All references to mixed seeds are to the following mix. This makes 1kg – which works in our 2l jar.
Try to buy whole seeds (with shells intact) rather than hulled seeds / kernels.
All references to mixed grains (used in several breakfast options) are to the following mix. Scale quantities up or down as needed – these suit our 20l container.
Ingredients
Method
Wash and drain tomatoes and parsley.
Finely chop red onion and garlic.
Grind cumin seeds.
Toast cumin seeeds for a moment in a frying pan, then add olive oil, garlic and onion. Fry on a low-medium heat until soft and starting to caramelise.
Add (whole) cherry tomatoes and chickpeas to pan and stir occasionally. If the cherry tomatoes are less ripe, they may need some help to split and start breaking down – but otherwise you can leave them to cook in their skin until they disintegrate. Once fish is cooked, stir in parsley, paprika and spinach and leave to simmer for another minute before serving.
Meanwhile, heat another frying pan to a high heat, add olive oil, then add sea bass / sea bream. Cooking time will vary depending on size – and fillets are much quicker than whole fish.
We tend to just cook one side (skin down) if cooking fillets – unless the frying pan non-stick surface is excellent there is a risk of destroying the fillets when you try to turn them over. If cooking a whole fish, it is important to fry both sides. In both cases a “splat guard” over the frying pan can help reduce mess – but get one that fits in the dishwasher. Once cooked, season with freshly ground black pepper and a slight pinch of salt.
Sprinkle mixed seeds before serving.
Ingredients
Method
Wash sweet poatoes and chop off any areas that seem mouldy / bad. No need to peel. Drain briefly, then lay out on a clean tea towel to dry. Once fairly dry, chop sweet potatoes into wedges, coat with ground fennel seeds, thyme and olive oil, and arrange in baking tray. Separate pak choi leaves (if used) and wash, then leave to drain.
Set oven to 200 on conventional setting (top and bottom heating elements, no fan).
Once oven heated, add potato wedges and set timer for 50 minutes.
Finely slice sauergraut and dill or parsley and add to bowl. Add horseradish sauce, mustard and kefir yoghurt to taste, and return to fridge.
When potato wedges have 25 minutes remaining, heat frying pan and add olive oil and salmon. Fry on 7 for 12 minutes, then add frying pan to top shelf of oven and bake for further 10 minutes.
While salmon is baking in oven, stir fry pak choi or microwave spinach in bag (assuming instructions on bag allow this).
Ingredients
Method
Wash and drain the green beans, cherry tomatoes, chicory.
Top and tail the green beans, then cut each pod in half. Chop cherry tomatoes in half. Chop chicory into one-inch lengths and break up each bunch. Add tomatoes and chicory to large salad bowl.
Chop olives and anchovies and add to salad bowl.
Drain chickpeas into a colander, then rinse under tap.
Add chickpeas to large saucepan of boiling water. Simmer for ten minutes. A few minutes after starting the chickpeas, start to heat griddle or frying pan to 7.
Once the ten minutes for the chickpeas are up, add eggs to the saucepan with the chickpeas and continue to simmer. At the same time, add oil to griddle / frying pan, and add tuna steaks.
After four minutes, add green beans. After three minutes more, turn off saucepan and tuna, and drain saucepan.
Add all ingredients other than tuna and eggs to salad bowl, mix and serve out.
Peel eggs, slice in half, and give two halves to each person.
Place tuna steak on each plate.
Ingredients
Method
Wash and chop the salad ingredients (tomato, cucumber, avocado, celery, olives) into small pieces and add to a large salad bowl. Drain the kidney beans into a colander, rinse under tap, and leave to dry – then add to salad. Sprinkle mixed seeds, add Rocket and salad dressing, and mix thoroughly.
Slice bread thinly, and place bread and salad on table together with cheese, sauerkraut, houmous, and any other foods planned for the salad.