly and cut it in half."],"changed":null,"warn":null,"from":"aa04365baf98ad3444ac319757c9d6e8e01d3c09"},"own-egg-fried-rice":{"name":"Egg fried rice with edamame","summary":"Cold rice stir-fried with egg, peas, edamame, spring onion and soy sauce.","lines":["","chopped","sliced, white and green kept apart","frozen","frozen","beaten","cold, cooked the day before",""],"steps":["Heat the oil in a wok or large pan over a high heat. Fry the garlic and the white part of the spring onions for 30 seconds.","Add the peas and edamame straight from the freezer and stir-fry for 3 minutes.","Push it all to one side, pour the eggs into the space and stir until they are just set.","Add the rice, breaking up any lumps, and stir-fry for 3 to 4 minutes until piping hot. Season with the soy sauce and scatter over the green spring onion."],"changed":null,"warn":null,"from":"0699954ebb6a9a76ac945312618aecb62d35555c"},"own-chili-sin-carne":{"name":"Chili sin carne","summary":"A smoky chili of crumbled tofu, red lentils and kidney beans in tomato. It keeps for days.","lines":["","chopped","diced","crumbled","","","","","rinsed","drained","",""],"steps":["Fry the onion and pepper in the oil for 5 minutes. Crumble in the tofu and fry for 5 minutes more, until it starts to brown.","Stir in the cumin, smoked paprika and chilli flakes for 30 seconds.","Add the tomatoes, lentils, beans and water. Simmer for [[20 minutes]], stirring now and then, until the lentils are soft and it has thickened.","Season with salt and serve in bowls."],"changed":null,"warn":null,"from":"c988dc93f8d836bdd9547589239de854c7a99d45"},"own-peanut-tofu-noodles":{"name":"Peanut noodles with smoked tofu","summary":"Rice noodles and edamame in a peanut, soy and lime sauce, with smoked tofu, carrot and cucumber.","lines":["","frozen","","","juiced","in small cubes","in thin sticks","in thin sticks"],"steps":["Boil the noodles for [[4 minutes]], adding the edamame for the last 3. Drain them and rinse under cold water.","Whisk the peanut butter with the soy sauce, lime juice and a little hot water until smooth.","Cut the tofu into small cubes, and the carrot and cucumber into thin sticks.","Toss the noodles and edamame with the sauce, tofu and vegetables."],"changed":null,"warn":null,"from":"a30620fcbbde6ced6f0e342e8c50650f6823d530"},"own-black-bean-bowl":{"name":"Black bean bowl with spiced tofu","summary":"Rice topped with cumin and smoked paprika tofu, black beans, corn, tomato and avocado, with lime.","lines":["weighed dry","","crumbled","","","","drained and rinsed","frozen","chopped","sliced","in wedges"],"steps":["Rinse the rice and cook it as the pack says, usually about [[15 minutes]].","Heat the oil in a pan, crumble in the tofu and fry for 6 minutes, until golden. Stir in the cumin, paprika and a pinch of salt.","Add the beans and corn and heat through for 3 minutes.","Divide the rice between bowls and top with the tofu and beans, the tomato and the avocado. Squeeze over the lime."],"changed":null,"warn":null,"from":"a0bde67623306a9d6949d1341ed154a627556bfd"},"own-overnight-oats":{"name":"Overnight oats with skyr and berries","summary":"Oats soaked overnight in skyr and milk, topped with berries in the morning.","lines":["","","","fresh, or frozen and simmered for 2 minutes, then cooled"],"steps":["The night before, stir the oats, skyr and milk together in a jar or bowl. Cover it and put it in the fridge.","In the morning, give it a stir, loosen it with a splash of milk if it is thick and top it with the berries."],"changed":null,"warn":null,"from":"30810c4b1506e76cc111653751b762b2c644e20d"},"own-pb-banana-porridge":{"name":"Peanut butter and banana porridge","summary":"Oats cooked in milk with cinnamon, topped with banana, peanut butter and a big spoon of skyr.","lines":["","","","sliced","",""],"steps":["Stir the oats, milk and cinnamon together in a small pan. Bring it to a simmer and cook for [[4 minutes]], stirring, until thick and creamy.","Pour it into a bowl and top it with the banana, the peanut butter and the skyr."],"changed":null,"warn":null,"from":"c9ab2f04bf30dc1c6875dc97e29001cc9c024ae7"},"own-eggs-spinach-toast":{"name":"Scrambled eggs with spinach on toast","summary":"Three eggs scrambled with spinach, on wholegrain toast with sliced tomato.","lines":["","","","","","toasted","sliced"],"steps":["Wilt the spinach in the oil in a frying pan for 1 minute.","Beat the eggs with salt and pepper, pour them in and stir gently over a low heat for [[3 minutes]], until no runny egg is left.","Pile the eggs on the toast and serve with the sliced tomato."],"changed":null,"warn":null,"from":"c8b45cb2b845990362b85ed943b47a4a91959929"},"own-yogurt-apple-oats":{"name":"Greek yogurt with apple, oats and almonds","summary":"Thick Greek yogurt stirred with oats and grated apple, topped with almonds and cinnamon.","lines":["","","grated, skin on","roughly chopped",""],"steps":["Stir the oats and the grated apple into the yogurt. Eat it at once, or leave it in the fridge overnight to soften.","Top it with the almonds and a pinch of cinnamon."],"changed":null,"warn":null,"from":"3a6bee8f9977854d71c39c93505cd4e85f3bf786"},"own-cottage-cheese-toast":{"name":"Cottage cheese on rye with tomato","summary":"Rye bread piled with cottage cheese, tomato and cucumber, with pumpkin seeds and black pepper.","lines":["","","sliced","sliced","",""],"steps":["Toast the bread if you like, then spread the cottage cheese thickly on top.","Top it with the tomato and cucumber, scatter over the pumpkin seeds and grind over some black pepper."],"changed":null,"warn":null,"from":"a924482fa1c53c58f250ecdef2fbc9141f56ed64"},"own-protein-pancakes":{"name":"Banana oat pancakes with quark","summary":"Pancakes blended from oats, eggs, banana and quark, served with berries.","lines":["","","","","","fresh, or frozen and simmered for 2 minutes, then cooled"],"steps":["Blend the oats, eggs, banana and quark into a thick batter.","Heat a little of the oil in a non-stick pan over a medium heat. Cook small pancakes for [[2 minutes]] a side, until golden and cooked through.","Cook the rest of the batter the same way, adding a little oil each time, and serve the pancakes with the berries."],"changed":null,"warn":null,"from":"8c461814d461980ccb6681abad3d07f4f3aa44b0"},"own-tofu-scramble":{"name":"Tofu scramble on toast","summary":"Crumbled tofu fried with onion, turmeric and spinach, on wholegrain toast.","lines":["","finely chopped","drained","","","","","","toasted"],"steps":["Soften the onion in the oil in a frying pan for 3 minutes.","Crumble in the tofu with your fingers, add the turmeric and cumin and fry for [[5 minutes]], stirring, until hot and lightly golden.","Stir in the spinach until it wilts, season with salt and pepper and pile it on the toast."],"changed":null,"warn":null,"from":"cf82dd852824f3ae9229980c51d7be88da8aaf8d"},"own-quark-berries":{"name":"Quark with berries and walnuts","summary":"A big bowl of low-fat quark stirred smooth, with berries and a few walnuts.","lines":["","fresh, or frozen and simmered for 2 minutes, then cooled","roughly chopped"],"steps":["Stir the quark in a bowl until smooth. If it is very thick, loosen it with a spoon of cold water.","Top it with the berries and the walnuts."],"changed":null,"warn":null,"from":"d0d8b056db8a5b3d711925285215de2460ec46d1"},"own-veg-omelette":{"name":"Pepper and feta omelette","summary":"A three-egg omelette with soft pepper, onion and feta.","lines":["","diced","finely chopped","","","","crumbled"],"steps":["Soften the pepper and onion in the oil in a small frying pan for 3 minutes.","Beat the eggs with salt and pepper, pour them over the vegetables and cook on a low heat for [[3 minutes]], until almost set.","Scatter over the feta, fold the omelette and cook 1 more minute, until the egg is set all the way through."],"changed":null,"warn":null,"from":"153f48c04fbb98c8d504b3fc796f78ac57ea72f0"},"own-salmon-rye":{"name":"Smoked salmon on rye","summary":"Rye bread with cream cheese, cucumber, hot-smoked salmon and dill.","lines":["","","thinly sliced","","","a wedge",""],"steps":["Spread the bread with the cream cheese.","Top it with the cucumber and the salmon, then the dill, a squeeze of lemon and black pepper."],"changed":null,"warn":null,"from":"4bb9a0301e2b465f7f17307d329ed5a40940b524"},"own-chia-soy-pudding":{"name":"Chia soy pudding with berries","summary":"Chia seeds set overnight in soy yogurt and soy milk, topped with berries.","lines":["","","","fresh, or frozen and simmered for 2 minutes, then cooled"],"steps":["The night before, stir the chia seeds into the soy yogurt and soy milk. Cover it and put it in the fridge.","In the morning, stir it and top it with the berries."],"changed":null,"warn":null,"from":"e28dd9a954a1713e8c0b6d33fafaa8d9b9b470f0"},"own-pb-banana-toast":{"name":"Peanut butter and banana toast with a protein shake","summary":"Wholegrain toast with peanut butter and banana, with a soy milk protein shake.","lines":["toasted","","sliced","","","plain or vanilla"],"steps":["Spread the toast with the peanut butter, lay the banana on top and dust it with cinnamon.","Shake the soy protein with the soy milk in a closed jar or shaker until smooth, and drink it with the toast."],"changed":null,"warn":null,"from":"5bdc52efdafcfc111c973e4c62880678d907425f"},"own-breakfast-burrito":{"name":"Egg and black bean breakfast burrito","summary":"Scrambled eggs, black beans, cheddar and tomato rolled in a warm tortilla.","lines":["","drained and rinsed","","","","","grated","diced"],"steps":["Warm the beans and cumin in the oil in a frying pan for 2 minutes, crushing a few with a fork. Push them to one side.","Beat the eggs with a pinch of salt, pour them into the pan and stir over a low heat for [[2 minutes]], until set all the way through.","Warm the tortilla in a dry pan or the microwave for a few seconds.","Fill it with the eggs, beans, cheese and tomato, fold in the sides and roll it up."],"changed":null,"warn":null,"from":"c5b5ce799b5e669991e0ee8a710333b63797983c"},"own-egg-muffins":{"name":"Spinach and feta egg muffins","summary":"Eggs baked in a muffin tin with spinach, red pepper and feta. They keep 3 days in the fridge.","lines":["for the tin","","","","chopped","diced","crumbled"],"steps":["Heat the oven to 180°C. Oil the holes of a muffin tin, one hole for each egg.","Beat the eggs with salt and pepper, then stir in the spinach, pepper and feta.","Pour the mixture into the holes and bake for [[20 minutes]], until risen and set in the middle.","Eat them warm, or let them cool and keep them in a closed box in the fridge for up to 3 days."],"changed":null,"warn":null,"from":"7cbdde68e0a0c2a1d47bb09ede764437f46b03cc"},"own-vegan-protein-oats":{"name":"Vegan protein porridge","summary":"Oats cooked in soy milk with soy protein stirred through, topped with banana, pumpkin seeds and chia.","lines":["","","plain or vanilla","sliced","",""],"steps":["Stir the oats into the soy milk in a small pan, bring it to a simmer and cook for [[4 minutes]], stirring, until thick.","Take it off the heat and stir in the soy protein, with a splash of water if it gets too thick.","Pour it into a bowl and top it with the banana, pumpkin seeds and chia seeds."],"changed":null,"warn":null,"from":"9f8c798b210b995c13574c4ff8a00ffab1396f4b"},"own-chicken-avocado-toast":{"name":"Chicken and avocado toast","summary":"Wholegrain toast with smashed avocado, sliced cooked chicken and tomato.","lines":["toasted","about a third","a squeeze","","","sliced, left over or ready-cooked","sliced"],"steps":["Mash the avocado with a squeeze of lemon, salt and pepper and spread it on the toast.","Top it with the chicken and the tomato."],"changed":null,"warn":null,"from":"926715718eeba60965cef3419904c58c86979c87"},"own-tofu-breakfast-wrap":{"name":"Tofu and black bean breakfast wrap","summary":"Scrambled tofu with black beans, spinach and smoked paprika, rolled in a dairy-free tortilla.","lines":["","drained","","","drained and rinsed","","",""],"steps":["Heat the oil in a frying pan. Crumble in the tofu, add the turmeric and paprika and fry for [[4 minutes]], stirring.","Add the beans and spinach and stir for 2 minutes, until the spinach wilts and everything is hot. Season with salt.","Warm the tortilla for a few seconds in a dry pan, fill it and roll it up."],"changed":null,"warn":null,"from":"9c9c95a1b8c83dd7156e809b3ebde24dfc054282"},"own-soy-overnight-oats":{"name":"Soy overnight oats with peanut butter","summary":"Oats soaked overnight in soy milk and soy yogurt with a little soy protein, topped with peanut butter and berries.","lines":["","","","plain or vanilla","","fresh, or frozen and simmered for 2 minutes, then cooled"],"steps":["The night before, stir the oats, soy milk, soy yogurt and soy protein together in a jar or bowl. Cover it and put it in the fridge.","In the morning, stir it and top it with the peanut butter and the berries."],"changed":null,"warn":null,"from":"40869e4c6ef513eabc4a16defaa2a35ed54559fe"},"u-shakshuka":{"name":"Shakshuka","summary":"Eggs cooked in a thick sauce of tomato and pepper with cumin and paprika.","lines":["","sliced","sliced","crushed","","","","","","","crumbled","chopped"],"steps":["Fry the onion and peppers in the oil for [[10 minutes]], until the peppers are soft.","Add the garlic, cumin, paprika and harissa and stir for 1 minute, until they smell good.","Pour in the tomatoes, crush them with a spoon, season and simmer for [[15 minutes]], until a spoon leaves a track on the bottom.","Make a hollow for each egg and break the eggs in. Cover and cook for [[6 to 8 minutes]], until the whites and yolks are set.","Scatter over the feta and coriander and serve from the pan."],"changed":"Eight eggs instead of six, a little less oil, the feta and coriander weighed out, and the eggs cooked until set.","warn":null,"from":"30d8911840e7c10c4526f665875b53947787673a"},"u-menemen":{"name":"Menemen","summary":"Eggs cooked into tomatoes and green pepper, stirred only a few times so they stay in soft streaks.","lines":["","","long green peppers if you can find them, cut into rings","chopped","","","pul biber if you have it, which is milder","","crumbled"],"steps":["Fry the pepper rings in the butter and oil for 4 minutes, until the edges start to darken.","Add the tomatoes and a pinch of salt and cook over a medium heat for [[10 minutes]], until the juice has cooked away and the oil shines at the edges.","Lower the heat, break in the eggs and scatter over the chilli flakes. Stir slowly, only two or three times, so the yolk stays in streaks.","Cook for [[4 minutes]] more without stirring, until the whites and yolks are set. Scatter over the oregano and the cheese."],"changed":"Half the butter, the white cheese weighed out as feta, and the eggs cooked until set.","warn":null,"from":"b4eaf7c51a92f6094276ffb76a02ae5dacc3b7e0"},"u-syrniki":{"name":"Syrniki","summary":"Pan-fried curd cheese fritters with lots of curd and just enough flour to hold them together.","lines":["as dry as you can find","","","vanillin sugar, not vanilla extract, which holds alcohol","","plus a little for your hands","for frying","to serve","to serve: fresh, or frozen and simmered for 2 minutes"],"steps":["Mash the quark with the egg, sugar, vanilla sugar and salt until smooth, then work in the flour. The mixture stays sticky, and that is right.","With floured hands, shape it into round cakes about 1.5 cm thick.","Melt the butter in a large frying pan over a medium heat. Fry the syrniki with a lid on for [[4 minutes]], until golden underneath.","Turn them, cover again and fry for [[4 minutes]] more, until golden and firm in the middle.","Serve them warm with the sour cream and berries."],"changed":"Made with low-fat quark and less butter, for 3 instead of 4, and served with berries instead of jam.","warn":null,"from":"db49f8716680038d5976bccd20b500947810f972"},"u-ful-medames":{"name":"Ful medames","summary":"Fava beans warmed and half mashed, with olive oil, lemon, cumin, tomato and parsley.","lines":["with their liquid","crushed","","","","juiced","diced","chopped",""],"steps":["Tip the beans and their liquid into a pan, bring them to a simmer and cook for [[5 minutes]], until soft and hot all the way through.","Mash about half the beans in the pan, leaving the rest whole. Stir in the garlic, cumin and salt.","Divide it between bowls. Drizzle each with olive oil and lemon juice and top with the tomato, parsley and chilli flakes."],"changed":"Tinned fava beans instead of dried, so it is ready in 15 minutes, with less olive oil.","warn":"Fava beans: skip them if you have G6PD deficiency.","from":"cf954a2e9f720c4e0805cf9d5553f56c3b7cb80e"},"u-hummus":{"name":"Hummus with carrot and cucumber sticks","summary":"Creamy chickpea and tahini dip with lemon and garlic, with carrot and cucumber sticks to dip.","lines":["","juiced","crushed","","ice-cold","drained and rinsed","","","in sticks","in sticks"],"steps":["Blend the tahini with the lemon juice, garlic and a pinch of salt until it turns pale and thick.","Pour in the iced water and blend again until it is light and smooth.","Add the chickpeas and cumin and blend for a full 3 minutes, adding a splash of water until the hummus is creamy.","Spread it on a plate, sweep a hollow round it with the back of a spoon and pour the olive oil in.","Cut the carrots and cucumber into sticks and dip them in the hummus. It keeps 3 days in a covered box in the fridge."],"changed":"Tinned chickpeas instead of dried ones boiled for an hour and a half, less tahini, a measured spoon of olive oil on top, and carrot and cucumber sticks to dip.","warn":null,"from":"8fa65d94aee33287f2f0a21a7bd1010728a3d283"},"u-suya":{"name":"Suya beef skewers","summary":"Beef skewers in a ground peanut and chilli rub, with onion, tomato and cabbage.","lines":["roasted, unsalted","","","","","","","in thin strips","","in thin rings","sliced","shredded"],"steps":["Grind the peanuts to a fine powder in a blender, stopping before it turns into a paste.","Mix the peanut powder with the ginger, garlic powder, cayenne, paprika, onion powder and a good pinch of salt. This is the yaji.","Oil the beef strips, coat them in half the yaji and leave them for [[20 minutes]].","Thread the beef onto skewers and grill it under a high heat for 3 to 4 minutes a side, until cooked through.","Dust the hot meat with the rest of the yaji and serve it with the onion, tomato and cabbage."],"changed":"Fewer peanuts and less oil, the peanuts ground rather than pressed, onion powder and salt instead of a stock cube, smaller portions, and the onion, tomato and cabbage weighed out.","warn":null,"from":"ad2890b84989fa1a92227528b6fed4b40ed4314d"},"u-chakka":{"name":"Chakka herb yogurt with flatbread","summary":"Thick yogurt with coriander, dill, basil, spring onion and garlic, with flatbread to scoop it up.","lines":["","","","","purple basil if you can find it","","","","to serve"],"steps":["Crush the garlic with a pinch of salt into a smooth paste.","Chop the coriander, dill, basil and spring onions as finely as you can.","Fold the herbs and garlic into the yogurt with a spatula, without beating it.","Smooth it into a bowl, press a hollow in the top with a spoon and pour in the oil. Serve it with the flatbread."],"changed":"Thick Greek yogurt instead of katyk strained for a day, fewer herbs and less oil, and half a flatbread each.","warn":null,"from":"9021e9093e48a362aaef0dcf4faef45238af0e31"},"own-skyr-berries":{"name":"Skyr with berries","summary":"A big bowl of skyr with berries and a pinch of cinnamon.","lines":["","fresh, or frozen and simmered for 2 minutes, then cooled",""],"steps":["Spoon the skyr into a bowl and top it with the berries and a pinch of cinnamon."],"changed":null,"warn":null,"from":"26bec56de726b31b0836f815025705996d983de7"},"own-cottage-pineapple":{"name":"Cottage cheese with pineapple","summary":"Cottage cheese topped with sweet pineapple chunks.","lines":["","fresh, or tinned in juice and drained"],"steps":["Spoon the cottage cheese into a bowl and top it with the pineapple."],"changed":null,"warn":null,"from":"fcfe40b06d08934fdeed2ec4d0e9f96be68d5193"},"own-eggs-veg-sticks":{"name":"Boiled eggs with carrot and cucumber sticks","summary":"Two hard-boiled eggs with crunchy carrot and cucumber sticks and a pinch of salt and pepper.","lines":["","in sticks","in sticks","",""],"steps":["Lower the eggs into a pan of boiling water and boil them for [[9 minutes]].","Cool the eggs in cold water while you cut the carrot and cucumber into sticks.","Peel the eggs, halve them and season them with a pinch of salt and pepper."],"changed":null,"warn":null,"from":"8db3245cb6af573e6ca35cc898511150c9cf83ff"},"own-apple-peanut-butter":{"name":"Apple with a peanut butter dip","summary":"Apple slices with a dip of peanut butter stirred into soy yogurt.","lines":["","","","sliced"],"steps":["Stir the peanut butter into the soy yogurt with the cinnamon.","Slice the apple and dip it in."],"changed":null,"warn":null,"from":"c4e1fc4a8f5290f9642e82746f4affdafd4cf959"},"own-edamame":{"name":"Edamame with lemon and salt","summary":"Boiled edamame beans with a squeeze of lemon and flaky salt.","lines":["shelled","",""],"steps":["Boil the edamame for [[5 minutes]], then drain them.","Toss them with a squeeze of lemon and a pinch of salt."],"changed":null,"warn":null,"from":"d92c0344596fedbe5173055e54050c05b18e7f30"},"own-roasted-chickpeas":{"name":"Crunchy roasted chickpeas","summary":"Chickpeas roasted until crunchy with olive oil, smoked paprika and cumin.","lines":["drained and rinsed","","","",""],"steps":["Heat the oven to 200 °C. Drain the chickpeas and pat them very dry with a clean tea towel.","Toss them with the oil, smoked paprika, cumin and a pinch of salt and spread them out on a baking tray.","Roast for [[25 minutes]], shaking the tray halfway, until they are crisp. They get crunchier as they cool."],"changed":null,"warn":null,"from":"1ad0cb78ec93ee62cf8873894fd1a728caf2aa32"},"own-tuna-rice-cakes":{"name":"Tuna on rice cakes","summary":"Tuna mixed with yogurt and black pepper on rice cakes with cucumber.","lines":["drained","","","","sliced"],"steps":["Mix the tuna with the yogurt and plenty of black pepper.","Spread it on the rice cakes and top it with the cucumber."],"changed":null,"warn":null,"from":"db52aea1eeb2f58be1cf39bcbab2e3d3015f4ae3"},"own-protein-shake":{"name":"Banana protein shake","summary":"Milk, whey protein and half a banana, blended until smooth.","lines":["","unflavoured or vanilla",""],"steps":["Blend the milk, protein powder and banana until smooth. Add a few ice cubes for a colder shake.","No blender? Shake the milk and powder in a shaker and eat the banana on the side."],"changed":null,"warn":null,"from":"aac382fbf270306da6086c0025bb70b4d03f416c"},"own-soy-yogurt-seeds":{"name":"Soy yogurt with berries and seeds","summary":"Thick soy yogurt with berries and a crunchy spoon of pumpkin seeds.","lines":["","fresh, or frozen and simmered for 2 minutes, then cooled",""],"steps":["Spoon the soy yogurt into a bowl and top it with the berries and pumpkin seeds."],"changed":null,"warn":null,"from":"d296f286cac7e7dad054cc29860c3714f7c6346a"},"own-chicken-crispbread":{"name":"Chicken on rye crispbread","summary":"Sliced cooked chicken on rye crispbread with cucumber and black pepper.","lines":["","sliced, plain","sliced",""],"steps":["Top the crispbreads with the chicken and cucumber and grind over some black pepper."],"changed":null,"warn":null,"from":"21abd1c1c82177a048b498c7b3ca6b1e5cd97eb6"},"own-quark-honey-walnuts":{"name":"Quark with honey and walnuts","summary":"Creamy low-fat quark with a little honey and chopped walnuts.","lines":["","","chopped"],"steps":["Stir the quark until smooth, loosening it with a spoon of water if it is very thick.","Drizzle over the honey and scatter the walnuts on top."],"changed":null,"warn":null,"from":"aef973d5fd42ba78bdce80509c03eca3dad0525c"},"own-almonds-orange":{"name":"Almonds, pumpkin seeds and an orange","summary":"A small handful of almonds and pumpkin seeds with an orange on the side.","lines":["","",""],"steps":["Put the almonds and pumpkin seeds in a small bowl and peel the orange to eat alongside."],"changed":null,"warn":null,"from":"97cebd9d4743620ad17e7384ed24bc8b23a06cbc"},"own-smoked-tofu-tomatoes":{"name":"Smoked tofu with cherry tomatoes","summary":"Slices of smoked tofu with cherry tomatoes, a little olive oil and black pepper.","lines":["sliced","halved","",""],"steps":["Slice the smoked tofu and halve the cherry tomatoes.","Arrange them on a plate, drizzle over the oil and grind over some black pepper."],"changed":null,"warn":null,"from":"8a9657fa9c89e88a1e667539c68ef228ae074cb4"},"own-yogurt-banana-oats":{"name":"Greek yogurt with banana and oats","summary":"Fat-free Greek yogurt with sliced banana, a spoon of oats and a few chopped almonds.","lines":["","sliced","","chopped"],"steps":["Spoon the yogurt into a bowl and top it with the banana, oats and almonds."],"changed":null,"warn":null,"from":"fd6f009965472283c310b270f92316048a57c44d"},"own-caprese":{"name":"Caprese salad","summary":"Sliced tomatoes and mozzarella with fresh basil, a drop of olive oil, salt and pepper.","lines":["sliced","drained and sliced","leaves picked","","",""],"steps":["Lay the tomato and mozzarella slices on a plate, overlapping them, and tuck in the basil leaves.","Drizzle over the olive oil and season with salt and pepper."],"changed":null,"warn":null,"from":"ddb240118ad05777ff20b2ad9292c0bca76db8be"},"own-cottage-crispbread":{"name":"Cottage cheese on rye crispbread","summary":"Rye crispbread spread with cottage cheese and topped with tomato and chives.","lines":["","","sliced","chopped",""],"steps":["Spread the cottage cheese on the crispbreads.","Top them with the tomato slices, chives and a grind of black pepper."],"changed":null,"warn":null,"from":"d527d9fdc51dca9c23ec6821a7503ca979c7cb23"},"own-soy-pb-smoothie":{"name":"Peanut butter and banana soy shake","summary":"Soy milk, half a banana, peanut butter and soy protein, blended thick and creamy.","lines":["","","",""],"steps":["Blend the soy milk, soy protein, banana and peanut butter until smooth. Add a few ice cubes for a colder shake."],"changed":null,"warn":null,"from":"1dd4f060f605829add58fd49cf98742bb8c1147d"},"own-chickpea-pancakes":{"name":"Savoury chickpea pancakes with spinach","summary":"Thin pancakes of chickpea flour batter with spring onion and spinach, served with sliced tomatoes.","lines":["","","","","","thinly sliced","chopped","","sliced, to serve"],"steps":["Whisk the chickpea flour, water, cumin, turmeric and a pinch of salt into a smooth, pourable batter.","Stir in the spring onions and the spinach.","Heat a little of the oil in a non-stick pan over a medium heat. Pour in a ladle of batter and tilt the pan to spread it thinly.","Cook it for 2 to 3 minutes a side, until golden and set all the way through. Make the rest the same way, adding a little oil each time.","Serve the pancakes with the sliced tomatoes."],"changed":null,"warn":null,"from":"c7f4ed8a6e8ea366f3ea869e7a73e40503e503ef"},"own-warm-beans-avocado":{"name":"Warm black beans with avocado and pumpkin seeds","summary":"Black beans warmed with cumin and smoked paprika, topped with tomato, avocado, lime and pumpkin seeds.","lines":["drained and rinsed","","","","diced","sliced","juice",""],"steps":["Warm the beans with the cumin, smoked paprika, a splash of water and a pinch of salt in a small pan for 3 minutes, crushing a few with a fork.","Spoon them into a bowl and top them with the tomato and the avocado.","Squeeze over the lime and scatter over the pumpkin seeds."],"changed":null,"warn":null,"from":"c3119f97a16fb7449fdb220008cd6ad399b31adc"},"own-soy-yogurt-mango":{"name":"Soy yogurt with mango, chia and pumpkin seeds","summary":"Plain soy yogurt thickened with soy protein, topped with mango, chia seeds and pumpkin seeds.","lines":["","unflavoured or vanilla","","diced, fresh or frozen and thawed",""],"steps":["Stir the soy protein powder into the yogurt until smooth, then stir in the chia seeds.","Top it with the mango and the pumpkin seeds."],"changed":null,"warn":null,"from":"05489180925a49d55293b33af9663719e81f8281"},"own-berry-soy-smoothie":{"name":"Berry and banana soy smoothie","summary":"Soy milk blended with banana, berries, chia seeds and a scoop of soy protein.","lines":["","","fresh, or frozen and simmered for 2 minutes, then cooled","unflavoured or vanilla",""],"steps":["Put everything in a blender and blend for 1 minute, until smooth.","Pour it into a glass and drink it straight away."],"changed":null,"warn":null,"from":"b7488183dcf29cddfb1e66e6e7cf4f32858ce98c"},"own-egg-tomato-scramble":{"name":"Scrambled eggs with cherry tomatoes and avocado","summary":"Eggs and egg whites scrambled with cherry tomatoes and chives, with avocado on the side.","lines":["","halved","","","","","chopped","sliced"],"steps":["Fry the tomatoes in the oil in a non-stick pan for 1 minute, until they start to soften.","Beat the eggs and egg whites with salt and pepper, pour them in and stir gently over a low heat for 3 minutes, until no runny egg is left.","Scatter over the chives and serve with the avocado."],"changed":null,"warn":null,"from":"f6a363253fdd53714d9da79a41f21fb66d919c3f"},"own-cottage-berry-bowl":{"name":"Cottage cheese with banana, berries and pumpkin seeds","summary":"A bowl of cottage cheese topped with sliced banana, berries and pumpkin seeds.","lines":["","sliced","fresh, or frozen and simmered for 2 minutes, then cooled","",""],"steps":["Spoon the cottage cheese into a bowl.","Top it with the banana, the berries and the pumpkin seeds, and dust it with the cinnamon."],"changed":null,"warn":null,"from":"dc901436168fd9ad7e10fdafdddad0155b07b618"},"own-cottage-cheese-pasta":{"name":"Creamy cottage cheese pasta with peas and spinach","summary":"Pasta and peas tossed with spinach in a smooth sauce of cottage cheese, garlic and lemon.","lines":["","","","crushed","","juice","","",""],"steps":["Cook the pasta in salted boiling water as the pack says, usually about [[10 minutes]]. Add the peas for the last 3 minutes.","Meanwhile, warm the garlic in the oil for 1 minute. Blend or mash it with the cottage cheese, lemon juice and pepper until smooth.","Drain the pasta and peas, keeping a cup of the water. Put them back in the pan with the spinach and toss until it wilts.","Off the heat, stir in the cottage cheese sauce with a splash of the pasta water until creamy. Season with salt."],"changed":null,"warn":null,"from":"3ce58fdb4c9daf91491503a6d5c6aaff61bfbfe1"},"own-white-bean-stew":{"name":"White bean, tomato and spinach stew","summary":"White beans simmered in tomato with garlic and smoked paprika, with spinach stirred through and a squeeze of lemon.","lines":["","chopped","sliced","","","drained and rinsed","","juice","",""],"steps":["Soften the onion in the oil in a wide pan for 5 minutes, then add the garlic and smoked paprika for 1 minute.","Add the tomatoes, the beans and a splash of water. Simmer for [[10 minutes]], stirring now and then, until thick.","Stir in the spinach until it wilts, then season with the lemon juice, salt and pepper."],"changed":null,"warn":null,"from":"a85ebd4da497ca00a12f8b7f96fb3cd2d565cec4"},"own-white-bean-dip":{"name":"White bean dip with carrot and cucumber sticks","summary":"White beans mashed with lemon and garlic, with smoked paprika on top and vegetable sticks to dip.","lines":["drained and rinsed","juice","crushed","","","in sticks","in sticks"],"steps":["Mash the beans with the lemon juice, garlic, a splash of water and a pinch of salt until smooth, with a fork or a hand blender.","Spoon it into a bowl, sprinkle over the smoked paprika and serve it with the carrot and cucumber sticks."],"changed":null,"warn":null,"from":"9668f69882442168ce7bc7f11cc23e16e8e55a0b"}}}