<!DOCTYPE html>
<html lang="en">
<head>
<meta charset="UTF-8">
<meta name="viewport" content="width=device-width, initial-scale=1.0">
<title>Build Your Day — The Hockey PT</title>
<link rel="preconnect" href="https://fonts.googleapis.com">
<link rel="preconnect" href="https://fonts.gstatic.com" crossorigin>
<link href="https://fonts.googleapis.com/css2?family=Bebas+Neue&family=Inter:wght@400;500;600;700;800&display=swap" rel="stylesheet">
<style>
:root{
--ink:#13293D;
--pitch:#1B5480;
--pitch-2:#256B9E;
--turf:#4FA8DE;
--turf-light:#E9F4FC;
--chalk:#F2F7FB;
--white:#FFFFFF;
--amber:#E8863C;
--amber-dark:#C96A24;
--line:#DCE7F0;
--line-strong:#B9D2E3;
--radius:14px;
--radius-sm:9px;
--shadow:0 4px 16px rgba(19,41,61,0.08);
--shadow-lift:0 10px 30px rgba(19,41,61,0.14);
}
*{box-sizing:border-box;}
html,body{margin:0;padding:0;}
body{
font-family:'Inter',system-ui,-apple-system,sans-serif;
background:var(--chalk);
color:var(--ink);
line-height:1.5;
-webkit-font-smoothing:antialiased;
}
.hpt-app{
max-width:900px;
margin:0 auto;
padding:24px 20px 80px;
position:relative;
}
.hpt-display{
font-family:'Bebas Neue',sans-serif;
letter-spacing:0.02em;
}
/* ---------- Brand header ---------- */
.hpt-brandbar{
display:flex;
align-items:center;
justify-content:space-between;
margin-bottom:22px;
flex-wrap:wrap;
gap:12px;
}
.hpt-brand{
display:flex;
align-items:baseline;
gap:8px;
}
.hpt-brand .mark{
width:10px;height:10px;border-radius:50%;
background:var(--amber);
display:inline-block;
transform:translateY(-2px);
}
.hpt-brand h1{
font-family:'Bebas Neue',sans-serif;
font-size:26px;
margin:0;
letter-spacing:0.03em;
color:var(--pitch);
}
.hpt-brand span.sub{
font-size:12px;
color:#4A7290;
font-weight:600;
text-transform:uppercase;
letter-spacing:0.08em;
}
/* ---------- Scoreboard (fixed macro tracker) ---------- */
.hpt-scoreboard{
background:var(--pitch);
color:var(--white);
border-radius:var(--radius);
padding:12px 18px;
display:flex;
align-items:center;
gap:18px;
box-shadow:var(--shadow);
min-width:220px;
}
.hpt-scoreboard .sb-item{
text-align:center;
}
.hpt-scoreboard .sb-item + .sb-item{
border-left:1px solid rgba(255,255,255,0.15);
padding-left:18px;
}
.hpt-scoreboard .sb-num{
font-family:'Bebas Neue',sans-serif;
font-size:26px;
line-height:1;
color:var(--white);
}
.hpt-scoreboard .sb-num.warn{ color:var(--amber); }
.hpt-scoreboard .sb-label{
font-size:9px;
text-transform:uppercase;
letter-spacing:0.09em;
color:#9CC5E3;
font-weight:700;
margin-top:2px;
}
/* ---------- Quarters progress (hockey match motif) ---------- */
.hpt-quarters{
display:flex;
gap:6px;
margin:0 0 28px;
}
.hpt-quarters .q{
flex:1;
height:6px;
border-radius:4px;
background:var(--line);
position:relative;
overflow:hidden;
}
.hpt-quarters .q.done{ background:var(--turf); }
.hpt-quarters .q.active{ background:var(--line-strong); }
.hpt-quarters .q.active::after{
content:'';
position:absolute; inset:0;
background:var(--amber);
width:50%;
border-radius:4px;
}
.hpt-quarter-labels{
display:flex;
justify-content:space-between;
font-size:11px;
font-weight:700;
text-transform:uppercase;
letter-spacing:0.06em;
color:#6F93AC;
margin-top:6px;
margin-bottom:26px;
}
.hpt-quarter-labels span.on{ color:var(--pitch); }
/* ---------- Cards / panels ---------- */
.hpt-panel{
background:var(--white);
border:1px solid var(--line);
border-radius:var(--radius);
padding:28px;
box-shadow:var(--shadow);
}
@media (max-width:600px){
.hpt-panel{ padding:20px 16px; }
}
.hpt-kicker{
font-size:12px;
font-weight:700;
text-transform:uppercase;
letter-spacing:0.1em;
color:var(--turf);
margin:0 0 6px;
}
.hpt-h2{
font-family:'Bebas Neue',sans-serif;
font-size:32px;
margin:0 0 8px;
color:var(--pitch);
letter-spacing:0.01em;
}
.hpt-sub{
color:#4A7290;
font-size:15px;
margin:0 0 22px;
max-width:60ch;
}
/* ---------- Form controls ---------- */
.hpt-field{ margin-bottom:20px; }
.hpt-field label{
display:block;
font-weight:700;
font-size:13px;
margin-bottom:8px;
color:var(--ink);
}
.hpt-field .hint{
font-weight:400;
color:#6F93AC;
font-size:12px;
}
.hpt-input{
width:100%;
padding:13px 14px;
border:1.5px solid var(--line-strong);
border-radius:var(--radius-sm);
font-size:16px;
font-family:'Inter',sans-serif;
background:var(--white);
color:var(--ink);
}
.hpt-input:focus{
outline:none;
border-color:var(--turf);
box-shadow:0 0 0 3px var(--turf-light);
}
.hpt-toggle-row{
display:flex;
gap:10px;
align-items:center;
margin-bottom:12px;
}
.hpt-checkbox{
width:20px;height:20px;
accent-color:var(--turf);
cursor:pointer;
}
.hpt-choice-grid{
display:grid;
grid-template-columns:repeat(3,1fr);
gap:10px;
}
@media (max-width:560px){ .hpt-choice-grid{ grid-template-columns:1fr; } }
.hpt-choice{
border:1.5px solid var(--line-strong);
border-radius:var(--radius-sm);
padding:16px 14px;
cursor:pointer;
background:var(--white);
text-align:left;
transition:border-color .15s, background .15s;
}
.hpt-choice:hover{ border-color:var(--turf); }
.hpt-choice.selected{
border-color:var(--turf);
background:var(--turf-light);
}
.hpt-choice .choice-title{
font-weight:700;
font-size:15px;
display:block;
margin-bottom:3px;
}
.hpt-choice .choice-meta{
font-size:12px;
color:#4A7290;
}
/* ---------- Buttons ---------- */
.hpt-btn{
font-family:'Inter',sans-serif;
font-weight:700;
font-size:14.5px;
padding:13px 24px;
border-radius:999px;
border:none;
cursor:pointer;
transition:transform .12s, box-shadow .12s, background .12s;
display:inline-flex;
align-items:center;
gap:8px;
}
.hpt-btn:active{ transform:scale(0.97); }
.hpt-btn-primary{
background:var(--pitch);
color:var(--white);
}
.hpt-btn-primary:hover{ background:var(--pitch-2); }
.hpt-btn-primary:disabled{
background:#B9D2E3;
cursor:not-allowed;
}
.hpt-btn-amber{
background:var(--amber);
color:var(--white);
}
.hpt-btn-amber:hover{ background:var(--amber-dark); }
.hpt-btn-ghost{
background:transparent;
color:var(--pitch);
border:1.5px solid var(--line-strong);
}
.hpt-btn-ghost:hover{ border-color:var(--turf); color:var(--turf); }
.hpt-btn-text{
background:none;
border:none;
color:var(--turf);
font-weight:700;
cursor:pointer;
padding:6px 2px;
font-size:14px;
}
.hpt-actions{
display:flex;
justify-content:space-between;
align-items:center;
margin-top:28px;
gap:12px;
flex-wrap:wrap;
}
.hpt-actions .right-group{ display:flex; gap:10px; margin-left:auto; }
/* ---------- Recipe search/filter ---------- */
.hpt-toolbar{
display:flex;
gap:10px;
margin-bottom:18px;
flex-wrap:wrap;
}
.hpt-toolbar input[type=search]{
flex:1;
min-width:160px;
padding:10px 14px;
border-radius:999px;
border:1.5px solid var(--line-strong);
font-size:14px;
font-family:'Inter',sans-serif;
}
.hpt-toolbar input[type=search]:focus{ outline:none; border-color:var(--turf); }
.hpt-chip-filter{
display:flex;
gap:6px;
flex-wrap:wrap;
}
.hpt-chip-filter button{
font-size:12px;
font-weight:700;
padding:8px 13px;
border-radius:999px;
border:1.5px solid var(--line-strong);
background:var(--white);
cursor:pointer;
color:#4A7290;
white-space:nowrap;
}
.hpt-chip-filter button.active{
background:var(--pitch);
border-color:var(--pitch);
color:var(--white);
}
/* ---------- Recipe grid/cards ---------- */
.hpt-budget-strip{
display:flex;
justify-content:space-between;
align-items:center;
background:var(--turf-light);
border-radius:var(--radius-sm);
padding:12px 16px;
margin-bottom:18px;
flex-wrap:wrap;
gap:8px;
}
.hpt-budget-strip .b-left{ font-size:13px; font-weight:600; color:var(--pitch); }
.hpt-budget-strip .b-num{
font-family:'Bebas Neue',sans-serif;
font-size:20px;
color:var(--pitch);
margin-left:6px;
}
.hpt-recipe-grid{
display:grid;
grid-template-columns:1fr 1fr;
gap:14px;
max-height:520px;
overflow-y:auto;
padding:4px 4px 4px 0;
margin-bottom:6px;
}
@media (max-width:640px){ .hpt-recipe-grid{ grid-template-columns:1fr; max-height:none; } }
.hpt-recipe-card{
border:1.5px solid var(--line);
border-radius:var(--radius-sm);
padding:12px;
cursor:pointer;
background:var(--white);
position:relative;
transition:border-color .12s, box-shadow .12s;
display:flex;
gap:12px;
align-items:stretch;
}
.hpt-recipe-card .r-thumb{
width:64px;
height:64px;
border-radius:8px;
object-fit:cover;
flex-shrink:0;
background:var(--chalk);
}
.hpt-recipe-card .r-body{
flex:1;
min-width:0;
position:relative;
}
.hpt-recipe-card:hover{ border-color:var(--turf); box-shadow:var(--shadow); }
.hpt-recipe-card.selected{
border-color:var(--turf);
background:var(--turf-light);
box-shadow:0 0 0 2px var(--turf) inset;
}
.hpt-recipe-card .r-title{
font-weight:700;
font-size:14.5px;
margin:0 0 6px;
padding-right:26px;
color:var(--ink);
}
.hpt-recipe-card .r-tag{
font-size:10.5px;
font-weight:700;
text-transform:uppercase;
letter-spacing:0.05em;
color:var(--turf);
margin-bottom:8px;
display:block;
}
.hpt-recipe-card .r-macros{
display:flex;
gap:6px;
flex-wrap:wrap;
}
.hpt-recipe-card .m-chip{
font-size:11px;
font-weight:700;
background:var(--chalk);
border:1px solid var(--line);
padding:3px 8px;
border-radius:999px;
color:#3E6E8E;
}
.hpt-recipe-card .m-chip.kcal{
background:var(--pitch);
color:var(--white);
border-color:var(--pitch);
}
.hpt-recipe-card .r-check{
position:absolute;
top:0; right:0;
width:20px;height:20px;
border-radius:50%;
border:2px solid var(--line-strong);
background:var(--white);
}
.hpt-recipe-card.selected .r-check{
background:var(--turf);
border-color:var(--turf);
}
.hpt-recipe-card.selected .r-check::after{
content:'✓';
color:var(--white);
font-size:12px;
display:flex;
align-items:center;
justify-content:center;
height:100%;
}
.hpt-recipe-card .r-time{
font-size:11px;
color:#6F93AC;
margin-top:8px;
}
.hpt-empty{
text-align:center;
padding:40px 20px;
color:#6F93AC;
font-size:14px;
}
.hpt-recipe-list{
display:flex;
flex-direction:column;
gap:10px;
margin-bottom:6px;
}
.hpt-pagebar{
display:flex;
align-items:center;
justify-content:center;
gap:16px;
margin:18px 0 6px;
}
.hpt-pagebar .hpt-btn{ padding:9px 16px; font-size:13px; }
.hpt-pagebar .hpt-btn:disabled{ opacity:0.4; cursor:not-allowed; }
.hpt-page-info{
font-size:12.5px;
font-weight:600;
color:#6F93AC;
white-space:nowrap;
}
.hpt-topbar{
margin-bottom:16px;
}
.hpt-topbar .hpt-actions{ margin-top:0; }
.detail-hero{
margin-bottom:16px;
border-radius:var(--radius-sm);
overflow:hidden;
}
.detail-hero img{
width:100%;
max-height:220px;
object-fit:cover;
display:block;
}
/* batch cook prompt */
.hpt-batch-box{
margin-top:14px;
background:#FFF3E8;
border:1.5px solid #F3D2AE;
border-radius:var(--radius-sm);
padding:14px 16px;
}
.hpt-batch-box .bb-title{
font-weight:700;
font-size:13.5px;
color:var(--amber-dark);
margin-bottom:6px;
}
.hpt-batch-box .bb-row{
display:flex;
align-items:center;
gap:10px;
flex-wrap:wrap;
font-size:13px;
}
.hpt-stepper{
display:flex;
align-items:center;
border:1.5px solid var(--line-strong);
border-radius:999px;
overflow:hidden;
}
.hpt-stepper button{
background:var(--white);
border:none;
width:30px;height:30px;
font-size:16px;
cursor:pointer;
color:var(--pitch);
}
.hpt-stepper span{
min-width:24px;
text-align:center;
font-weight:700;
font-size:14px;
}
/* ---------- Day breakdown ---------- */
.hpt-breakdown-list{
display:flex;
flex-direction:column;
gap:10px;
margin-bottom:24px;
}
.hpt-breakdown-row{
display:flex;
justify-content:space-between;
align-items:center;
padding:14px 16px;
background:var(--chalk);
border-radius:var(--radius-sm);
gap:12px;
flex-wrap:wrap;
}
.hpt-breakdown-row .br-left{ display:flex; flex-direction:column; }
.hpt-breakdown-row .br-slot{
font-size:10.5px;
font-weight:700;
text-transform:uppercase;
letter-spacing:0.07em;
color:var(--turf);
}
.hpt-breakdown-row .br-title{ font-weight:700; font-size:14.5px; }
.hpt-breakdown-row .br-badge{
font-size:10px;
background:var(--amber);
color:var(--white);
padding:2px 8px;
border-radius:999px;
font-weight:700;
margin-left:8px;
}
.hpt-macro-summary{
display:grid;
grid-template-columns:repeat(4,1fr);
gap:10px;
margin-bottom:22px;
}
@media (max-width:560px){ .hpt-macro-summary{ grid-template-columns:repeat(2,1fr); } }
.hpt-macro-box{
background:var(--pitch);
color:var(--white);
border-radius:var(--radius-sm);
padding:14px;
text-align:center;
}
.hpt-macro-box .mb-num{
font-family:'Bebas Neue',sans-serif;
font-size:24px;
}
.hpt-macro-box .mb-label{
font-size:10px;
text-transform:uppercase;
letter-spacing:0.07em;
color:#9CC5E3;
font-weight:700;
margin-top:2px;
}
.hpt-macro-box .mb-goal{
font-size:10.5px;
color:#CFE4F2;
margin-top:4px;
}
.hpt-bar-track{
background:var(--line);
border-radius:999px;
height:8px;
overflow:hidden;
margin-top:8px;
}
.hpt-bar-fill{
height:100%;
background:var(--turf);
border-radius:999px;
}
.hpt-bar-fill.over{ background:var(--amber); }
/* ---------- Final summary / recipes / shopping list ---------- */
.hpt-day-tabs{
display:flex;
gap:6px;
flex-wrap:wrap;
margin-bottom:20px;
}
.hpt-day-tabs button{
padding:9px 16px;
border-radius:999px;
border:1.5px solid var(--line-strong);
background:var(--white);
font-weight:700;
font-size:13px;
cursor:pointer;
color:var(--pitch);
}
.hpt-day-tabs button.active{
background:var(--pitch);
border-color:var(--pitch);
color:var(--white);
}
.hpt-recipe-detail{
border:1.5px solid var(--line);
border-radius:var(--radius-sm);
margin-bottom:14px;
overflow:hidden;
}
.hpt-recipe-detail summary{
cursor:pointer;
padding:16px 18px;
font-weight:700;
font-size:15px;
list-style:none;
display:flex;
justify-content:space-between;
align-items:center;
background:var(--chalk);
}
.hpt-recipe-detail summary::-webkit-details-marker{ display:none; }
.hpt-recipe-detail summary .arrow{ transition:transform .15s; color:var(--turf); font-size:13px;}
.hpt-recipe-detail[open] summary .arrow{ transform:rotate(90deg); }
.hpt-recipe-detail .detail-body{
padding:18px;
}
.hpt-recipe-detail .detail-cols{
display:grid;
grid-template-columns:1fr 1.3fr;
gap:22px;
}
@media (max-width:640px){ .hpt-recipe-detail .detail-cols{ grid-template-columns:1fr; } }
.hpt-recipe-detail h4{
font-size:11.5px;
text-transform:uppercase;
letter-spacing:0.07em;
color:var(--turf);
margin:0 0 10px;
}
.hpt-recipe-detail ul{
margin:0; padding-left:18px; font-size:13.5px;
}
.hpt-recipe-detail ul li{ margin-bottom:5px; }
.hpt-recipe-detail ol{
margin:0; padding-left:18px; font-size:13.5px;
}
.hpt-recipe-detail ol li{ margin-bottom:10px; }
.hpt-shopping-list{
columns:2;
column-gap:24px;
}
@media (max-width:640px){ .hpt-shopping-list{ columns:1; } }
.hpt-shop-group{
break-inside:avoid;
margin-bottom:18px;
}
.hpt-shop-group h5{
font-size:13px;
margin:0 0 8px;
color:var(--pitch);
display:flex;
align-items:center;
gap:8px;
}
.hpt-shop-group h5 .badge{
font-size:10px;
background:var(--turf-light);
color:var(--turf);
padding:2px 8px;
border-radius:999px;
font-weight:700;
}
.hpt-shop-item{
display:flex;
align-items:flex-start;
gap:9px;
font-size:13.5px;
margin-bottom:7px;
}
.hpt-shop-item input{
margin-top:3px;
width:16px;height:16px;
accent-color:var(--turf);
flex-shrink:0;
}
.hpt-tabbar{
display:flex;
gap:8px;
margin-bottom:20px;
border-bottom:1.5px solid var(--line);
}
.hpt-tabbar button{
background:none;
border:none;
padding:10px 4px;
font-weight:700;
font-size:14px;
color:#6F93AC;
cursor:pointer;
border-bottom:2.5px solid transparent;
margin-bottom:-1.5px;
}
.hpt-tabbar button.active{
color:var(--pitch);
border-bottom-color:var(--amber);
}
@media print{
.hpt-scoreboard, .hpt-toolbar, .hpt-actions, .hpt-day-tabs, .hpt-tabbar, .noprint{ display:none !important; }
.hpt-app{ max-width:100%; }
.hpt-recipe-detail{ break-inside:avoid; }
}
.hpt-footer-note{
text-align:center;
font-size:12px;
color:#87A8C0;
margin-top:40px;
}
</style>
</head>
<body>
<div class="hpt-app" id="hptApp"></div>
<script>
const RECIPES = [{"id": "r1", "title": "Apple & Ginger Salmon Wraps", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "These apple and ginger salmon wraps are a fresh and flavorful meal that's perfect for a quick lunch or dinner. The combination of sweet and spicy flavors creates a unique and satisfying meal that is both healthy and delicious, packed with essential fatty aicds and an abundance of protein.", "kcal": 407, "protein_g": 29.5, "carb_g": 24.4, "fat_g": 21.2, "fibre_g": 5.4, "prep": "5 min", "cook": "15 min", "makes": "2", "ingredients": ["Salmon 2 fillets", "Fresh Ginger 1 tsp fresh", "Wrap 2 wholemeal wraps", "Black Pepper 2 twist", "Apple 1/2 a granny smith", "Chilli Flakes 1/4 tsp", "Carrot 1 small", "Salt 1 pinch", "Spinach 1 cup", "Lettuce 1 cup"], "method_steps": ["Preheat the oven to 180 degrees celcius.", "Next, add the salmon to a baking tray and season with salt, pepper and a pinch of chilli flakes.", "As the oven preheats, prepare the wrap fillings. Finely slice the apple, peel and grate the carrot and add them to a mixing bowl. To the bowl add a tsp of freshly chopped ginger or lazy ginger along with a cup of shredded lettuce and baby spinach. Mix well.", "Add the salmon to the oven for 12 to 15 minutes", "With a few minutes remaining, begin to assemble the wraps. Place some of the fruit and veg mixtures on each wrap along with an additional side to each plate. Once the salmon is cooked, place a fillet on each wrap and serve."], "allergens": "Contains fish, gluten.", "image": "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"}, {"id": "r2", "title": "Asian Turkey Burgers & Noodle Slaw", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "A beautiful recipe that is packed with protein, veggies and bursting with a mild spicy sweetness.", "kcal": 450, "protein_g": 39.6, "carb_g": 40.9, "fat_g": 14.3, "fibre_g": 3.7, "prep": "15 min", "cook": "15 min", "makes": "4 portions (8 burgers)", "ingredients": ["Turkey Mince 500g or 17.6 oz", "Courgette 1 medium", "Ginger 1 tsp lazy ginger", "Bell Peppers 2 medium", "Garlic 3 cloves", "Red Onion 1", "Rice Flour 1 tbsp", "Carrots 2 medium", "Egg 1", "Pak Choy 100g or 3.5 oz", "Black Sesame Seeds 1 tbsp", "Dressing soy sauce 2 tbsp, juice of 1 lime, 2 tbsp fish sauce, 2.5 tbsp sweet chilli sauce,", "Coriander 1 tsp chopped", "5 twists black pepper, red chilli 1, tbsp", "Olive Oil 1 tsp sesame oil", "Rice Noodles 240g or 8.4 oz"], "method_steps": ["Preheat the oven to 180 degrees.", "First make the turkey burgers. In a large pot/bowl, combine the turkey mince with 1 green chili (finely chopped), 3 cloves of garlic (crushed), a tsp of lazy ginger, rice flour, egg, and sesame seeds. Mix the ingredients well before adding the finely chopped coriander leaves, salt and pepper. Mix well again.", "Once mixed, make 8 burger patties. To a pan, on medium heat, add a tsp of olive oil. Cook each burger for 2 minutes on either side before placing them on a roasting tray and cooking them in the oven for 10 to 12 minutes.", "Next, make the slaw. To a large mixing bowl add 2 carrots (peeled and grated), the courgette (topped and grated), the red onion (peeled and finely sliced), peppers (deseeded and sliced), pak choy (sliced), and the spring onions (sliced).", "Next, cook the rice noodles per packet instructions (typically leave them to soak in hot water for 8 minutes) and then rinse them in cold water until cooled before adding them to the veggie slaw.", "Finally, make the dressing. In a bowl, add the soy sauce, fish sauce, sesame oil, sweet chili, red chilli (finely chopped), salt and black pepper, and lime juice. Mix well before tossing it into the rice noodle slaw. Mix the slaw well before serving."], "allergens": "Contains egg, soy, sesame.", "image": "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"}, {"id": "r3", "title": "Cajun Salmon & Quinoa Salad", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein Med-Carb", "tags": "High Protein / High Carb", "description": "Not only is salmon a rich source of omega-3 fatty acids, essential for a healthy heart, but quinoa provides a hearty base loaded with protein, fiber, and various vitamins and minerals.", "kcal": 504, "protein_g": 35.4, "carb_g": 39.4, "fat_g": 22.3, "fibre_g": 6.9, "prep": "5 min", "cook": "14 min", "makes": "1", "ingredients": ["Water 150ml or 5 fl oz", "Sweetcorn 35g or 1.2 oz", "Salmon Fillet 1", "Spring Onion 1", "Cherry Tomato 6", "Quinoa 50g or 1.7 oz", "Red Pepper 1 whole small", "Cajun Seasoning Powder 1 tsp", "Cucumber 40g, thumb length piece"], "method_steps": ["First, season the salmon with cajun rub and then cook it in an air fryer or oven at 180 degrees celsius for ~14 minutes", "Next, bring a pot with the 150ml of water to boil, then add the quinoa. Cook on a low-medium heat until the quinoa absorbs all of the water.", "As the quinoa cooks, deseed and dice the red pepper, quarter the tomatoes and chop the spring onion.", "Once the quinoa is cooked, add the chopped veg and mix well. Around this time, the salmon will be cooked.", "Serve the salmon with the salad, add a few fresh coriander leaves if desired."], "allergens": "Contains fish", "image": "/9j/4AAQSkZJRgABAQAAAQABAAD/2wBDABELDA8MChEPDg8TEhEUGSobGRcXGTMkJh4qPDU/Pjs1OjlDS2BRQ0daSDk6U3FUWmNma2xrQFB2fnRofWBpa2f/2wBDARITExkWGTEbGzFnRTpFZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2f/wAARCABqAKADASIAAhEBAxEB/8QAGgAAAgMBAQAAAAAAAAAAAAAAAwQBAgUGAP/EADYQAAIBAwIEBAUCBQQDAAAAAAECAwAEERIhBTFBURMiYXEUMoGRsQZCUmLB0fEjoeHwFTND/8QAGQEAAwEBAQAAAAAAAAAAAAAAAQIDAAQF/8QAIxEAAgIBBQEBAAMBAAAAAAAAAQIAEQMEEiExQSJREzJxFP/aAAwDAQACEQMRAD8A7Ek/t2qixvqyWyKLipAoQyMY517pXjzrx2Qkb4Ga00R4Zl1nkH75m/22/pTeO9J2Ukdhw5RcMFZQWfBzjJzWVe/qJpgY7QeH11EZb6dBU2yqo5lFxs3U6EDYVOK5WPjt/wDKXBwcatP5q6cZvHcsZBg9MAj6VI6lR5Kf87Tp8GpUYrn/APzMuQPBVjkAkE8qdh4jayhcyCNiQul9tzTLqEbqKcLDuaufUVDKTvQPh37V7wXHSq7j+SVCHAxXivLfagYkXqw+tSJZF659xW3TbZa4j1wSKAckbe9WjYPGjj9wBqguP4l+xqICiRBBJyO2RjbNGxBRjFRmp58uVRRglSag5Oas1QBitDJqc7elVd1jXU1I3Fw8h0jr0FKzAQhbhZ71EJCec/7UsZJrg7kkdhyosFkW3ejXbC0tWKeVjsG/h9ak1kFm6lRQNDuc7xuYpIsKtp0ZJJG2aQidfmUhkI2bGB64ol/KjTFgzSDOMty2/vSoMcigY0seZXJrgP1zO5RQqNNIkg0EqOuM9elCkQBsHyA7Luc1EcAVjhtTN1yCc0eNZEaMgAdMt2peuoZAt5NOqOPy8i2SAf8Avai2dlLcSSKPJpwFZhzPfHtTPlROeRz9M1aO9VJCABsc70gf0iAgnqdQg0Iqg5AAFWyaw7fi40+GdWSMhsb4pGfiE9tdNOPE/wBJRGQzHJBb5iORr0hqVI4E4f4Gup08s6RRs7nCqMnbNJnitsGxOjw9i4H225Gsh+LNNGULBgrA602B/wCaT+KETicgmNXGpFBYgfTnUn1TWNojDEoFMeZ0gubd8EhkVuTEfbPaivbH9u9ZckqXEBc6WUDUmRnfpil14/c2lqXuYyc6dCqnnwfT70cWoDD6i/xk/wBZrFXjOxIoiXH8Y+oq1pcJd26tkM2Bqxtg47UNDFc6zC2dDFGGMYI511A+gyf+xgEMmxzUDelsNE2RtRopA+3Ju1MDARFmLSvk8+g7UeC3CeY7k1eCLSMnnRKAX0wk+Ce5Vj/qCVkQKMkFDkA4zWwSACTyFcVxe6biF4zagFDacDt6d6hqT87f2VwLbX+TOWNpCVjcgEY3B5D1+9XjLjK/MMY545etFkjQeRicEZOAdzUxeEVYspzuCvIZ6ZIrk3cTthbZWaUgr5j0PI054BiKxnPlyCS2azh5F1Kzc8ghsnPbP9KdQmK31NkkjODuai8aK314Y00gjUTgCicOkV31PpUMTjzb7b/ah2dnD8Mby6AZnJJEp8sSnODjvWg/DHazhkiES6DvjOy/y56+9OdqqRELiXuOJwxTQAhQgcEnHIU/cXqMwWPLqcZPYHt3rD1+GpCIWyw27ZrWEqpDqcBVxnfkPWok7FqJkxc2InCkNlDGscWtTlW8o2O561nK0cChvimaZmyFTKBR2PetW9UzRRqZhhl1aQgKn0J54z2pe+tbm8vBHFCWIUEBiNK5ODjttVlAPPvsmyX3F476cSkZJXI1En5f80WCZVJaDBJGoLM4wGxyJ6e1MhLTh4aG7x4wzlWbUxz1FTYWlstvKZokcGTIyM45Y+vrUy4Wzt6hx7VWhPWs09toLibWWKsGOFGTknIqvE2mtrlbi3uCqMzMykYXJHMnvn80aSSCSNxAg1x4bSy6VfIwN/frQY5xE8UVwzSQvGUAwPO2MHPfHSnDMSD5NV81NPhnFVvVhjcJqkyoIYZ2GeVOPGUO33rItWtrRYHEb3DxtpBVBnUTjOeVdCyhhg16OEll5M58lBuBJ5Cq1JNDmkEMTyMQAoJ3q5NSQmd+ort7eyWOMeaZtJOM4HWuWVcAjTg6dmTmPpTd9eteXBbAcjc55D0A60IThgXfbqNuteZlyFzc9HGmxak+GrKpk1Nz5mlp41aTSzHmPlUjH2/NEmuVwpJYqTkYB7b/AJqkAW9uPIkiunygDGfvSKCOTHJHU0LKAAZ8bJJ+Q4/pS/E2llkENt85Iz/KO9OoNLNKy4JQDIIIIq8MkDTRqm3ibOcebvmoo33Z5gY0ID42O9uPgzGJMrgYB0N3HTlzpkzLZqkUYDR48qLnc9RvRbySOCMtAj6jsfMMKO/+KQitp7u1hZxhHwxk5EDPbmKdihA/JIGuTIvrYxwDiAjlycNgH5B1yBypNLi4u9STR4gK+V8YJ7j19zWrc5slMSXIMSgIF+Yqe+etZpwiIluHck4AY5JNENY5EtjDN31GpYYreKJYWDArkhTyPan7C8dE1DfDBAvqfx60C64Y9pw+OV5VWbI1g5wR1/71qiRiaBVjVnYeYPGMavT/ADQblrhYq6VA8YB4jfFLqMadOlZFGCvoeuKc4QwSNbWZMojBVw5ORjqaDLGGuozHMIguC2rcjuOx+tV8GOG3nuLK5eN1U6EkGpdt8j8ZrF7HJnM3VAVNmc29uTBEqApGCFJwAucf0rCSFGlOVMkca4IRtJ1b4O/XptRM2N1bJNeSq0xXDPqxjG5pKcrDxTxixWKbTzA823fp7UwP0ZsfNi49wa2PhrcpObgrJuGc4GD26mumtpGkj1MRuTgAYwK5aO7BuPDtgUJYDUCMNjvnvXTWMfhwLk5YgZPrXTpi24/knmTZxD1ifqe8ENukAYanOpgPmwOWPrW0eW29cZ+obSa64hFPEjsJDuG5p/aujMwC0fYuAW1/kQRpA2QSQTyPIHvREKSMUAyQwOkHlWjbcJK2+fDdS58yn81nvw6aCR1iXQdW2Tua4A6kmdv+Q0ikIB8x5HA6U3YOwY60YEjAyDtj1oPCYG+LwYt8nUxB27c627lFyCqqAM5C1J+QRMW5mZO5ZCsaDREAW25b7CnUuYmthPJGrXI8ueWV6fanLfh4k4e6N5WlB1bZ3NYFykltDLDJkHdQ/LbuKsUbGor2BSuWx6ISZb1wT4jNGVyqqgzqxv71S54jdW1tFbhAXdQgYjTjkKagcJCJAI84wQpJGw3pGWRsa1mdASSGXDKo5gb52qKhWNN5GOMN5DmBzY3RuWKsZNnPIY2G/b1qvCVWDiKpdTRsI1JjERzknqx/FU4TxdWHgkop0nSXYnJ7fWl7ieaOd5DauitvKRjQccse29UCEWIv0vwZscftkkjW5ErXAyqrbucg7+nXfrWabi4sgdMKKI20udR5E8/p3qLK8UuHmRymMx6gcA9xT7PHcqyzTqInwAA2C2egpd1Hawh2FFmZcwTyZh0SahKChQgnbuOx70aAQ2t4qNiKfTnLZIzRba6RFuZbQBypCJG2QWIG9e4hK8hTVEqmRcMGOcjtjp7861m9p6iAb2ua54ZbXNrpnjQsRksgwcnnS3EvhbawkEqAmHS0fQ55DB71nWnGJ7d/BmJdcYQ9W/l96td8SS5uVaM50rkj+Ejv7Vvq+RJrjO+pPB7aZpVZ4/8AS2YZ7+3tXWRY0DC6fSuVimlkHjSalRsKrAYDV0nDixtVDAjHLNdenf6K1NqVP9iYeN1dcj7dqzeI20xuPEgUcuoosUucPGfcH8Gm4plk25N2NXZVyDa051JQ2JkeJdD5owT74qjNI3/x37git7FRoXsKk2lB9jjNXkwx44+WMjPc0W3t5nkGtcL2Fa+kdhUgVl0ig3McxM9GulQKHc26XChWVT6kZI9qLXq6iARRkQSDc5aW0S0eSzaVVcoWRlUjHYn+as2zMjWjAwkqgKYJAI7Hau2mgjm/9i5H5pOfhUDqRGojPcVwvp2slZ149RXc5i3srKGJblo9GARoZictjaqzCF7tVdHVnUHQ5JXHoD061o8WDWQWJ2UkgMh05JIPXpWcCszhpiSxxl8ZYCoEsP7dzqxgON0m5lxdtpIldkGIwDhcUO6nNpaLIkJLlQ+67HFGiAd5HhtnZcEEg6vr6bU0wEliYZbJWjxgsSdS+vpS9EWJmBqhMaw4jLDN8SUdRI2tiyg5zjIGOeAK2JuMW11HKnhsTGQdHJmB6j70lawQRPCkq5jj5E/t6Z2pzgUMEvEJ3QtOrfvdcEEdKZ1R+a6kMitjFzPW1kI1tHKcjrtjfv7U7Y21vNMcxJiEgqg82onmfet25Z7cL4cYdc4Pf6UxaWFtGFlW3RHI543qiIcoKyKZNgJPsXhEcsix+EWjBGxXYVp7IuBgAV5mCDJOKXkkMhwPl/NdWDEMK7buSZt0DdW7xuZoBufmTo3/ADQ45UmXKHBHMHmK0W61j3/kv4yvlJO+Ns07iuZkN8R6O6dNnGod+tMxypJ8rA+nWkWobbMMbUA5EJUGateoVoS0e5J96KKsJKTXqiorTSajFTXq00T4jYJfW7xlihb9wGSK5x+B3sMkiKCyHYN/EK6+vdKk+JWl8edsfAnOjhd8YUWN/DVQNgMZPc0rfWN06BLqLXpOVbJ+o2rqzyqpAI3GakdOPDGGc+icxacNuLoMTDpXOnzHAxWjZcFNuznxCgY5AXGw7VrqABsK83y1l0yAc8wZM7PAJaiMgvKzBd96s9x0QZ9aFMSXAycVK1VVVBSipLvueIJ8zn70ncXZfMcPLq39qtxMnQgycE7ig24Gr60CfIQPZ//Z"}, {"id": "r4", "title": "Chicken Chow Mein", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "Delight in the rich flavors of this classic Chicken Chow Mein, a perfect blend of tender chicken, vibrant vegetables, and silky noodles tossed in a savory sauce. This easy-to- make dish is ideal for a busy weeknight or a relaxing weekend meal.", "kcal": 418, "protein_g": 37.3, "carb_g": 49.8, "fat_g": 7.6, "fibre_g": 4.0, "prep": "10 min", "cook": "20 min", "makes": "2", "ingredients": ["Medium Egg Noodles 2 nests", "Pak Choy 100g or 3.5oz", "Chicken Breast 2 (125g or 4.4oz each)", "Cornflour 1 tbsp", "Ginger 2 tsp", "Stir-Fry Sauce 1 tbsp soy sauce, 1 tsp fish sauce, 1/2 tsp sesame oil, 1/2 tsp chilli flakes", "Garlic 1 clove", "Soy Sauce 2 tsp", "Sesame Oil 1 tbsp & 1/2 tsp", "Baby Corn 4", "Red Pepper 2, medium"], "method_steps": ["Cook the egg noodles according to the package instructions. Once cooked, drain and rinse under cold water to stop the cooking process. Set aside.", "Slice the chicken breasts into strips. In a mixing bowl, combine the chicken with 2 tsp ginger, 1 clove garlic, 2 tsp light soy sauce, 1 tsp of sesame oil, and 2 tsp Chinese five-spice.", "Slice the red peppers, halve the baby corn, and chop the pak choy. Keep ready.", "Lightly coat the marinated chicken strips in cornflour, shaking off any excess.", "Heat 1/2 teaspoon of sesame oil in a wok or large skillet over medium-high heat. Add the chicken strips and stir-fry for 2-3 minutes until they start to brown.", "Introduce the prepared vegetables to the wok. Cover with a lid to allow the vegetables to steam slightly, cooking for an additional 2-3 minutes.", "Mix the ingredients for the stir-fry sauce in a small bowl (1 tbsp light soy sauce; 1 tsp fish sauce; 1 tsp honey; 1/2 tsp sesame oil; 1/2 tsp chilli flakes). Pour the sauce over the cooking vegetables and chicken, then add the precooked noodles. Toss everything together and cook until the noodles are heated through and have absorbed some of the sauce flavors."], "allergens": "Contains soy, sesame, egg, wheat.", "image": "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"}, {"id": "r5", "title": "Chipotle Chicken Pasta", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "This tantalizing masterpiece will leave you smacking your lips with every bite. Get ready to indulge in a culinary adventure that will take your taste buds to new heights!", "kcal": 516, "protein_g": 43.9, "carb_g": 59.7, "fat_g": 11.2, "fibre_g": 4.6, "prep": "10 min", "cook": "20 min", "makes": "2", "ingredients": ["Chopped Tomato 1 tin", "Cumin 1/2 tsp", "Chicken Breast 3", "Garlic 4 cloves", "Penne Pasta 160g or 5.6 oz uncooked", "Chipotle Paste 1 tsp, Gran Luchito", "Light Single Cream 150ml or 5fl oz", "Chipotle Flakes 1 tsp", "Red Pepper 1 medium", "Honey 1 tsp", "Frozen Peas 60g or 1/2 cup", "Olive Oil 1 tsp", "Asparagus 4 small spears", "Black Pepper 5 twists", "Lime Juice 1 lime", "Paprika 2 tsp"], "method_steps": ["First, in a mixing bowl season the chicken breasts with salt, pepper, paprika, cumin and chipotle flakes.", "Place the chicken to the side and prepare the veg. Chop the asparagus into inch- length pieces and dice the red pepper. Peel & chop the red onion.", "Cook the chicken in the air fryer or oven at 180 degrees for 18 to 20 minutes.", "As the chicken cooks, place the red onion in a pot with a tsp of olive oil and the crushed garlic cloves. Cook for 2 minutes on medium heat before adding the red pepper, asparagus & chipotle paste. Cook for 2 more minutes, stirring regularly to mix the paste.", "Next, add the chopped tomatoes, honey, lime juice, and paprika. Mix well and leave to simmer for 10 minutes. With 12 minutes remaining until the chicken is cooked, prepare and cook your pasta.", "After leaving the tomato sauce to reduce for 10 minutes, lower the heat and add the single cream and peas. Mix well and leave to sit until the pasta is cooked.", "Once the pasta is cooked, drain and toss the pasta into the pot. Once this is done, mix well.", "Finally, dice the cooked chicken breasts and add it to the pot. Mix well before serving. Adding a sprinkle of Parmigiano to each bowl."], "allergens": "Contains milk, may contain sulphites", "image": "/9j/4AAQSkZJRgABAQAAAQABAAD/2wBDABELDA8MChEPDg8TEhEUGSobGRcXGTMkJh4qPDU/Pjs1OjlDS2BRQ0daSDk6U3FUWmNma2xrQFB2fnRofWBpa2f/2wBDARITExkWGTEbGzFnRTpFZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2f/wAARCABqAKADASIAAhEBAxEB/8QAGgAAAgMBAQAAAAAAAAAAAAAAAwQBAgUABv/EAEEQAAIBAwIEBAMEBgcJAQAAAAECAwAEERIhMUFRYQUTInEUMoEjkZPRMzRCobHBFUNEUnOS8AYkJVNUcoPC4fH/xAAZAQADAQEBAAAAAAAAAAAAAAAAAgMEAQX/xAAiEQACAgICAwEAAwAAAAAAAAAAAQIRAyESMQQTQVEyYXH/2gAMAwEAAhEDEQA/APUaBXaBVsVIFMcKaB0rtPar4rsd6AK6e1IXck0kjw2yQ5UqGklbAUnfYc9q0GOlT170vHdNcQ4ECq4ZkBfdSynfvyrkvwpBfaB3E1tBAnxm4lOhc7k9+oHvQLgu135aiQRRgA6TkseWcb0S5s28UmcudFqYgqyDixzk4H0G9Oa4bVWMYEYJyzE7nuTSD2kv7FAviOwiiUKCRquJMAj2G5Pc035Cj+sUdgM0m3iMbuFRtzvlth++qG7AcqXII3JCnFL7Yr6Hrk/hoeUvKQfdXGJ8ekhvY0ibgBdXnJjuaXXxjDNphkkVeLIM4+ld9qXYqxyfQy12EfTOGg6axjtx60EXErIjoUl14UxH0njjKnpzpm38TguVAJDDjh1I/jRxbqdLRSOFUklM/wCtq6pcumd1HtChtZHVjO7eXrUpGihiN+ZxUqJYpWRpPUXJUNsGHY/ypW9mZ57NCzLK8uxViAgB3BHPhzp+cRTxyI8heKUHfBOnpgjagZp0rBPdrE+mXUpHUUZbhWAx70mPLji0TOyaeEiv6GHI88UvIwjGcyeVthwN8k44YG1HI5676NUyZqhY70hDeZcpljwA1DGTz/fTmvblTJ2TlFx7NDapAFCD4q6vTCF8dq7FQCTUE4G9ACniEsqaBEitg5OWxk8hQrGE3AledHSITO2g7a2zz7Daq3No894EdlV3YMu5OEAwfrTN9ciGPCD5RhRU5P6zQtRSXYO/8QEPpA1yH5VH+thWW+ZXD3sncIPlX6c6FcXyxNhV8yRju3egtKsgUvKHwcHSN1yeGK8zJmnP/DZjwxiglyW85XCiTUMMPmC451ayZ5EaTUpkOQijIwe9daK4j84pN5juUAHADHEjlz++iSRpLMDn14cBkIUA8x2rqjSthyt0Aa6hNy1rM0ayfdv7/wAqgTtA2kEoM5YPgH6kfwNXt7JQ4KSq3lk61J1E98nj9KLJbyo0MiRRsc68cmIzkfdU+K+D38YGyc3skqKoDlcq2oyEb9Nhj2pvw6/lVnjm2kibQ2OvWs/wSWAXcscIMbqN1A78P41Rlt/6ZJEh85skgAgNt/LNWhk9cn+EZ4+apnprlVmtmlRNRXLNGOD/AOunOs+1v/iLrypLSaST0gtgDQORAzkD60bw+4K4IJ2YjeiPF8DcrLbxxRW0h1SkL6jk/wAuNblLkkzOlxbi+xWd4oLwRaTJJ5hzhgCQBkE7jffHeixtGYVSXNyp9QBPXcA54nejz2iaXeUpPDIxBjkxsSdtJxnjXQW6xRqAg24fSuoJNUgclvHJpQhm38wZ4cTtRPLFFRcIAwGe1WCgcBTpEZO2V+GU/wBoufxauLZAP09x+KakAVbA5UwhVrZMfp7j8U0KSBUwyyTMRvhpjjHPNM4FJ3kqJMvmRmRMelR+03IY7b1xukNBWw1u5aF5z+2cKSMEjmfy7Cs67+11E5xwyK0Z5S1rGxUoWXUVPEVlXkumDylJBbdj2rPmklB7L405T6E0+EglOUUt1Y5NHedY4WdFQZ2XOwrIVs3zZi+zAG54E1tWvmCyLWxR11ZcE/ox17+1efCCb2bpOkAsLp2nlAXLM2NQPA4/dTM1oXdpgdafICXGBk8Tjj9aDaRs0hGoRySoc4Gx+ntRC5CtFhklCgkZwAcb7+38DVou4k5VGVoCi/ZzQorRlAwaXO68xj64o8U8zT2+YiIuOVGTsOnvzokD+an2sTlUQH5MsvU7bY25VEHjttICMYBIHHAI4YOfejilo45N7KSm3ZxNbtmUMY22AI54PbvSMaGe68x11mBzgAfsnjw4k9aZmFrZzedo8vWpBAGWUe+eFIJeCC6Pocxl/QyniDxz0xSVJO0MqaNa1ZWkIjGzjUAeIIrREjNYSlV1sg1BevUb1h2d0Pj1aIZQnDE8sitrw99UzIeByK0+M24bM+dVKwMJh8Qt1ifUwXG4JXTtyoy+F2yjAedR2marWioijGM88U2MH3rUlRnk7YkfDbc/1lx+M351U+Fwf8y5+k7U+VHSo00wgLSaneoGBzqwB70HDvrvQ29D+YAM4wduVGA3FczKV3wc4roC105eCNyMFowcdKxbxykLoBli3HtWsZfiPD4ZdOnIKlemDwoAijlglDAAshXNZMuL2GrHPh8MKIJ5wPPiqrwWtK2eR4JwoGsb8cbHZqyrecISrKCdiADucdPvp9UE4EkEiqOJjK/f71iSaZupNUxvw9FkkZdQKsOh2PUHlWk8OI1gch3Az6xnPXfH7qxpDOluYreTfTkdPfB44otpfsAh8zUAwALD5iB14CqY5KK0RnFydjdrhYnmaMSFxu7HSW0ngByAHD+dZskUMBaNXVy2XT04yc7ffitG6mC2E9x6wshClCuRjqO1Y4m1M8awYVl1M7nJAzgY5Henm06FxxasFOZb2FpIFEUmsKEUaskjf3HWhW8DrbFZXK3DMQxByBvy+laF3GgijVNccYXEixEDUc8Djl7UmWhRSsOdCYI1ct+FSlJdRLxVq2AtG8m6eNiF17HHHI4HtXpPBXMk+dwQ2DWCVCtI0RHq4j/9rc/2cieK3BkOdOo79OVW8dtyoh5EajZEVzJ8VcqdJCsEiVF/aO/Hngca0Y1lSZlk0lDujLz6gjrScdoyPCEPqRmJyuRk76jv9KchDu5ZxpI2IByM9RWxWZ58a0McOVVJzXcOZ++ozTkAZOV2NXDbUMCrCgC2qquSYyBnONqnNQx9JrpwQ8PjMSzWRzsBKmSMnPHh9KDM/k6g2ynn9avcQi2kW8gaQGHGzuNLZOCvXG9GvIUuIRJHvG427dQajJWmjQnuzEvbRbYvLApYyDVpHXtStvMrMXhmKkgaU78yTR4J5LWQxytkK2nSePb3q90sUaebEow2WOBzxXlO4viz0VtIZs9sJIoctkpgDKnmRk86iQG0D4j1ROBksMaTwBpGLy2uE4s77bn5BxwB17n6U9D8PFLLbzSMfPAYg75xttTWkxWjrLxIs0lpcrq0r9muMalI5e24NAtWghiEPnZYKfm39t/ap/o82zBTLjGTGQ3LH8d6XRY2LI59cC59I3NNJrpjRiqsdvbrRBGqKNRA6ffWXDGZGkD5GpTkg7Gua1iimZ09TcNDNkfvqbPzZDM2wKt8oGyjHKk/irR2tUxmzjkkt1Q8VbAYjh3r0tsqWtminI1YUbE7Uh4PA88UZdQoA4dutWufE5Yb12AZYYcDRrUMV66SMn6GvRhCMI2vpglyySr8G39JISbUNXNzqOeX5UygKoB99IWN3bXSBonkZ0wH8wb78+30p5icekA+5q0f0jkTTpltRqhJrgxzgiuOBTEweakMapU5INAFwTUkZBoYzU5YHGaAKsoIwyqR0IqYFSMaDnQQMjq3977qIdxvQyulu1co7bEvE/C0mwzAEjdHHEfWsm4hnjgKiMvJnGANmHWvSxuQCOKnip4VWWzSUZjOD/dao5MKmXx5nA8tFE8MxmeJow2OI4HpXeLRNcSxPCcMMjY7jnW9NZyBSrqSDyIpIWDhwWOVGeGxrNPx2pqUTRHOmnyMtLjxBZQroJIdxuBkVM4dpPOtT9rjC6l2PvWjJYOzZid09zmrw+EM7gl3Yjpil9E2+kP74JGYYbiSb7Vo9ZwTGgJC+5rUsvCzNIruMNjBVScH3rRg8NjgHrwnPHEmizGQlFtpEjjG7KUyX7E1qhhUab7Ms8zlpPQM3EBWSBG+zTaSUHGGH7IqjvHeynRbfE6BukqhfLJ7nffFD+CK6cGI4kMrakzqY8uwxzpySU6lljAEo2ZTwYdM/wAKpt9i3FdFPMf4JVaJEcSiIrHwGD+VHT5eJoGS5bUoGtg5HQjb8qONgBnhTRJya+E496g4712agmmEM/4i9/6IfjLUie9P9hH4wphSc0Qca4AoJr7OBYoO5nH5UQTXmP1WM+0v/wApwcBXH9qugJCe+z+pJ1/TD8qsZb0jBsk/GH5U4KuKAM0y36jaxXH+MPyqPiL3H6kv44rTPCgtxrgCi3l8p3tCFG+BKpzXQXkhDm5ELHIChU45GfrxpoVnXn63H/3/APrSvRSG9DTXTqrMkUROcqunBx0NIyeJXV6WS0lVcDDRjKn5sEhuBpWV2VVIYglJTkHmOBrS8JH/AAm1/wAMUttj0oqwMMt3CmlbByOrTgk+9GS4vDx8PI/8y04oGeFGAGOFOkRYkJrnnYH8UVxmmzvYt/nFOVBrtAJmecfLZH/OKq9zd49NnvyzKKbFWFACJurof2VfrKKr8Xdb/wC6x4HPzv8A5T9UwOnOgD//2Q=="}, {"id": "r6", "title": "Chorizo & Prawn Linguine", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "The crispy chorizo sausage, juicy prawns and al dente linguini are perfectly combine to create a spicy and aromatic experience. This dish is sure to become a favourite and leave you feeling satisfied", "kcal": 437, "protein_g": 35.7, "carb_g": 52.4, "fat_g": 9.0, "fibre_g": 3.2, "prep": "3 min", "cook": "12 min", "makes": "2", "ingredients": ["King Prawns 12 prawns", "Linguine 140g or 5oz", "Passata 100g or 3.5oz", "Chorizo 40g or 1.4oz", "Paprika 1 tsp", "Chilli Powder 1/4 tsp"], "method_steps": ["First, season the prawns (cleaned and tail removed) with paprika and chili powder.", "Next, chop the chorizo into thin slices and then half or quarter each slice. Place the chorizo onto a non-stick pan and cook on low heat for 1 to 2 minutes before adding the prawns. At this time, cook the linguine according to the instructions on the packet.", "Cook the prawns on medium heat, turning them every minute for 8 minutes.", "After 8 minutes, add the passata, mixing regularly until the linguine is cooked.", "Drain the linguine and add it to the pan, mixing well before serving."], "allergens": "Contains shellfish and sulphites.", "image": "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"}, {"id": "r7", "title": "Coconut Lime Chicken", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "Experience the exotic flavors of the Coconut Lime Chicken, a delightful dish that infuses tender chicken strips with a zesty lime and creamy coconut sauce, enhanced with a hint of curry and a sprinkle of fresh coriander. This meal is a perfect combo of tangy and sweet.", "kcal": 512, "protein_g": 39.1, "carb_g": 55.4, "fat_g": 14.9, "fibre_g": 2.2, "prep": "10 min", "cook": "25 min", "makes": "4", "ingredients": ["Chicken Breast 4 (125g or 4.4oz per breast)", "Ginger 1 tbsp, chopped", "Basmati Rice 240g or 8.5oz", "Garlic 2 cloves", "Water 200ml or 7oz", "Curry Powder 1/2 tbsp", "Lime Juice 3 limes", "Chicken Stock 1/2 cube", "Coconut Cream 160ml or 5.4fl oz", "Olive Oil 1 tsp", "Red Onion 1 small", "Coriander 1 tbsp, chopped", "Greek Yoghurt 4 tsp, 0% fat", "Peanut Butter 1 tbsp"], "method_steps": ["In a bowl, combine the chicken strips with the juice of 2 limes and curry powder. Mix well to coat and set aside to marinate.", "Heat olive oil in a pan over medium heat. Add the marinated chicken and cook until golden and cooked through. Remove from the pan and set aside.", "In the same pan, add the shallot, garlic, and ginger. Sauté until aromatic and slightly golden.", "Pour in the coconut cream and the chicken stock. Stir in the peanut butter, zest of 1 lime, juice of 1 lime, and chopped coriander. Bring to a simmer.", "Return the cooked chicken to the pan. Let the sauce simmer until it thickens and reduces slightly, enhancing the flavors.", "Spoon the chicken and sauce over a bed of cooked basmati rice. Garnish with additional coriander and a tsp of plain greek yogurt if desired."], "allergens": "Contains treenuts, peanuts, wheat, mustard, sulphites.", "image": "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"}, {"id": "r8", "title": "Creamy Red Pepper Pasta", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "A delicious and easy-to-make dish that combines the flavors of roasted red peppers and cream to create a rich and satisfying pasta sauce", "kcal": 559, "protein_g": 48.4, "carb_g": 47.8, "fat_g": 18.3, "fibre_g": 11.2, "prep": "5 min", "cook": "35 min", "makes": "2", "ingredients": ["Conchiglie 180g or 6.3 oz", "Garlic 4 clove", "Red Pepper 3 large", "Paprika 1 tsp", "Chicken Breast 2", "Olive Oil 1 tsp", "Brown Onion 1 medium", "Parsley 1 tbsp, fresh", "Single Cream 50ml or 1.7 fl oz", "Cayenne Pepper 0.5 tsp", "Parmesan Cheese 50g or 1.7 oz", "White Mushrooms 4"], "method_steps": ["Preheat the oven to 180 degrees. To a baking tray, add the red peppers (quartered), onion (quartered), and garlic cloves. Drizzle with a tsp of olive oil and then roast in the oven for 25 minutes.", "As the veg are roasting, flatten your chicken breasts and season with salt and pepper. Cook them in an air fryer if you have one. If, not fry them for 1 minute on each side and then add to the oven for 10 to 12 minutes.", "As veg is roasting, cook the pasta according to the instructions.", "When the veg is cooked, place the roasted veg in a blender with 50ml of cream. Blend until smooth.", "To a deep pan, add the mushrooms (quartered). Fry for 1 to 2 minutes and then add the pasta sauce, the parsley (chopped) and grated parmesan. Mix well before adding the cooked pasta.", "Mix well and leave to simmer on a low heat. As it simmers, dice the cooked chicken and add it to the pan. Mix well before serving.", "Serve with a few fresh parsley leaves and if desired, some extra cheese."], "allergens": "Contains milk and gluten.", "image": "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"}, {"id": "r9", "title": "Harissa Chicken & Couscous", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "This mouth-watering dish combines tender, juicy chicken with fluffy cous cous and a spicy and tangy harissa sauce that's sure to please your taste buds. Whether you're looking for a quick and easy weeknight dinner, or a tasty and healthy lunch option, this dish has everything you need to satisfy your cravings.", "kcal": 379, "protein_g": 39.5, "carb_g": 42.0, "fat_g": 5.4, "fibre_g": 3.2, "prep": "5 min", "cook": "18 min", "makes": "2", "ingredients": ["Chicken Breast 2", "Pepper 5 twists", "Water 130ml or 4.4 fl oz", "Couscous 100g dry or 3.5 oz", "Pomegranate Jewels 1/4 cup", "Feta Cheese 30g or 1 oz", "Harissa Paste 1 tsp", "Paprika 1 tsp"], "method_steps": ["First, coat the chicken breast in the harissa paste. Then cook it in the air fryer or oven for 18 minutes at 190 degrees celsius.", "Next, chop the feta cheese and leave it to the side. If you can't get pre-prepared pomegranate jewels, prepared them too.", "Finally, prepare the couscous. First, add the couscous to a bowl or pot. Then add the paprika and black pepper. With 5 minutes remaining until the chicken is cooked, add 130ml of boiling water to the pot. Cover for 5 minutes.", "Once ready, fluff the couscous using a fork. Serve the chicken on a bed of couscous with the pomegranate and feta on top."], "allergens": "Contains lactose, wheat. May contain sulphites", "image": "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"}, {"id": "r10", "title": "Lean Layered Lasagna", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "The ultimate comfort food, blending the rich flavors of lean beef and lentils with a medley of vegetables. High in protein and packed with fiber, this dish supports muscle recovery and energy needs. With a lighter béchamel sauce, this lasagna is ideal for those looking for a delicious yet nutrient-dense meal.", "kcal": 504, "protein_g": 39.4, "carb_g": 48.7, "fat_g": 17.1, "fibre_g": 3.1, "prep": "10 min", "cook": "60 min", "makes": "6 Fresh Rosemary 1 tsp", "ingredients": ["Semi-Skim Milk 800ml or 27fl oz", "Carrot 1 large", "Beef Mince 500g or 17.6oz, lean", "Red Onion 1 small", "Passata 1 tin", "Parmesan Cheese 50g or 1.7oz", "Cooked Lentils 1 tin", "Celery 1 stick", "Lasagna Sheets 200g or 7oz", "Olive Oil 2 tbsp", "Red Pepper 1, large", "Plain Flour 2 tbsp", "Mushrooms 150g or 5.3oz", "Balsamic Vinegar 2 tbsp", "Courgette 1 medium", "Garlic 2 cloves", "Cheddar Cheese 80g or 2.8oz, half fat", "Stock Cubes 1 beef, 1 veg"], "method_steps": ["Finely dice all the vegetables and set aside. Heat your oven to 200°C/392°F fan.", "Heat olive oil in a large pan over medium heat. Sauté the diced vegetables with a pinch of salt for 10 minutes until softened and slightly caramelised. Add the minced beef, breaking it up with a spoon. Cook on high heat for 10 minutes, adding the tomato puree, balsamic vinegar, and rosemary. Cook until the beef is browned. Pour in the passata and fill the passata tin with water, adding that to the pan. Stir in the stock, lentils, and seasoning. Simmer for 15-20 minutes, reducing the mixture until thickened.", "In a separate pan, heat olive oil over medium heat. Stir in the flour and cook for 3 minutes, continuously stirring to avoid lumps. Gradually whisk in the milk, 200ml at a time, allowing the sauce to thicken before adding more. Stir in the cheddar cheese, stock cube, salt, and pepper. Let the sauce simmer for 5 minutes until it thickens slightly.", "In a large baking dish, spread a layer of the ragu sauce, followed by spoonfuls of béchamel and a fine grating of Parmesan. Add a layer of lasagna sheets. Repeat this process for two more layers. Finish with a generous layer of béchamel sauce on top, a crack of black pepper, and the remaining Parmesan.", "Cover the dish with foil and bake for 20 minutes. Uncover and bake for another 15 minutes until the top is golden and bubbling. Let the lasagna rest for 10 minutes before serving."], "allergens": "Contains eggs, gluten, sulphites.", "image": "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"}, {"id": "r11", "title": "Lemon Hake With Mash & Greens", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "Succulent hake fillets are oven-baked with slices of lemon, creating a delightful citrusy note that complements the fish's delicate flavor. Served alongside a comforting, sweet potato mash, offering a sweet contrast to the tangy hake. Fresh, steamed broccoli and asparagus add a crisp, green freshness to the plate. A sprinkle of mixed herbs and a twist of black pepper round out this irresistible, nutritious meal.", "kcal": 296, "protein_g": 24.7, "carb_g": 34.6, "fat_g": 6.5, "fibre_g": 7.2, "prep": "10 min", "cook": "20 min", "makes": "2", "ingredients": ["Sweet Potato 300g or 5.2 oz", "Hake Fillets 2", "Broccoli 1 head, small", "Lemon 1", "Asparagus 8 spears", "Olive Oil 1 tsp", "Salted Butter 1/4 tbsp", "Mixed Herbs 1 tbsp", "Black Pepper 5 twists"], "method_steps": ["Start by preheating your oven to 180 degrees. Prepare a baking tray with a sheet of foil large enough to envelop a hake fillet, forming a packet. Add olive oil, along with slices of lemon and mixed herbs.", "Fold the foil around the hake to create a sealed parcel, then bake it in the oven for 15 to 20 minutes, or until the fish is thoroughly cooked.", "While the hake is baking, rinse, peel, and dice the sweet potato into 2 cm pieces. Place these in a saucepan full of water and bring to a boil, cooking for 7 to 10 minutes until they're soft enough to easily pierce with a knife. Drain the water, then mash the sweet potatoes with a knob of butter.", "For the vegetables, steaming the asparagus and broccoli yields the best results. If steaming isn't possible, boil them until a fork can pierce them with slight resistance, ensuring they retain some crunch."], "allergens": "Contains lactose.", "image": "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"}, {"id": "r12", "title": "Orange Chicken", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "Juicy chicken breast pieces with a sweet and tangy orange sauce. The sauce's blend of fresh orange juice, honey, and spices creates a delightful coating for the lightly fried chicken, resulting in a balance of flavors. Served over a bed of steamed basmati rice and garnished with sesame seeds and spring onions, this dish is delightful.", "kcal": 393, "protein_g": 35.6, "carb_g": 57.8, "fat_g": 1.4, "fibre_g": 2.2, "prep": "15 min", "cook": "30 min", "makes": "3", "ingredients": ["Chicken Breast 3, average", "Ginger 1 tbsp", "Orange Juice 200ml or 6.7fl oz", "Garlic Cloves 1", "Basmati Rice 150g or 5.3oz, dry", "Orange Zest 1 orange", "Soy Sauce 2 tbsp", "Paprika 2 tsp", "Water 20ml or 0.7fl oz", "Black Pepper 1 tsp", "Honey 1 tbsp", "Salt pinch", "Spring Onion 1", "Chilli Flakes 1 tsp", "Corn Flour 1 tsp & 1 tbsp"], "method_steps": ["Start by cutting the chicken breast into bite-sized pieces. Season these pieces with salt, pepper, and paprika. Toss them in a tbsp of cornstarch to ensure they are evenly coated. In a skillet, heat some oil over a medium flame and cook the chicken until it turns golden and is thoroughly cooked. Once done, remove the chicken and set it aside.", "In the same skillet, add the minced ginger and garlic, and give them a quick sauté. Pour in the orange juice, then add the orange peel, soy sauce, and honey. Stir this mixture well and bring it to a gentle simmer. To thicken the sauce, mix 1 tsp of cornflour with 20ml of water to create a slurry, then stir this into the sauce until it thickens.", "Add the cooked chicken back into the skillet, ensuring it's well coated with the orange sauce. In the meantime, cook the basmati rice as per the package instructions until it's fluffy and tender. Serve the orange chicken over the rice, garnished with a sprinkle of sesame seeds and some freshly chopped spring onions."], "allergens": "Contains soy, sesame.", "image": "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"}, {"id": "r13", "title": "Salmon Linguini", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "This recipe features salmon fillets and linguine with a medley of veggies (red peppers, onions, peas, mushrooms) along with sun-dried tomatoes, garlic, and lemon juice. Seasoned with oregano, salt, and black pepper, it has a creamy finish from single cream and cheddar cheese.", "kcal": 602, "protein_g": 32.8, "carb_g": 59.3, "fat_g": 25.3, "fibre_g": 7.4, "prep": "1 min", "cook": "8 min", "makes": "4", "ingredients": ["Salmon Fillets 3", "Sun Dried Tomatoes 8", "Light Single Cream 270ml or 9.1 fl oz", "Tomato Puree 2 tbsp", "Linguini 240g or 8.4 oz", "Garlic 2 cloves", "Frozen Peas 150g or 5.3oz", "Lemon Juice 1 lemon", "White Mushrooms 150g or 5.3oz", "Olive Oil 1 tsp", "Red Pepper 1 medium", "Oregano 3 tsp", "Brown Onion 1 medium", "Black Pepper 2 twists", "Cheddar Cheese 50g or 1.7oz, 1/2 fat", "Salt pinch"], "method_steps": ["Preheat your oven to 200°C (180°C fan/gas mark 6). Place the salmon fillets on a baking tray and cook in the oven for 12-15 minutes, or until they're no longer pink in the middle.", "While the salmon is cooking, prepare your vegetables: slice the red peppers and onion, and chop the sun-dried tomatoes.", "In a large pan, heat the olive oil over medium heat. Add the oregano to the pan and stir it in the oil for about 30 seconds to release its flavor.", "Add the sliced red peppers, onion, frozen peas, and mushrooms to the pan, sautéing them until the vegetables are tender.", "Stir in the garlic and sun-dried tomatoes, followed by the tomato puree and lemon juice. Mix well to combine all the flavors.", "Reduce the heat to low and add the single cream and cheddar cheese. Stir continuously until the cheese melts and the sauce is smooth.", "In a separate pot, cook the linguine according to the package instructions until al dente. Drain the linguine and add it to the pan with the vegetable and cream mixture. Mix well to coat the pasta evenly with the sauce.", "Flake the cooked salmon into the pan, gently incorporating it into the pasta and sauce. Season the dish with salt and black pepper to taste, then serve immediately while hot. Enjoy this flavorful and satisfying meal!"], "allergens": "Contains lactose, fish.", "image": "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"}, {"id": "r14", "title": "Sesame Prawn Toast with Zesty Slaw", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "This delicious smash burger recipe offers the perfect balance of juicy, lean beef, fresh veggies, and a mouthwatering burger sauce. Made with low-fat cheddar and served on soft brioche buns, these burgers are a healthier take on the classic, perfect for a guilt-free indulgence without sacrificing taste.", "kcal": 468, "protein_g": 40.9, "carb_g": 57.0, "fat_g": 8.3, "fibre_g": 6.3, "prep": "10 min", "cook": "12 min", "makes": "2", "ingredients": ["Tiger Prawns 280g or 10oz", "Spring Onion 4", "Sourdough Bread 4 slices", "Sweet Chilli Sauce 2 tbsp", "Cucumber 1 small", "Soy Sauce 2 tsp", "Cabbage 2 handfuls", "Fish Sauce 2 tsp", "Carrot 1, large", "Sesame Oil 2 tsp", "Lime Juice 1 lime", "Coriander Leaves 1 tbsp, chopped", "Lime Zest 1 lime", "Ginger 1 tsp", "Egg Whites 2 eggs", "Chilli Flakes 1/2 tsp"], "method_steps": ["Mince the raw prawns roughly with a knife to create a chunky texture. Transfer to a mixing bowl and combine with the chili flakes, 2 spring onions, sesame oil, ginger, soy sauce, egg whites, and lime zest. Season with a pinch of salt and pepper and mix well. Set aside.", "In a separate bowl, mix the shredded cabbage, cucumber, grated carrot, spring onions, and coriander. For the dressing, combine the sweet chili sauce, fish sauce, and lime juice. Pour over the vegetables and massage gently to coat evenly. Let the slaw marinate while you prepare the prawn toast.", "Spread the prawn mixture evenly over each slice of bread, pressing down to help it adhere. Sprinkle with sesame seeds for extra texture and flavor.", "Preheat the air fryer to 200°C (392°F) and cook the prawn toast for 10 to 12 minutes.", "Plate the prawn toast and serve with the zesty slaw on the side, or spoon the slaw directly on top of the toast for extra crunch. Enjoy immediately!"], "allergens": "Contains eggs, soy, sesame.", "image": "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"}, {"id": "r15", "title": "Tikka Masala & Rice", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "Enjoy the rich and vibrant flavors of Tikka Masala, a beloved Indian dish. This recipe features tender chicken marinated in a blend of spices and yogurt, creating a succulent and aromatic main course. Paired with fluffy rice, this meal is both comforting and satisfying, perfect for a family dinner or a special occasion.", "kcal": 432, "protein_g": 38.6, "carb_g": 61.8, "fat_g": 3.3, "fibre_g": 2.2, "prep": "10 min", "cook": "60 min", "makes": "4", "ingredients": ["Chicken Breast 4 (125g or 4.4oz per breast)", "Green Chilli 1", "Chopped Tomato 1 tin", "Basmati Rice 240g or 8.4oz dry", "Brown Onion 1, medium", "Low Fat Plain Yoghurt 140g or 4.9oz", "Curry Powder 2 tbsp", "Salt 0.5 tsp", "Ginger 1 tbsp"], "method_steps": ["In a bowl, combine chicken breasts, chopped tomatoes, plain yogurt, curry or tikka masala powder, sliced onion, salt, minced ginger, and chopped green chili. Mix well to ensure the chicken is thoroughly coated with the marinade. Refrigerate and let marinate for at least 1 hour.", "Preheat your oven to 375°F (190°C). Transfer the marinated chicken and all the marinade into a deep oven-proof dish. Cover the dish with aluminum foil to keep the moisture in.", "Bake in the preheated oven for about 1 hour, or until the chicken is thoroughly cooked and tender.", "While the chicken cooks, prepare the rice according to package instructions. Serve the hot tikka masala over a bed of fluffy rice. Optionally, garnish with fresh cilantro or a squeeze of lime for an extra burst of flavor."], "allergens": "Contains lactose, mustard.", "image": "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"}, {"id": "r16", "title": "Tikka Skewers with Spiced Rice", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "Packed with flavor and protein, this dish is an ideal post-workout meal or a light weeknight dinner. Juicy chicken marinated in tikka masala paste is paired with spiced rice and a refreshing mint yogurt sauce, making it a balanced dish rich in protein, carbs, and healthy fats. A great option for those looking for a simple, nutritious meal!", "kcal": 368, "protein_g": 37.89, "carb_g": 38.3, "fat_g": 6.8, "fibre_g": 4.0, "prep": "10 min", "cook": "20 min", "makes": "4", "ingredients": ["Chicken Breast 4 (125 or 4.4oz per breast)", "Microwave Spiced Rice 2 bags", "Tomato 2, medium", "Red Onion 1, medium", "Tikka Paste 4 tbsp", "Greek Yoghurt 4 tbsp, 0% fat", "Lemon Juice 1 lemon", "Fresh Mint 1 tbsp, chopped"], "method_steps": ["Dice the chicken breasts and marinate them with the tikka masala paste in a bowl. Let it sit for at least 10 minutes (or longer if you have time).", "Thinly slice the red onion and season it with salt and the juice of 1 lemon. Toss well and set aside.", "Preheat your air fryer to 200°C (390°F). Add the marinated chicken to the air fryer basket and cook for 12-15 minutes, turning halfway through for even cooking.", "While the chicken is cooking, prepare the microwave spiced rice according to the packet instructions.", "In a small bowl, mix the Greek yogurt, chopped mint, and a pinch of salt. Set aside.", "When the chicken is nearly done, add the lemony onions on top of the chicken and cook for an additional 3 minutes to soften the onions and combine the flavors.", "In a bowl, add a portion of the cooked rice. Top it with the chicken and onions, a spoonful of the mint yogurt sauce, and the quartered tomatoes. Garnish with additional mint or a drizzle of lemon juice, if desired. Serve immediately."], "allergens": "Contains lactose.", "image": "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"}, {"id": "r17", "title": "Vegan Pad Thai", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "This Pad Thai offers an explosion of flavors and textures that honor the dish's Thai roots while accommodating plant-based diets. Crispy tofu melds seamlessly with tender rice noodles, all drenched in a rich and tangy sauce that perfectly balances sweet, sour, and salty notes.", "kcal": 503, "protein_g": 29.3, "carb_g": 56.6, "fat_g": 17.8, "fibre_g": 6.7, "prep": "10 min", "cook": "20 min", "makes": "2", "ingredients": ["Tofu 300g or 10.5oz", "Soy Sauce 2 tbsp", "Pad Thai Noodles 150g or 5.3oz, dry", "Garlic Cloves 3", "Egg 2 (leave out if vegan)", "Cornstarch 1 tbsp", "Lime Juice 2 limes", "Brown Sugar 3 tbsp", "Brown Onion 1, medium", "Peanuts 2 tsp, chopped", "Bean Sprouts 1 handful", "Spring Onion 1", "Vegan Fish Sauce 3 tbsp", "Salt & Black Pepper 1 pinch & 2 twists", "Rice Vinegar 3 tbsp", "Chilli Flakes 1/2 tsp"], "method_steps": ["Cut tofu into small cubes. Toss with corn starch, salt, and pepper. Heat some oil in a pan over medium heat, then fry the tofu until crispy and golden on all sides. Remove from heat and set aside.", "Follow the instructions on the package to cook the rice noodles. Once cooked, drain, rinse in cold water and set aside.", "In the same pan you used for the tofu, add a bit more oil if needed. Sauté the onion and grated garlic until the onion becomes translucent.", "In a separate pan, scramble the egg. Set aside. For vegans, leave this step out.", "In a bowl, whisk together lime juice, vegan fish sauce, brown sugar, rice wine vinegar, and soy sauce. Add the cooked tofu and scrambled vegan eggs back into the pan with the onion and garlic. Add in the rice noodles and the sauce. Stir well to combine.", "Toss in the bean sprouts and chili flakes. Stir until the bean sprouts are slightly softened.", "Divide the Pad Thai between two plates. Garnish with chopped scallions, a sprinkle of roasted peanuts, and a wedge of lime.", "Serve with additional lime wedges and chili flakes if desired."], "allergens": "Contains soy, peanuts. May contain eggs.", "image": "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"}, {"id": "r18", "title": "Zingy Peanut Chicken", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "This zingy peanut chicken will set your taste buds racing. A hot yet zesty combination of chilli and lime brings a heat that is different.", "kcal": 475, "protein_g": 39.0, "carb_g": 35.2, "fat_g": 19.5, "fibre_g": 10.8, "prep": "5 min", "cook": "40 min", "makes": "2", "ingredients": ["Chicken Breast 2 average sized", "Garlic 2 cloves", "Carrots 4 medium rainbow carrots", "Olive Oil 2 tsp", "Sweet Potato 1 small", "Red Chilli 1", "New Potato 1", "Salt 2 pinches", "Bell Pepper 2 medium sized", "Black Pepper 2 twists", "Water 100ml or 3.3 fl oz", "Fresh Thyme 1 tsp", "Peanut Butter 2 tablespoons", "Fresh Rosemary 1 tsp", "Limes 1, for juice and zest"], "method_steps": ["Preheat the oven to 180 degrees", "Chop the veg lengthways (thinly) like in the photo. Add them to a mixing bowl with a tsp of olive oil, thyme, rosemary, salt, and pepper. Mix well and transfer them to a tray. Roast at 180 degrees for 30 to 40 minutes.", "As the veg is roasting, in a bowl add the smooth peanut butter, water, chopped chili, the juice of 1 lime, and two crushed garlic gloves. Mix well until you have a spoonable, smooth sauce.", "Using a mallet or rolling pin, flatten the chicken breast. Then season with salt and pepper and the zest of a lime. With 15 minutes remaining before the veg is cooked, add the chicken to a hot pan with a tsp of olive oil. Cook evenly on each side. Turning every few minutes. With 5 minutes remaining, spoon the peanut sauce over the chicken and cook for 3 minutes.", "With 2 minutes remaining, place the pan under the grill and cook for 2 to 3 minutes more. Serve the chicken on a bed of the roast veg."], "allergens": "Contains treenuts and peanuts.", "image": "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"}, {"id": "r19", "title": "Air Fryer Bang Bang Chicken Bites", "meal_category": "lunch_dinner", "section": "Air Fryer Recipes - Simple - Quick - Tasty", "tags": "High Protein / Low Carb", "description": "Crispy, juicy, and packed with flavor. Coated in a seasoned cornflake crust and air- fried to golden perfection, they’re served with a creamy, spicy-sweet Bang Bang sauce made from mayo, sweet chili, and sriracha. A high-protein, lower-fat alternative to deep-fried nuggets.", "kcal": 280, "protein_g": 36.1, "carb_g": 18.8, "fat_g": 6.7, "fibre_g": 1.4, "prep": "15 min", "cook": "12 min", "makes": "4", "ingredients": ["Chicken Breast 500g or 17.6oz", "Ground Oregano 3 tsp", "Eggs 2", "Salt 1 pinch", "Corn Flakes 60g or 2.1oz", "Sriracha Sauce 30g or 1.05oz", "Light Mayonnaise 30g or 1.05oz", "Sweet Chilli Sauce 20g or 0.7oz", "Garlic Powder 3 tsp", "Paprika 3 tsp"], "method_steps": ["Place the cubed chicken in a bowl. Add 2 tsp paprika, 2 tsp garlic powder, 2 tsp oregano, and 1 tsp salt. Toss until the chicken is evenly coated.", "In a shallow bowl, beat the 2 eggs. In a second bowl, mix the crushed cornflakes with 1 tsp paprika, 1 tsp garlic powder, and 1 tsp oregano.", "Dip each seasoned chicken piece into the beaten eggs, letting excess drip off. Press into the cornflake mixture to fully coat.", "Preheat air fryer to 375 °F (190 °C). Arrange coated chicken cubes in a single layer (you may need to work in batches). Air fry for 10 minutes, flipping halfway, until golden and cooked through (internal temperature 165 °F/75 °C).", "In a small bowl, mix together light mayonnaise, sweet chili sauce, and sriracha. Drizzle the bang bang sauce over the hot chicken cubes, or serve sauce on the side for dipping."], "allergens": "Contains lactose, eggs, sulphites.", "image": "/9j/4AAQSkZJRgABAQAAAQABAAD/2wBDABELDA8MChEPDg8TEhEUGSobGRcXGTMkJh4qPDU/Pjs1OjlDS2BRQ0daSDk6U3FUWmNma2xrQFB2fnRofWBpa2f/2wBDARITExkWGTEbGzFnRTpFZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2f/wAARCABqAKADASIAAhEBAxEB/8QAGgAAAgMBAQAAAAAAAAAAAAAAAgMBBAUGAP/EADUQAAIBAwMCBQIEBQQDAAAAAAECAwAEERIhMQVBEyJRYXEygQZCkaEUIzNSsRXB8PFy0eH/xAAZAQADAQEBAAAAAAAAAAAAAAAAAQIDBAX/xAAgEQACAgMAAwADAAAAAAAAAAAAAQIRAyExEhNBIjJR/9oADAMBAAIRAxEAPwCr1XpTROWVcrWSYFDbrXfzQB1xzWVedISQZVQDWnkZ0zlxCg/KKMKF4UVoydImVtiMVMPS214Y0/bFB65MpxxliAN61rC0KkM/6VYgsUjIwKupCBWM8zlpG0MSj0fZEAnsK0I3UjmqEAC52qwNhgcmsky2WC44BolpKj1pqj2piCO1Rro8UDDegRDttQlqiTIoGbFADVuGQaVAOPU4pi3euElFAkx9JPekwKrhmYZHFKWe3VmQYDDkDmtY82Sy9HIRAGnKhsZbHAr0mWKeGAVPJ9qRHKhK5y4IyNu1MtyrJrhY+HwFIxinwCvMdJcKA+kgkLyKsC5QsqnYtuM1XnWUCQiMiRh9Sjmso3N7ESLi3LIedqYqNFqHRnmmBc1OKhsCrJCpBNJW3Gc4q+47UITynaoaLTKqRjJNGE2pwTAO1e01NFWLijJf2p6J5t69rjijJZgD6dzSvEBAE8ojLDOEYbf+6VpabCmWhjOMjNA10kUojOSxPYUpngsURgdKMGOjlifc1lgBuo60BRXJGsZGD6e/zWM5u6iaQgmrZrz9Ts7dgJp1TPGoEA0f8XAwUiVcPupJxmuKuw1zNPbXAeUxyhgScL7b+4rS6hcKGOInVVI+g5AUbZ9+9NZnWx+lWdM4DLsdqXIvlNcu920aLLBcPbkbnxAcMPQj1ra6Nd3V/wBPE1wiISSAFJyQDjJHatVNSVmcsbiy5ZyiNmR8AE7E1F309J5hLFKY2H9oyDXkQMpDYIpZs0GdBZfhiK0jLRDTTGwBwxC/l2wRiltJdBg2Cmg4bbZvelLbyxOWjnfB7MdQqzFJOhJYhwe3GKvzTJqh7XDSIDCw39VzmpiuVaJsZcoSG+aFbhMEFCvxSLbRbRARADLkvq5+aLQ60GDivZqN692NIkjJJogcLQii7UhkciqXVb9OnWTzvjYeUepq9nArjPxhPJc9Vis4wWC8gAnjnYff9KVDs6WxijfpcFzNbvLczBZHUncH78YzxWV1lJb+wu5FVoDESy6m5I32rRsuoLd2bRRzapNywAyw27D9vapubi3jt3gMQYQpqkJbONuD7/tXJLbs6I6VGDF1fVah7lnBdMAMBz70y36nKzReFFNIdXmC844GM+tMjtbVZVYRxEY1o53yew9qqv1WG3vX8UvgZLFRk5z5SPikknxGjtGk3S8TS3SujuqkiEb455NU/wCKviqAxFCygqMYDZ4q+93A0kbWsjPFLGrZ47nGD/zvThC19/SXVMpG54Hvn0qW9+KQ1zyZlWTrNcywT4bTgFHYMobGSd+cDtVpWS1bRCrLjDeKDuw9wf0+1Ta/htIZZnuL6Ms8hcKiFgv3zvVxunyiNxbyQzgrjTjS23zVShbpEqX1leLqk6OWdQcb6U4x3yK3EbWiuo2YZrn7jRbo8pDZx51cfSRvg571Z/B96130bznJjcrn2O4rTD9IzVo2CDjiiQZXcYqSakcGtzAXpALbVAUFTtR9ztQ/lbY0ADxU7aKD71ParIJ2oj9NBip2xQBJxpFZFhH4X4g6jIQyyOyIj5HBOSMfetQkbVnX5isr6PqDCZnA0aVYBOCMt8VM/wBSo9FdRhVOpx3qgRtC4DlNy6Y2yPvVG5l8ZXnScg5Pm5z7Y7jar1q0UhidHB2OGVs+fbPm+wNK6vCdPimUKEUBtG2snv7V53lbpnaklwQltBJZkya7d8kppyureqkyR29yJDE5yoBAbUADjJz2p9zK4yVjMbBRoUkEMc/tz9689xpmfWvhuIgQXGAcf5+K6Uq4JbMbrkkkBSaJikiMUDKTkrjn/auvsnkg6TaQFi7yQrJI55YtvXLdUuY1tpLcv4sj4YlF8o9d/Wun6RKt90m0KMPFjiCjJ+oDt80OLlj/AB6Z2lPfB4wNsZojgqM/b2oHYodMiFW7g7UcWZWAQrkdq4/tfTof9Kf4k1t0OeYYMsADEn8yZwc+4zSPwRAydILMMB3yKvdejJ6VJbthZLohMA5KpnJP7Yq1YRLaWkUKqQEFejBNR304pu3rhZ0jNEuBtQB8jODR53FWSR+ZqEbq1SScnioUnSdxSAViiwcVOKnAIqyAe1e/LRbVG2KYAE7c0qSAXUUkZ9NvmmkgAbUUBBDEUCOVtQnTrxonGmBn1SR45YA4x+u4qtJ1N2ja3cjIffK8j710fWOmpdJ4gHnxvjvXOT22hdONS/2tuKynhUnZpDLWmV5Lx0iVLhx4AGULLjcdvtS/9UF34UDIZlGNQ1kcep716+tluVVZC66eCpzj23qvBZrAdSzZI+klOP0pPHrZosmzo4Us5rcI9guW5cALj4x+1LsraTp0OEkLxkagD7ntiqd3e+NbLFDJIpA+pmJIPtgbj5qo01xI+qSZmYqASi6dWPWoxwyJlznja2dTD19YVUTTAAjOl99qZN+JQkWbeMAHiRhgH4HJrk4xI0xkWJA5/Ow1N+/FaVpZGSUNKS79yxzXYlSuRyNq6RpWPi3t1/E3DFsb7/tWyHG9UYV8NAq04BsfVWDds1otBthRs2CKrgHA81HncDegAskua8h2O9Rqw9Cp5BBoEEPTNSBtyaEbdx+tESMfUP1rQgnT7mhK7Gvah/cP1qdiORSAW0Z9TTYFIiOfWhfHqKfCv8pc0xCJRnas68s0clgMH42NbJQE0uSEEUWKjkbmzwxyKqta4/6rrpbNXO/+apS9JibJ3B9jT86DxOeWBQeB+lPjtdR8q7/Faq9OSM7DPyatJAANhij2j9dmbb2BLASeXPpvVlIggwBirmnEsYxyTQMvNZzk5dNIxS4eTYD1prNgCqzPuBRncDc7+9Sii1q8o+K8+dVLUAIDvRsfN60AMzlh8UKtgtuOPWpU405O9DkeIwzvg0CCAosGoHNEa0MyNLf8NEM5/wDtR3FSPqNAwWDN/wB1aQYjUe1VzVnsPigGSPWhbfuaI/SaE8UCAxQOoFF2oWqWNIU0Y1Zr2nyk0080P5aksTKp8WL5P+KrTDc1am+uP/y/2pE/1GmwRV05Y43Gacy4AA7UC0VJFMen9MZNE/1j0pMf0n7U384+RQIMnYdqHP8AN55r3NR+ekB//9k="}, {"id": "r20", "title": "Air Fryer Burrito Bowl", "meal_category": "lunch_dinner", "section": "Air Fryer Recipes - Simple - Quick - Tasty", "tags": "High Protein / Med Carb", "description": "All the bold, zesty flavors of your favorite burrito, without the wrap! Crispy Cajun- spiced potatoes form the base, paired with juicy lime-marinated chicken, fresh tomato salsa, creamy guacamole, and a sprinkle of optional toppings like Greek yogurt or melty cheese. High in protein and full of vibrant textures!", "kcal": 325, "protein_g": 36.7, "carb_g": 29.5, "fat_g": 6.7, "fibre_g": 4.9, "prep": "15 min", "cook": "22 min", "makes": "2", "ingredients": ["Potatoes 250g or 8.8oz", "Jalapeños in Brine 15g or 0.5oz", "Chicken Breast 2, (125g or 4.4oz per breast)", "Coriander Leaves 3 tbsp", "Cherry Tomato 125g or 4.4oz", "Black Pepper 3 twists", "Lime Juice 2 limes", "Salt 2 pinches", "Avocado ½, medium", "Garlic Powder ¼ tsp", "Greek Yoghurt 2 tbsp, 0% fat", "Red Onion ½, small", "Cajun Seasoning 2 tbsp"], "method_steps": ["In a resealable bag, combine chicken pieces, 1 Tbsp Cajun seasoning, the juice of 1 lime, and enough Air Fryer Spray to coat. Seal and refrigerate for 1 hour.", "Toss potato cubes with Air Fryer Spray, 1 tbsp Cajun seasoning, salt, and pepper in a bowl until evenly coated.", "Preheat your air fryer to 200 °C (390 °F). Place potatoes in the basket in a single layer. Air-fry for 22 minutes. At the 14-minute mark, add the chicken (in its bag, shaking off excess marinade) to the basket alongside the potatoes. Continue cooking until both are golden and cooked through (chicken reaches 75 °C/165 °F internally).", "In a small bowl, stir together cherry tomatoes, red onion, jalapeño, 2 Tbsp coriander, juice of a lime, and a pinch of salt. Set aside.", "Mash avocado in a bowl. Mix in 1 Tbsp coriander, garlic powder, salt, and pepper until smooth but slightly chunky.", "Divide roasted potatoes and chicken between two bowls. Top each with salsa and a dollop of guacamole. Finish with greek yoghurt (if using), extra coriander, and lime wedges."], "allergens": "Contains lactose, sulphites.", "image": "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"}, {"id": "r21", "title": "Air Fryer Chicken Parm Wrap", "meal_category": "lunch_dinner", "section": "Air Fryer Recipes - Simple - Quick - Tasty", "tags": "High Protein / Med Carb", "description": "This Air Fryer Chicken Parm Wrap takes the best parts of a classic chicken parmesan, crispy breaded chicken, rich pizza, and gooey mozzarella, and wraps it all up in a handheld, air-fried format. It’s a satisfying, protein-packed meal that’s big on comfort and even bigger on flavour. Perfect for lunch, dinner, or a meal prep favourite!", "kcal": 404, "protein_g": 25.0, "carb_g": 35.8, "fat_g": 17.8, "fibre_g": 3.0, "prep": "15 min", "cook": "12 min", "makes": "2", "ingredients": ["Chicken Breast 2, breaded (frozen)", "Mozzarella 100g or 3.5oz, reduced fat", "Tortilla 2, 8-inch", "Pizza Sauce Topper 6 tbsp", "Fresh Basil 6 leaves", "Ground Oregano 1 tsp"], "method_steps": ["Preheat your air fryer to 200°C (390°F). Add the breaded chicken breasts and air fry for 12 minutes, flipping halfway through for even crispiness.", "On each wrap: Spread 2 tbsp of marinara sauce over the base. Sprinkle with 10g (0.35oz) grated mozzarella. Place the cooked chicken on top. Add another 1 tbsp of marinara sauce over the chicken. Top with another 10g (0.35oz) grated mozzarella and 2 fresh basil leaves.", "Carefully fold the wrap burrito-style, tucking in the sides to secure the filling. Place the wrap seam-side down in the air fryer basket. Spoon 1 tbsp of marinara sauce over the top of each wrap. Lay down 10g (0.35oz) mozzarella on each wrap. Sprinkle with dried oregano and a few extra basil leaves for extra flavour.", "Air fry the assembled wrap at 180°C (355°F) for 8 minutes, or until the wrap is golden and the cheese is melted and bubbling."], "allergens": "Contains lactose, wheat.", "image": "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"}, {"id": "r22", "title": "Air Fryer Cinnamon Apple Bites", "meal_category": "lunch_dinner", "section": "Air Fryer Recipes - Simple - Quick - Tasty", "tags": "", "description": "", "kcal": 112, "protein_g": 4.8, "carb_g": 17.1, "fat_g": 2.7, "fibre_g": 1.8, "prep": "5 min", "cook": "12 min", "makes": "2", "ingredients": ["Apple 2", "Greek Yoghurt 80g or 2.8oz,0.% fat", "Honey 1 tsp", "Olive Oil 1 tsp", "Corn Flour 1 tsp", "Ground Cinnamon 1 tsp", "Salt pinch"], "method_steps": ["Set your air fryer to 190°C (375°F).", "In a bowl, toss the apple cubes with olive oil, cinnamon, cornstarch, salt, and honey (if using) until evenly coated.", "Spread the apples in a single layer in the air fryer basket. Cook for 10–12 minutes, shaking halfway through, until the apples are golden, slightly caramelised, and tender.", "Enjoy warm, topped with a spoonful of Greek yogurt and a sprinkle of crushed walnuts."], "allergens": "Contains lactose.", "image": "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"}, {"id": "r23", "title": "Air Fryer Crispy Tofu", "meal_category": "lunch_dinner", "section": "Air Fryer Recipes - Simple - Quick - Tasty", "tags": "", "description": "", "kcal": 262, "protein_g": 13.2, "carb_g": 15.4, "fat_g": 17.2, "fibre_g": 3.1, "prep": "5 min", "cook": "15 min", "makes": "2", "ingredients": ["Tofu 400g or 14.1oz", "Lime Juice 1 lime", "Olive Oil 2 tbsp", "Sriracha Sauce 30g or 1oz", "Honey 3 tsp", "Soy Sauce 1 tbsp", "Corn Flour 2 tsp", "Garlic Powder 1 tsp"], "method_steps": ["Press the tofu to remove excess water. This can be done by wrapping the tofu in a clean towel and placing a heavy object on top for about 15-20 minutes. Cut the tofu into cubes and toss with cornstarch, olive oil, salt, and pepper until evenly", "In a small bowl, whisk together honey, Sriracha, soy sauce, garlic powder, and lime juice. Set aside.", "Preheat your air fryer to 200°C (390°F). Place the tofu cubes in the air fryer basket in a single layer, ensuring they don’t touch to prevent sticking. Cook for 12-15 minutes, shaking the basket halfway through, until the tofu is golden and crispy.", "Once the tofu is done, toss the crispy cubes in the honey-Sriracha glaze until well coated.", "Serve the glazed tofu immediately. It’s delicious over a bed of rice or with steamed vegetables, garnished with sesame seeds and sliced green onions."], "allergens": "Contains soy, sulphites.", "image": "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"}, {"id": "r24", "title": "Air Fryer Crunchy Chickpeas", "meal_category": "lunch_dinner", "section": "Air Fryer Recipes - Simple - Quick - Tasty", "tags": "", "description": "", "kcal": 222, "protein_g": 9.2, "carb_g": 20.2, "fat_g": 11.6, "fibre_g": 0.8, "prep": "5 min", "cook": "20 min", "makes": "2", "ingredients": ["Chickpeas 1 tin, drained", "Olive Oil 1 tbsp", "Cumin 1 tsp", "Salt ½ tsp", "Paprika 1 tsp", "Garlic Powder ½ tsp", "Chilli Powder ½ tsp"], "method_steps": ["Ensure the chickpeas are thoroughly drained, rinsed, and patted dry. Removing as much moisture as possible helps them become crunchier when cooked.", "In a bowl, toss the chickpeas with olive oil, salt, garlic powder, smoked paprika, cumin, and chili powder until evenly coated.", "Preheat your air fryer to 200°C (390°F). Spread the chickpeas in a single layer in the air fryer basket. Air fry for 15-20 minutes, shaking the basket every 5 minutes to ensure they cook evenly and don’t stick together.", "Let the chickpeas cool slightly; they will continue to crisp up as they cool. Serve warm or at room temperature as a snack or as a crunchy addition to salads."], "allergens": "Contains sulphites.", "image": "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"}, {"id": "r25", "title": "Air Fryer Hunters Chicken Flatbread", "meal_category": "lunch_dinner", "section": "Air Fryer Recipes - Simple - Quick - Tasty", "tags": "High Protein / Med Carb", "description": "A high-protein, satisfying meal that’s packed with bold flavour and crispy texture — ideal for lunch or a post-workout bite. Succulent shredded chicken and smoky bacon are layered with gooey mozzarella and tangy BBQ sauce, all wrapped in a crisp, golden flatbread brushed with garlic butter. Quick to prep and perfect for the air fryer!", "kcal": 492, "protein_g": 56.7, "carb_g": 43.6, "fat_g": 10.1, "fibre_g": 5.5, "prep": "10 min", "cook": "7 min", "makes": "2", "ingredients": ["Chicken Breast 1, (125g or 4.4oz per breast)", "Flatbread 1", "BBQ Sauce 2 tbsp", "Mozzarella 30g or 1oz, reduced fat", "Bacon Medallion 1", "Garlic 1 clove", "Butter ½ tsp, 60% fat", "Parsley ¼ tsp"], "method_steps": ["Poach the chicken breast in simmering water until cooked through (~10–12 mins), or use a ready-cooked breast for ease. Shred once cooked. Air fry the chopped bacon at 180°C (355°F) for 5–6 minutes, until crispy.", "Toss the shredded chicken with 1 tbsp BBQ sauce in a bowl.", "Spread 1 tbsp BBQ sauce on one side of your flatbread or naan. Layer on the grated mozzarella, followed by the BBQ chicken and crispy bacon. Fold the flatbread in half to enclose the filling.", "Melt the butter and stir in garlic purée and chopped parsley.", "Brush the top of the folded flatbread generously with the garlic butter. Air fry at 180°C (355°F) for 7 minutes, or until golden, crisp, and the cheese is melted."], "allergens": "Contains lactose.", "image": "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"}, {"id": "r26", "title": "Air Fryer Nandos Burger", "meal_category": "lunch_dinner", "section": "Air Fryer Recipes - Simple - Quick - Tasty", "tags": "High Protein / Med Carb", "description": "These Air Fryer Nando’s Burgers pack serious flavour and satisfying macros. Tender marinated chicken breast pairs with melty mozzarella, salty halloumi, and sweet chilli jam, all stacked in a soft brioche bun and crisped to perfection in the air fryer. A great balance of protein, carbs and fats and much lighter than your typical takeaway.", "kcal": 537, "protein_g": 47.5, "carb_g": 38.4, "fat_g": 19.0, "fibre_g": 3.8, "prep": "10 min", "cook": "25 min", "makes": "2", "ingredients": ["Chicken Breast 2 (125g or 4.4 oz per breast)", "Nandos Chilli Jam 2 tsp", "Brioche Burger Bun 2", "Olive Oil 1 tsp", "Halloumi 60g or 2.1oz, reduced fat", "Red Pepper 1, small", "Mozzarella Slice 2", "Brown Onion ½, small", "Nandos Peri Peri 2 tbsp, lemon & herb", "Nandos Perinaise 2 tsp"], "method_steps": ["In a bowl, toss the sliced chicken breast, sliced pepper, sliced onion and Nando’s marinade together.", "Preheat the air fryer to 180°C (356°F). Add the marinated chicken, peppers and onions to the air fryer basket. Air fry for 15–20 minutes, or until the chicken is cooked through (internal temp of 75°C/165°F).", "Meanwhile, slice the halloumi. Fry in a non-stick pan over medium heat for 2–3 minutes per side, until golden and crisp.", "Lightly toast the brioche buns either in a pan, toaster, or air fryer for 1–2 minutes. Spread 1 tsp perinaise on the base of each toasted bun. Top with the cooked chicken breast, a slice of mozzarella, fried halloumi, and 1 tsp chilli jam per burger.", "Place the burger tops on and press gently. Return the assembled burgers to the air fryer at 180°C (356°F) for 3–5 minutes, until the cheese melts and the bun crisps slightly."], "allergens": "Contains lactose, gluten.", "image": "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"}, {"id": "r27", "title": "Air Fryer Parmesan Chicken Tenders", "meal_category": "lunch_dinner", "section": "Air Fryer Recipes - Simple - Quick - Tasty", "tags": "High Protein / Low Carb", "description": "These Air Fryer Parmesan Chicken Tenders deliver a crispy, golden coating without the need for deep frying. Lean chicken breast tenders are coated in a flavorful mix of Parmesan, herbs, and spices, then air-fried to perfection. They’re high in protein, lower in fat compared to traditional fried versions, and ready in minutes.", "kcal": 237, "protein_g": 34.2, "carb_g": 14.9, "fat_g": 4.5, "fibre_g": 1.0, "prep": "10 min", "cook": "15 min", "makes": "2", "ingredients": ["Chicken Breast 4 (124g or 4.4oz per breast)", "Egg 1", "Breadcrumbs 60g or 2.1oz", "Cornflour 20g or", "Parmesan Cheese 20g or", "Garlic Powder 1 tsp", "Paprika 1 tsp", "Ground Oregano 1 tsp"], "method_steps": ["In a shallow bowl, combine the breadcrumbs, grated Parmesan, cornflour, dried oregano, paprika, garlic powder, onion powder, salt, and pepper. In another shallow bowl, beat the egg.", "Cut the chicken breasts into strips. Dip each chicken strip first in the egg wash, then dredge in the breadcrumb mixture until fully coated.", "Preheat the air fryer to 200°C (390°F). Spray the air fryer basket with olive oil spray to prevent sticking.", "Place the chicken tenders in the air fryer basket in a single layer. Spray the top of the tenders lightly with 0 kCal spray. Air fry for 12-15 minutes, flipping halfway through, until the chicken is golden brown and the internal temperature reaches 75°C (165°F)."], "allergens": "Contains lactose, eggs, wheat, sulphites.", "image": "/9j/4AAQSkZJRgABAQAAAQABAAD/2wBDABELDA8MChEPDg8TEhEUGSobGRcXGTMkJh4qPDU/Pjs1OjlDS2BRQ0daSDk6U3FUWmNma2xrQFB2fnRofWBpa2f/2wBDARITExkWGTEbGzFnRTpFZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2f/wAARCABqAKADASIAAhEBAxEB/8QAGwAAAgMBAQEAAAAAAAAAAAAAAwQBAgUABgf/xAA2EAACAQMCBAQEBAYCAwAAAAABAgMABBESIQUxQVETIjJxFGGBkSOhwfAGFTNCseFS0TRD8f/EABgBAAMBAQAAAAAAAAAAAAAAAAABAgME/8QAIhEAAgIDAQACAgMAAAAAAAAAAAECEQMSITEEQSIyE1Fx/9oADAMBAAIRAxEAPwD1JG1CcUZt6oRSAoqjGaPp8mKCeQFMgZFIogKFXFSBvUtyrgMb/OgQm4zOSeQrmxnAGKDc38FuT4j5JPpG5rPl4vNIfwIAo7vSUJS8KckjbiHSjxjz/SvLtdX7859HyUUIvd8zdS/etViZk8iPYHnUOcrXj/iL+NjpupfqasnG+KwHzMkwHRhQ8cgWRHpT1o1iCEkbucCvOwfxGkh0XELRnuNxWsnGbSG0BTVJgZOBtmo1afSrvw1EBNUuLuK2Ql2BYf2jma8nxL+MJwpFvC3bONI/7ryd/d3l/Nrnkb5KpIAo2Q9We7l/iYJcMJMBM4CqMtWjBxK3mg8ZZF0dSTjFfMLGS4s5dSrrQnzIeR/3TnEeITXcAghiaKLOW33b/VLYep9D/mFpMCqzx5+bbUKW4aHAaPAPIg5r53Y3N9DKq5kdDsRjJFexHFFtwsU5eYaACVU5yOtPYKNs1BFWI5VVyaTEimxdcU0NhSSkiTPzpot5RQBE0qxpqY4ArOe5m4gjC2cJCDhn7Uvf3C303gqx8INhiB96u8gMQiiKRxJyUt+Z71pGKStkN/SFjaQxsdLGVurHrVgAFZ4tQ04HLPOiRRxs4B87EgDBwp7746UC6tDGvlb8QNlXAO2Kt5IrlkaSfaGBBDBtcuGc4IjQ71E1tcApJbsQgY4VowcnoKyJuIXyswnhaMgK2CBy2Gc9t/pTKcYCggXGjHPO4NcU5ZH+zO3HGFfiPpBNcNonBy26lhype4snij1MQyj+5TsPv86ZaSKOZDK8egebIORyz/mlPEczsGVZrc7AF8A79jtnrTxzlj4E8ccnRaW1UgEEYYZBPWkxDLasWhJGTkjvWnZTKfVE6DJBJ3DY2xsagjxUEhAweWxAxnt09q61lg+M43hmraE4rmG8UQzxiOUHY9DRm4THkEKOWa6W10kM0e/NTjFMW1wqMI5HGG5b/n/3UZMX2i8eX6YsLFAQNH5VdLRQfQOvStNoO1VWFxmuc6BJIVVtlFM6QRgj5UUxEE1xU4zimBsEHNUYgKc0cAdqXlfyNitDEWkYZJyPvQuJXvw9gTkBnOgVEj5J5Vn8Xci74au2PHBOeVPzoesIvh28ax5YyuMkDGB2oqIlpcZYFmf0gnn9+x/yK6ZYjKPEKiQE7lt8dv8AFDuAskGlCurrg8q5ZZ5XUmdUcMeNIJ4gYEFCBnLBRgt79/ahpxZTNpBx0YacEe9Z8V98FPIsoml8oYsQBlT+maPFxiylKxeAI9h5gQcd8/Ko1+0yrDS21tPC/kV5H1K2SQQp7dsGsaH+HHiEsr3qLEnIEZO4677VtuQZtPxKeEd0JoE0zSNHbpp8ZCzldIKsB035nbO/etMbd6smaXqKW1laSphrqUlVOxGkAjr12xWRdcTmtp3SRGinxpK45fscq2FmlH9NljCk6olBBG25+vT2odxDKytIXJcjymRQWGBv7Vo0rpkdq0dwIFbRfxDJIcgFhgAE8z+9qavmaNHYTFQP/VjUTgDJBHL2NH4HYyQ8Mie4kA3DN5dwOgrrs20rrJEdJOT4hOFek/6Y4u+oQYjw0cNrDDGcYoU0Svpc7Mp2PY1Z3KYSTBG/p2OM7fLvUlkfyopXK9WzvXX8eTlDpxfIioz4aXD5jNAA2xUde1MgEjbHOlI5U8ZWXGGwdPbUo/UfnTi8uVY5I6yNscrjZRs1GDttV2xnlUbauVZmhq74paX0N3zTLbLntSchJUjoedaGQs4Py396xf4nZ4o7adQCYnye2K25PSDtSHFoBcWRXApoQpYzxMGaXwgH9AWmoESWbKqFyp5nlWDaS/CMEbfYhee3vW1BeRwxD4mDIGygDy5PPlXJlhrKmduOe8bQDiFk89i0MbMH2IIXJ5+n2pWHh17bDQ1pG6SHAlJwR8z/AKp7is6JwSe5iUJhAFUdCTVoLuE2dqj5kcrqKhs7f8v32oxvZO0E+PjMqW24pqVltc7gg5DL9qUWa/sbpp72JxI4yrHYD2/OvQQ8ZVJFSOAKDgHxXLMT0Yt0q7vLLEhlQzGNj5Dz+q9QK2WqM2pPrZlQ3zyqFKpGh5YwWPuabiv0ijAdAw5EE77kmsV7C5ilkWJmeKNdZLjkOp/fypzg8kk8kaQ6JFdSznJOjHfsaTi2NSXg9ccWENtEgE8iuwAYekn/AIkfXai3hmisoZ5dbS+l4lHop+XZdMaBXfYk4BPXNKq4bLGNiQmpvNuccyPuKmUUv9KgxeKeO4hMUwEUqtsSc4260GPaRTWgc6TNpDAZ9X3pJnE0uU1EvgJnvXT8afNTl+TDuxELAXy4znSgIIx1Wt2NxpHKsOyIuOIyyoQyatKn5L1+u1bK5+VGZ/kLEvxCFh8q4HJNUDAnBxVhjB5ViamsRtS8sWIiQN+dME1UsCxXrWhkZjZ07770NhrQhhkEYNMyrgnHQ7UILgb0IGY8UcNrdublQ6cwrDZvr03xQba+lS4lAMUMeolYmXOBt1+tbM9mtxEVbY9D2NZIgjW5VLqNG0HKhuTY7VbSmu+kxk4O14ddcadLn4Nra3c7iQucoPb/AHWZYwj8WFpNLDdMHmOgp/4LEhkCKqcvL0pW7jlguFnt08Tw8k5XYgd6TwJRpejWd7W/DWs7GCBEeMB5QuGJb0f69+1LkxpO7RzkTK/lVW2O2+Qay73iAuEBgLREt6VGPzFUt5/w2Dv4hXbluB3rG0l06l1+mtDcSxYRdLPK4GgnAx3zWo0aWlnJKEWHUcAxrjfqa8u/FTHPAIyderfLEDHz+VO3vE2m1LkNFkDSDz9v3vSU6XQcLfC8zm7uXlMhD7bjcYxj7UzaGJbiNZiXt0GsnUBuNt6yLe4x42lirdjzIPLAotpcAyINQKM3qPPB2x71Dk7s0pVRoPfj+YkxsDbSEaG06cZpe/LMrEMvis+lQG3wM5x8vmapMyC+iEiOsTY/t1ahv0/+UWwsAhLyEsxOBk8h2rTHFxlu+GOSUZR0Q5YWwih5bntWgE9+XeqRx4WikNvyqm76QlXEC04br96nPl6moOQ29QNwKko2FbOelQPVmqSPgHpnehKxOa0MjpAC7e9D05xVgfM29Sm9AFgvlFZN9b+KjLgGtogaTScyc6GEUeYF5PanRKvixDofUKZXidvd25hjn0ZzlGAB3pi+tQ2okZ7V5+74f5tlpxyNeiljT8G5+BCR8AqeQyDkCgLwK4eYIkjKuT58YUY5nNJx/FwH8GaRcdjTP8x4lGn9QOo33UVp/LB+ozWKS8YO54axOdTNP/cznO++QPlyocNtcxrsI1K4I3phb+9lAwkZz101eGO+nY7KO+FqZSxP1FxjlT4xWOCXWdbR5J54ziiQWjSKkaBm0HOx/XpWrBwaRmBlctv6TW1b2QSNkRQNgcVO0V+qL1b/AGYlY8NYKZZyHcjln9aZgiwRtyrQEBKDCgZ32oWjH3rNtv0tUvDlGByqSee1dnAri2TSAEwyaodhVy25oZO1A0aLNrB6Zqo2zXdKr1qzMkcyatF+81ROZq0fOgBjPkNKyefyjnRpP6R+lLH+uvvQwRSeMFcEUpLaK2+K0ZR5x70B/V9aTGjOHC48nIo7cIiLBdII/Sm16U0PUvtUpFNmOOGR276FQYG49qP8MiyZ04yOlN3X/kD2qD0p0KwQRVKk5+9NwoquGBPmHelm/Wjr6U+lAB/SCN+9KNz+tMyc/pSx5j3oBFCBiuxVjyrulAwWN6GRtRT6qG3I0DR//9k="}, {"id": "r28", "title": "Air Fryer Pizza Bagels", "meal_category": "lunch_dinner", "section": "Air Fryer Recipes - Simple - Quick - Tasty", "tags": "High Protein / Low Carb", "description": "Your favourite pizza flavours, ready in under 10 minutes! These Air Fryer Pizza Bagels are the ultimate high-protein, low-effort snack or quick meal. Crisped to perfection in the air fryer, each sourdough base is loaded with rich tomato purée, gooey mozzarella, and your choice of toppings—from classic pepperoni to colourful veggies.", "kcal": 316, "protein_g": 16.1, "carb_g": 25.2, "fat_g": 16.8, "fibre_g": 0.2, "prep": "5 min", "cook": "8 min", "makes": "2", "ingredients": ["Multigrain Bagel 1", "Tomato Puree 2 tbsp", "Pepperoni Slices 15g or 0.6g", "Cheddar Cheese 15g or 0.6g", "Mozzarella Cheese 15g or 0.6g", "Ground Oregano ½ tsp"], "method_steps": ["If your bagels are not pre-sliced, slice them in half. Toast them lightly if you prefer a crispier base.", "Spread each bagel half with 1 tablespoon of tomato purée. Add pepperoni slices and sprinkle dried oregano over the toppings for added flavor. Sprinkle-grated mozzarella and cheddar cheese evenly over the bagel.", "Preheat your air fryer to 180°C (355°F). Place the prepared bagel halves in the air fryer basket. Cook for about 5-6 minutes or until the cheese is melted and bubbly, and the edges of the bagels are crispy.", "Remove the pizza bagels from the air fryer and let them cool for a minute or two before serving. They’re hot!"], "allergens": "Contains lactose, wheat.", "image": "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"}, {"id": "r29", "title": "Air Fryer Pizza Toastie", "meal_category": "lunch_dinner", "section": "Air Fryer Recipes - Simple - Quick - Tasty", "tags": "High Protein / Med Carb", "description": "This Air Fryer Pizza Toastie is the ultimate quick comfort snack - crispy golden bread loaded with tomato purée, smoky ham, gooey mozzarella, and cheddar. It delivers all the flavour of a pizza with a fraction of the effort. Perfect for a speedy lunch or indulgent post-gym bite.", "kcal": 346, "protein_g": 26.2, "carb_g": 42.5, "fat_g": 7.9, "fibre_g": 4.5, "prep": "5 min", "cook": "5 min", "makes": "1", "ingredients": ["Ham 3 slices, honey roast", "Bread 2 slices, white", "Tomato Puree 3 tbsp", "Mozzarella 15g or 0.53oz, reduced fat", "Cheddar Cheese 15 or 0.53oz, reduced fat", "Mixed Herbs 1 tsp"], "method_steps": ["Lay out the two slices of bread. Spread 1 tbsp of tomato purée on each slice.", "Add the cooked ham evenly over one slice of bread. Sprinkle mixed herbs over the ham for that pizza flavour.", "Top the ham with half of both the mozzarella and cheddar. Place the second slice of bread on top to form a sandwich. Spread 1 tbsp of tomato purée on top followed by more herbs and the remaining cheese", "Place the toastie in the air fryer basket. Cook at 180°C (355°F) for 5–6 minutes until golden and the cheese is melted. Let it cool for 1–2 minutes before slicing. Serve as is or with a simple side salad or dipping sauce."], "allergens": "Contains lactose, wheat.", "image": "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"}, {"id": "r30", "title": "Air Fryer Stuffed Bell Peppers", "meal_category": "lunch_dinner", "section": "Air Fryer Recipes - Simple - Quick - Tasty", "tags": "High Protein / Med Carb", "description": "A simple, wholesome meal packed with lean protein, vibrant veggies, and satisfying grains. Lightly seasoned with oregano and smoked paprika, the savory chicken filling is perfectly balanced by the sweet, tender roasted peppers. Finished with a bubbling cheese topping and a sprinkle of fresh parsley, this dish delivers big flavor!", "kcal": 359, "protein_g": 23.4, "carb_g": 30.4, "fat_g": 15.8, "fibre_g": 6.3, "prep": "5 min", "cook": "30 min", "makes": "2", "ingredients": ["Red Pepper 2, large", "Black Pepper 2 twists", "Chopped Tomatoes 1 tin", "Salt 1 pinch", "Chicken Mince 150g or", "Brown Onion 1, small", "Mozzarella Cheese 25g or", "Cheddar Cheese 25g or", "Paprika 1 tsp", "Ground Oregano 1 tsp"], "method_steps": ["In a skillet over medium heat, cook the ground chicken until browned. Add the onion and garlic, cooking until softened. Stir in the cooked rice, drained tomatoes, oregano, paprika, salt, and pepper. Cook for an additional 5 minutes until everything is well combined.", "Spoon the mixture into each bell pepper until fully stuffed. Preheat your air fryer to 180°C (355°F).", "Place the stuffed peppers in the air fryer basket. Cook for 10-15 minutes, or until the peppers are tender.", "Top each pepper with shredded cheese and cook for an additional 2-3 minutes, or until the cheese is melted and bubbly."], "allergens": "Contains lactose.", "image": "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"}, {"id": "r31", "title": "Buffalo Chicken Burger", "meal_category": "lunch_dinner", "section": "Air Fryer Recipes - Simple - Quick - Tasty", "tags": "High Protein / Med Carb", "description": "An epic creation of hot, air fried crispy chicken on a soft brioche bun.", "kcal": 597, "protein_g": 45.7, "carb_g": 54.4, "fat_g": 21.6, "fibre_g": 3.1, "prep": "5 min", "cook": "18 min", "makes": "2", "ingredients": ["Chicken Breast 2 breasts", "Carrot 1/4 of a small carrot", "Brioche Buns 2", "Dijon Mustard 1 tsp", "Egg 2", "Lemon Juice yield of 1 wedge", "Cornflakes 50g or 1.7 oz", "Paprika 1 tsp", "Provolone Cheese 2 slices", "Cayenne Pepper 1/4 tsp", "Low Fat Mayonnaise 2 tbsp", "Red Cabbage 1 tbsp, grated", "Hot Sauce 4 tbsp", "White Cabbage 1 tbsp, grated", "Plain Flour 1 tbsp"], "method_steps": ["First, create the dipping stations. In one bowl add the flour and seasonings, and mix until well combined. In the second bowl, whisk together the egg and 1 tbsp of hot sauce. In the third, add the corn flakes crushed.", "First dip the breasts in the flour mixture, ensuring the entire breast is coated. Next, dip it in the wet mixture before finally dipping it in the cornflakes. Place the coated breasts on a tray and cook in the air fryer for 18 minutes at 180 degrees celsius.", "As the chicken cooks, prepare the slaw. In a bowl add the light mayo, tsp of mustard, lemon juice, a tbsp of grated purple cabbage, a tbsp of white cabbage, and a tbsp of grated carrot. Mix well.", "With 3 minutes until the chicken is cooked, heat up the buns.", "As they heat up, add 3 tbsp of hot sauce of a shallow pan on low heat. Once the chicken is cooked, dip them and flip them in the sauce. Top with a slice of cheese and broil for 1 minute. Serve with some slaw on top."], "allergens": "Contains soybean, eggs, sulphites, gluten.", "image": "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"}, {"id": "r32", "title": "Chicken Katsu Curry", "meal_category": "lunch_dinner", "section": "Air Fryer Recipes - Simple - Quick - Tasty", "tags": "High Protein / High Carb", "description": "A sumptuous Japanese-inspired dish that promises a delightful culinary experience. It features crispy, panko-coated chicken breasts served over a bed of fragrant jasmine rice and accompanied by a rich, aromatic curry sauce. The dish is completed with a fresh mixed lettuce salad, making it a balanced and satisfying meal.", "kcal": 577, "protein_g": 41.8, "carb_g": 71.7, "fat_g": 13.7, "fibre_g": 2.7, "prep": "25 min", "cook": "35 min", "makes": "5", "ingredients": ["Chicken Breast 5, average", "Plain Flour 3 tbsp", "Jasmine Rice 300g or 10.5 oz, dry", "Garlic Cloves 5", "Coconut Milk 1/2 tin", "Olive Oil 1 tbsp", "Eggs 2", "Fresh Ginger 1 tbsp", "Water 100ml", "Carrots 2, small", "Panko Breadcrumbs 80g or 3oz", "Brown Onion 1 small"], "method_steps": ["Flatten the chicken breasts slightly for even cooking. Set up a breading station with separate plates for flour, beaten eggs, and panko breadcrumbs. Coat each chicken breast in flour, dip in egg, and then press into panko breadcrumbs until well coated.", "Cook the chicken in an air fryer until golden and crispy.", "Rinse jasmine rice under cold water until the water runs clear. Cook the rice according to package instructions.", "In a saucepan, heat olive oil over medium heat. Sauté onion, carrots, garlic, and ginger until softened. Add curry powder and cook for another minute. Pour in water and coconut milk, bring to a simmer. Simmer for 20 minutes, then blend until smooth.", "Slice the cooked chicken katsu into strips. Place a portion of jasmine rice on each plate. Generously ladle the curry sauce over the chicken and rice. Serve with a side of mixed lettuce."], "allergens": "Contains wheat, eggs.", "image": "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"}, {"id": "r33", "title": "Creamy Chickpea Flatbreads", "meal_category": "lunch_dinner", "section": "Air Fryer Recipes - Simple - Quick - Tasty", "tags": "High Protein / Med Carb", "description": "These loaded flatbreads are bursting with bold flavour and texture. Crisp gochujang- roasted chickpeas are paired with a creamy cucumber, avocado, and tahini salad, seasoned with lemon, garlic, and fresh herbs. Finished with a drizzle of hot honey for that sweet heat kick — they’re messy, satisfying, and perfect for a quick, vibrant lunch.", "kcal": 487, "protein_g": 19.8, "carb_g": 56.6, "fat_g": 20.5, "fibre_g": 7.6, "prep": "20 min", "cook": "20 min", "makes": "3", "ingredients": ["Greek Style Flatbread 3", "Gochujang 1 tbsp", "Chickpeas 1 tin, drained", "Honey ½ tsp per serve", "Cherry Tomatoes 15", "Lemon Juice ½ lemon", "Avocado 1, small", "Fresh Mint 1 tbsp", "Cucumber 70g or 2.5oz", "Fresh Dill 1 tbsp", "Light Mayo 2 tbsp", "Olive Oil ½ tsp", "Tahini 3 tbsp", "Garlic Powder ½ tsp", "Spring Onion 2", "Chilli Flakes 3 pinch"], "method_steps": ["Add chopped cucumber and cherry tomatoes to a large mixing bowl. Season with salt and pepper and let sit for 5 minutes to draw out their juices.", "Add chopped spring onions, diced avocado, lemon juice, yoghurt, tahini, mayo, garlic powder, sumac, dill, and mint to the same bowl. Stir gently until everything is well coated and combined. Season to taste.", "Preheat the oven or air fryer to 200°C (390°F). Toss chickpeas with gochujang, oil, salt, and pepper. Spread on a baking tray and roast for 10 minutes, or until crispy and slightly charred.", "Warm the flatbreads, then spoon over the herby salad. Top with the hot, roasted chickpeas and a 1/2 of honey and pinch of chilli flakes.", "Fold and enjoy immediately while warm and messy."], "allergens": "Contains sulphites.", "image": "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"}, {"id": "r34", "title": "Crispy Chicken & Black Bean Stir-Fry", "meal_category": "lunch_dinner", "section": "Air Fryer Recipes - Simple - Quick - Tasty", "tags": "High Protein / Med Carb", "description": "Crispy golden chicken strips meet a rich, savoury black bean sauce packed with colourful veg and bold umami flavours. Quick to prep and satisfying to eat — this dish delivers big takeout-style flavour in a healthier way. Perfect for a midweek dinner.", "kcal": 342, "protein_g": 41.4, "carb_g": 33.2, "fat_g": 4.9, "fibre_g": 5.3, "prep": "20 min", "cook": "20 min", "makes": "4", "ingredients": ["Cornflour 2 tbsp", "Soy Sauce 4 tbsp", "Egg 1", "Oyster Sauce 1 tsp", "Breadcrumbs 70g or 2.5oz", "Hoisin Sauce 1 tbsp", "Chicken Breast 4 (125g or 4.4oz per breast)", "Garlic Cloves 4", "Mushrooms 75g or 2.6oz", "Chicken Stock 300ml or 10.1fl oz", "Green Pepper 1, large", "Ginger 1 tbsp, grated", "Onion 1, large", "Cornflour 1 tbsp (mix with 1 tbsp water)", "Black Beans 1 tin, drained"], "method_steps": ["Set up three shallow bowls: one with cornflour, one with the beaten egg, and one with breadcrumbs. Dip each chicken strip into the cornflour, then the egg (shaking off excess), and finally coat in the breadcrumbs.", "Spray the coated chicken generously with low-calorie oil spray and place in an air fryer. Cook at 200°C for 10–12 minutes, flipping halfway. Check earlier depending on how thin the strips are — they should be golden and cooked through.", "While the chicken cooks, heat a large non-stick pan over medium heat. Add the mushrooms, pepper, and onion. Sauté for 5–7 minutes until softened.", "Add the drained black beans, soy sauce, oyster sauce, hoisin sauce, garlic, ginger, and chicken stock. Stir and bring to a gentle simmer. Mix the cornflour slurry (1 tbsp cornflour + 1 tbsp cold water), then pour it in. Simmer for 2–3 minutes until slightly thickened.", "Add the crispy chicken strips to the pan and gently toss to coat in the sauce. Let everything heat through for another 2 minutes. Serve hot over rice or noodles if desired."], "allergens": "Contains eggs, gluten, soy, sulphites.", "image": "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"}, {"id": "r35", "title": "Crispy Chicken Bites", "meal_category": "lunch_dinner", "section": "Air Fryer Recipes - Simple - Quick - Tasty", "tags": "High Protein / Med Carb", "description": "This recipe packs a punch of flavor, combining the protein-packed juicy chicken with a crispy exterior of seasoned breadcrumbs.", "kcal": 362, "protein_g": 39.7, "carb_g": 31.4, "fat_g": 8.3, "fibre_g": 0.7, "prep": "5 min", "cook": "25 min", "makes": "3", "ingredients": ["Chicken 3 breasts, average size", "Sriracha Sauce 4 tbsp", "Eggs 2", "Honey 2 tbsp", "Panko Breadcrumbs 50g or 1.8oz", "Dried Parsley 1 tbsp", "Garlic 3 cloves or 1/2 tsp powder", "Ketchup 1 tbsp", "Paprika 1 tbsp", "Light Mayonnaise 1 tbsp", "Dried Parsley 1 tsp", "Sriracha Sauce 1 tbsp"], "method_steps": ["First, dice the chicken breasts and leave them to the side.", "Next, to a bowl add the 2 eggs and lightly beat them using a fork.", "In a separate bowl, add the breadcrumbs. garlic cloves (crushed or use powder), paprika, and dried parsley. Mix well.", "Now it is time to coat the chicken. Begin by soaking the chicken in egg before transferring to the dry mix, coating the chicken fully. Place the coated chicken in the air fryer or on a roasting tray. Cook for 15 minutes at 180 degrees celsius.", "As the chicken cooks, prepare the sauces. First, in a mixing bowl, add the honey, sriracha, and tablespoon of dried parsley. Mix well and leave to the side. Next make the dipping sauce by combining a tbsp of ketchup, light mayonnaise, and sriracha hot sauce.", "Once the chicken is cooked, toss the chicken bites in the sriracha honey sauce and place them back in the oven for another 10 to 15 minutes until crispy. Serve with some dipping sauce."], "allergens": "Contains eggs, lactose, mustard. May contain sulphites.", "image": "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"}, {"id": "r36", "title": "Crispy Chicken Crunch Wrap", "meal_category": "lunch_dinner", "section": "Air Fryer Recipes - Simple - Quick - Tasty", "tags": "High Protein / Med Carb", "description": "Crispy, juicy chicken breast wrapped in a soft tortilla with crunchy lettuce and a cooling sweet chilli yogurt — this easy wrap is perfect for a satisfying lunch or dinner.", "kcal": 382, "protein_g": 36.0, "carb_g": 48.8, "fat_g": 4.8, "fibre_g": 3.7, "prep": "10 min", "cook": "25 min", "makes": "1", "ingredients": ["Chicken Breast 1, 125g or 4.4oz", "Black Pepper twist", "Tortilla 1, large", "Corn Flakes 20g or 0.7oz", "Sweet Chilli Sauce 1 tbsp", "Low-Fat Yoghurt 1 tbsp", "Lettuce 2 leaves", "Paprika 1 tsp", "Salt pinch"], "method_steps": ["Set your air fryer to 200°C (or oven to 220°C fan).", "Crush the corn flakes into fine crumbs. In a bowl, combine with paprika, salt, and pepper. In a separate bowl, add 1 beaten egg. Dip each chicken strip into the egg mixture, followed by the cornflake mixture.", "Place the coated strips in the air fryer or oven and cook for 12–15 minutes, flipping halfway, until golden and cooked through.", "Warm the wrap if desired. Spread yogurt and sweet chilli sauce over the base. Add the chopped lettuce, followed by the crispy chicken.", "Roll the wrap tightly, slice in half, and enjoy!"], "allergens": "Contains gluten, lactose", "image": "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"}, {"id": "r37", "title": "Crispy Chicken & Tomato Basil Sauce", "meal_category": "lunch_dinner", "section": "Air Fryer Recipes - Simple - Quick - Tasty", "tags": "High Protein / Med Carb", "description": "This Crispy Chicken with Tomato Basil Sauce brings together juicy, tender chicken coated in a Parmesan breadcrumb crust with a rich, herby tomato sauce. High in protein and packed with vibrant Mediterranean flavors, it’s a lighter take on a comfort classic. Perfect for a balanced dinner that’s both satisfying and nutrient-dense.", "kcal": 411, "protein_g": 46.3, "carb_g": 29.0, "fat_g": 12.2, "fibre_g": 5.5, "prep": "20 min", "cook": "20 min", "makes": "2", "ingredients": ["Chicken Breast 2 (125g or 4.4oz per breast)", "Cherry Tomato 150g or 5.3oz", "Egg 1", "Red Pepper 1, medium", "Breadcrumbs 30g or 1oz", "Rocket 2 handful", "Red Onion 1 small", "Tomato Puree 1 tbsp", "Parmesan Cheese 30g or 1oz", "Flour 1 tbsp", "Garlic Clove 2", "Sundried Tomato Paste 1 tsp", "Paprika 1 tsp", "Basil 8 leaves", "Balsamic Vinegar 1 tbsp", "Salt & Pepper 1 twist of each", "Garlic Powder ½ tsp"], "method_steps": ["Heat 1 tsp olive oil in a pan over medium heat. Sauté the diced onion, chopped red pepper, halved cherry tomatoes, crushed garlic, and chopped basil stems with a pinch of salt and pepper for 5–7 minutes until softened.", "Add the sundried tomato paste, tomato purée, and balsamic vinegar. Cook for another few minutes, pressing down on the tomatoes to release their juices.", "Simmer gently until thickened, adding a splash of water if needed. Stir in fresh basil leaves. Season to taste and set aside.", "Mix the breadcrumbs with smoked paprika, garlic granules, and 2/3rds of the grated Parmesan. Place each chicken breast between baking parchment or cling film and gently pound to an even thickness. Season with salt and pepper. Dredge the chicken in the flour, dip into the beaten egg, and coat thoroughly with the breadcrumb mixture, pressing firmly to adhere.", "Preheat the air fryer to 195°C fan (380°F). Air fry the chicken for 15–18 minutes, flipping halfway through, until golden, crispy, and cooked through (internal temp should reach 75°C/165°F). Spoon the tomato basil sauce onto plates, place the crispy chicken on top, and garnish with rocket and extra Parmesan."], "allergens": "Contains lactose, eggs, wheat, sulphites.", "image": "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"}, {"id": "r38", "title": "Crispy Fish Tacos with Mango Salsa", "meal_category": "lunch_dinner", "section": "Air Fryer Recipes - Simple - Quick - Tasty", "tags": "High Protein / High Carb", "description": "The perfect balance of light, fresh, and satisfying. The white fish fillets are air-fried to golden perfection with a crunchy breadcrumb coating, while the vibrant mango salsa adds a refreshing, slightly sweet kick. Served in soft taco shells with crisp lettuce and a squeeze of lime, this high-protein, nutrient-rich meal is ideal for a quick dinner.", "kcal": 508, "protein_g": 40.4, "carb_g": 66.7, "fat_g": 9.1, "fibre_g": 3.7, "prep": "10 min", "cook": "15 min", "makes": "2", "ingredients": ["Cod Fillet 300g or 10.6oz", "Breadcrumb 30g or 1oz", "Mango 150g or 5.3oz", "Lettuce 2 leafs", "Small Tacos 4", "Coriander 1 sprig", "Egg 1", "Garlic Powder ½ tsp", "Lime Juice 1 lime", "Paprika ½ tsp", "Red Pepper ½ small", "Black Pepper 2 twists", "Red Onion ½ small", "Salt 2 pinch", "White Flour 30g or 1oz"], "method_steps": ["Season the fish strips with salt and pepper. Set up a breading station: one bowl with flour, one with beaten egg, and one with breadcrumbs mixed with smoked paprika and garlic powder.", "Coat each strip: first in flour, then egg, then breadcrumbs. Press to coat well. Spray the air fryer basket with olive oil spray. Place breaded fish strips in a single layer and spray tops lightly with oil.", "Air fry at 200°C (390°F) for 10–12 minutes, flipping halfway, until golden and crispy.", "Combine diced mango, red pepper, red onion, coriander, lime juice, and a pinch of salt in a bowl. Toss gently.", "Warm the taco shells. Layer with shredded lettuce, crispy fish, and spoonfuls of fresh mango salsa. Finish with an optional squeeze of lime."], "allergens": "Contains egg, fish, sulphites, wheat.", "image": "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"}, {"id": "r39", "title": "Crispy Korean Chicken Tenders", "meal_category": "lunch_dinner", "section": "Air Fryer Recipes - Simple - Quick - Tasty", "tags": "High Protein / Med Carb", "description": "This dish is a fusion of tender, protein-rich chicken with a spicy, sweet, and savory rub and sauce. Cornflakes add an irresistible crunch, while sesame seeds offer a hint of nuttiness. Fresh coriander lifts the flavor profile, creating a well-rounded, nutritious meal.", "kcal": 336, "protein_g": 37.2, "carb_g": 32.6, "fat_g": 6.0, "fibre_g": 1.4, "prep": "10 min", "cook": "12 min", "makes": "9 tenders", "ingredients": ["Chicken Breast 4 average", "Coriander Leaves 1 sprig", "Eggs 2", "Sesame Seeds 1/2 tsp", "Cornflakes 80g or 2.8 oz", "Garlic Powder 1/4 tsp", "Gochujang 5 tsp", "Onion Powder 1/4 tsp", "Soy Sauce 4 tbsp", "Paprika 1/4 tsp", "Brown Sugar 30g", "Salt 2 pinch", "Garlic 3 cloves", "Sesame Oil 1 tsp"], "method_steps": ["Cut the chicken into tenders.", "In a bowl, mix onion powder, garlic powder, gochujang paste, paprika, and salt to create the rub. Coat the chicken tenders in the rub and let marinate for at least 30 minutes if you can.", "While the chicken is marinating, crush the cornflakes into a coarse texture. Beat the eggs in a separate bowl.", "Once marinated, dip the chicken tenders in the egg, then roll them in the crushed cornflakes. Ensure they're thoroughly coated.", "Preheat the air fryer to 180°C (or 350°F).", "Place the chicken tenders in the air fryer and cook for 12-15 minutes or until golden brown and cooked through. Ensure they are not overlapping.", "While the chicken is cooking, prepare the sauce. Heat the sesame oil in a pan, add finely minced garlic, soy sauce, gochujang, and brown sugar. Simmer until the sugar is dissolved.", "Toss the cooked chicken tenders in the sauce until they're completely coated. Garnish with sesame seeds and fresh coriander before serving. Enjoy!"], "allergens": "Contains eggs, soybean, sesame", "image": "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"}, {"id": "r40", "title": "Harissa Chicken Gyros", "meal_category": "lunch_dinner", "section": "Air Fryer Recipes - Simple - Quick - Tasty", "tags": "High Protein / High Carb", "description": "Dive into the vibrant flavors of these Gyros, featuring spicy marinated chicken wrapped in soft flatbreads with crisp vegetables and creamy homemade tzatziki. This dish combines the warmth of Middle Eastern spices with the cool, refreshing taste of Greek yogurt sauce, making it a perfect meal for any day of the week.", "kcal": 537, "protein_g": 46.1, "carb_g": 65.2, "fat_g": 10.6, "fibre_g": 4.8, "prep": "15 min", "cook": "20 min", "makes": "2", "ingredients": ["Chicken Breast 2 (125g or 4.4oz per breast)", "Garlic 1 clove", "Cucumber 1, small", "Fresh Mint 1 tbsp, chopped", "Flat Bread 2", "Cajun Seasoning 1 tsp", "Oven Fries 150g or 5.3oz", "Cumin 1 tsp", "Greek Yoghurt 100g or 3.5oz, 0% fat", "Black Pepper 5 twists", "Harissa Paste 2 tsp", "Paprika 1 tsp", "Lettuce 2 leafs", "Salt pinch", "Lemon Juice 1 lemon"], "method_steps": ["In a bowl, combine the harissa paste, lemon juice, cajun seasoning, cumin, paprika, and a pinch of salt and pepper. Coat the chicken breasts thoroughly with the marinade. For best flavor, let the chicken marinate for a few hours in the refrigerator.", "Preheat your air fryer to 200°C (392°F). Place the marinated chicken and frozen chips in the air fryer basket. Cook for 15 minutes, or until the chicken is thoroughly cooked and the chips are crispy.", "While the chicken cooks, mix the Greek yogurt, grated cucumber, lemon juice, minced garlic, chopped mint, and seasoning in a bowl. Adjust the salt and pepper according to your taste.", "Warm the flatbreads slightly to make them pliable. Slice the cooked chicken into strips. Spread a layer of tzatziki on each flatbread, add chicken strips, and top with sliced tomatoes and greens."], "allergens": "Contains lactose, wheat.", "image": "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"}, {"id": "r41", "title": "Harissa Honey Fish Tacos", "meal_category": "lunch_dinner", "section": "Air Fryer Recipes - Simple - Quick - Tasty", "tags": "High Protein / Med Carb", "description": "Elevate your taco night with a delightful blend of sweet and spicy flavors that perfectly complement the delicate white fish. Ideal for a light yet satisfying meal, this recipe features a vibrant slaw and a robust marinade that transforms simple ingredients into a feast for the senses.", "kcal": 547, "protein_g": 53.7, "carb_g": 49.2, "fat_g": 15.1, "fibre_g": 2.5, "prep": "10 min", "cook": "20 min", "makes": "2", "ingredients": ["Cod Fillet 4", "Jalapeño Brine 2 tbsp", "Soft Shell Taco 4", "Honey 2 tsp", "Avocado 1 small", "Tomato Puree 1 tbsp", "Cabbage 100g or 3.5oz", "Harissa Paste 1 tsp", "Lime Juice 1 lime", "American Style Mustard 1 tsp", "Greek Yoghurt 40g or 1.4oz", "Spring Onion 1", "Feta Cheese 20g or 0.7oz", "Garlic Power 1 tsp", "Jalapeños 2 tbsp, chopped", "Cumin 1/2 tsp tsp", "Paprika 1/2 tsp"], "method_steps": ["Prepare the fish by patting it dry, seasoning with salt and pepper, and lightly dusting with flour. Thoroughly coat the fillets in the marinade mixture (1 tsp honey, harissa, paprika, cumin, tomato puree and garlic) and refrigerate for at least 15 minutes.", "For the slaw, blend the yogurt, honey, jalapeño brine, jalapeños, spring onion, garlic, lime juice and zest, and mustard with a pinch of salt until smooth. Adjust seasoning as desired for more heat. Toss the dressing with the shredded cabbage and set aside to marinate.", "Cook the fish in a preheated oven or air fryer at 205°C (400°F) fan for about 8-10 minutes, or until flaky and lightly golden. Optional: Finish under the grill for a charred effect.", "Char the tacos on an open flame or a hot pan for added texture and flavor. Assemble the tacos with layers of fresh avocado slices, flaked fish, a generous helping of slaw, and a sprinkle of crumbled feta. Drizzle with extra lime juice if desired."], "allergens": "Contains lactose, fish, sulphites, wheat, mustard.", "image": "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"}, {"id": "r42", "title": "Honey-BBQ Chicken Burger", "meal_category": "lunch_dinner", "section": "Air Fryer Recipes - Simple - Quick - Tasty", "tags": "High Protein / Med Carb", "description": "Experience the delightful crunch of a cornflake-coated chicken breast, infused with BBQ flavors, complemented by the melt-in-the-mouth mozzarella and a hint of honey sweetness, all tucked into a soft brioche bun. This burger promises an ensemble of textures and flavors, from smoky to sweet, crispy to soft.", "kcal": 501, "protein_g": 44.7, "carb_g": 53.3, "fat_g": 11.4, "fibre_g": 2.9, "prep": "10 min", "cook": "20 min", "makes": "2", "ingredients": ["Chicken Breast 2 average", "Salt 1 pinch", "Brioche Buns 2", "Honey 1 tsp", "Cherry Tomato 4, single", "BBQ Seasoning 1 tsp", "Egg 1", "Paprika 1 tsp", "BBQ Sauce 50g or 1.7 oz", "Black Pepper 1/2 tsp", "Light Mozzarella 40g or 1.4 oz", "Cornflakes 30g or 1 oz", "Lettuce 2 leaves"], "method_steps": ["Season the chicken breasts with paprika, salt, and pepper.", "In a bowl, mix the crushed cornflakes and bbq seasoning. Dip each chicken breast into the beaten egg, ensuring even coverage, then press into the cornflake mixture, ensuring they're well-coated.", "Add the chicken breasts to an air fryer and cook until golden brown.", "In a small bowl, mix together the bbq sauce and honey.", "Slice open the brioche buns. On the bottom half, place a layer of lettuce, followed by the cheesy chicken breast and a few halved cherry tomatoes. Top with the other half of the brioche bun."], "allergens": "Contains eggs, wheat, lactose.", "image": "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"}, {"id": "r43", "title": "Honey Mustard Chicken & Waldorf Salad", "meal_category": "lunch_dinner", "section": "Air Fryer Recipes - Simple - Quick - Tasty", "tags": "High Protein / Low Carb", "description": "This recipe offers tender chicken, coated with a flavorful honey-mustard glaze, served alongside a refreshing Waldorf salad. The salad brings together crunchy apples, celery, walnuts, and succulent grapes, all lightly dressed in a tangy lemon-yogurt dressing. A delightfully balanced, low-fat meal that doesn't compromise on taste.", "kcal": 260, "protein_g": 34.0, "carb_g": 23.8, "fat_g": 3.4, "fibre_g": 3.2, "prep": "5 min", "cook": "16 min", "makes": "3", "ingredients": ["Chicken Breast 2 average", "Dijon Mustard 1 tbsp", "Green Apple 1 medium", "Wholegrain Mustard 2 tsp", "Red Seedless Grapes 20", "Black Pepper 1/2 tsp", "Low Fat Yogurt 2 tbsp", "Salt pinch", "Spinach 1 cup", "Celery 1 stick", "Lemon Juice 1 lemon", "Honey 1 tbsp"], "method_steps": ["In a small bowl, combine the grainy mustard, Dijon mustard, and honey. Mix until well combined.", "Season the chicken with salt and pepper. Coat the chicken evenly with the honey mustard sauce.", "Preheat your air fryer as per the manufacturer's instructions. Once preheated, place the chicken in the air fryer basket and cook until it's thoroughly cooked and golden brown. Ensure the chicken is no longer pink in the center and the juices run clear.", "While the chicken is cooking, make the Waldorf Salad. Chop the apples and celery into bite-sized pieces. In a large bowl, combine the chopped apples, celery, walnuts, and red grapes. Drizzle with lemon juice to prevent browning and add a bit of tanginess. Mix in the plain low-fat yogurt until all the ingredients are well coated.", "Serve the air-fried honey mustard chicken on a bed of fresh baby spinach, with a generous helping of the Waldorf Salad on the side."], "allergens": "Contains wheat, mustard, lactose.", "image": "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"}, {"id": "r44", "title": "Honey Salmon Sriracha Burger", "meal_category": "lunch_dinner", "section": "Air Fryer Recipes - Simple - Quick - Tasty", "tags": "High Protein / Med Carb", "description": "Experience the unique blend of flavors, featuring a tender, spiced salmon patty on a soft brioche bun, complemented by a zesty, crisp slaw and a sweet and spicy glaze. This gourmet burger delivers an extraordinary taste experience, merging the richness of salmon with the kick of sriracha and the sweetness of honey.", "kcal": 660, "protein_g": 37.1, "carb_g": 49.7, "fat_g": 34.8, "fibre_g": 4.6, "prep": "10 min", "cook": "16 min", "makes": "2", "ingredients": ["Salmon Fillet 2, average", "Ginger Dill & Parsley 1 tsp chopped of each", "Brioche Bun 2", "Honey 1 tsp", "Lime Juice 1 lime", "Garlic 1, clove", "Avocado 1/2 small", "Mint 1 tbsp, chopped", "Egg 1", "Soy Sauce 1 tsp", "Red Cabbage 50g or 1.7oz", "Sriracha 1 tsp", "Carrots 30g or 1oz", "Coriander 1 tbsp, chopped", "Breadcrumbs 20g or 0.7oz", "Olive Oil 1 tsp", "Red Onion 1/2, small", "Black Pepper 5 twists"], "method_steps": ["Mix the salmon, red onion, dill, parsley, garlic, lemon zest, breadcrumbs, egg, smoked paprika, garlic powder, ginger, salt, and pepper in a bowl or food processor until combined. Shape into two patties.", "Preheat the air fryer to 180°C (356°F). Place patties in the air fryer and cook for 5 minutes. Meanwhile, prepare the glaze by combining soy sauce, honey, and sriracha.", "After the initial 5 minutes, brush the patties with the glaze, then continue cooking for another 5 minutes, or until the patties are cooked through and slightly caramelized.", "While the patties are cooking, toss the red cabbage (chopped), carrots (grated), mint (chopped), coriander (chopped), lime juice, olive oil, salt, and pepper in a bowl.", "If desired, toast the brioche buns. Spread the mashed avocado on the buns (optional), add the salmon patties, top with slaw, and close with the top bun."], "allergens": "Contains fish, egg, wheat.", "image": "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"}, {"id": "r45", "title": "Hot Honey Chicken Tenders", "meal_category": "lunch_dinner", "section": "Air Fryer Recipes - Simple - Quick - Tasty", "tags": "High Protein / Med Carb", "description": "Unleash the sweet heat with these Hot Honey Chicken Tenders! Perfectly seasoned and crisped to perfection, these tenders offer a tantalizing blend of spices with a succulent, sweetly spiced glaze. Ideal for a weeknight dinner or a party snack, they're sure to satisfy your cravings for something crispy, sweet, and slightly spicy.", "kcal": 334, "protein_g": 45.1, "carb_g": 28.8, "fat_g": 4.2, "fibre_g": 1.4, "prep": "10 min", "cook": "15 min", "makes": "3", "ingredients": ["Chicken Breast 4 (125g or 4.4oz per breast)", "Coriander Leaves 1 tbsp, chopped", "Cornflakes 70g or 2.5oz", "Black Pepper 1/2 tsp", "Egg 1", "Chilli Flakes pinch", "Sweet Chilli Sauce 2 tbsp", "Soy Sauce 2 tbsp", "Honey 1 tsp", "Cajun Seasoning 3 tsp", "Paprika 1 tsp"], "method_steps": ["In a bowl, mix the chicken strips with paprika, black pepper, and 2 tsp of Cajun spice until well-coated.", "In a separate bowl, beat the eggs. In another bowl, mix the crushed cornflakes with additional Cajun spice.", "Dip each seasoned chicken strip first into the beaten eggs, then roll them in the cornflake mixture until fully coated.", "Preheat the air fryer to 200°C (392°F). Place the coated chicken in the air fryer basket in a single layer. Air fry for 13 minutes, flipping halfway through for even cooking.", "Mix the sweet chilli sauce, honey, soy sauce, chilli flakes, and chopped coriander in a bowl. During the last 2 minutes of cooking, brush this mixture over the chicken tenders in the air fryer.", "Continue to air fry for an additional 2 minutes to allow the glaze to caramelize slightly."], "allergens": "Contains eggs, soy, wheat.", "image": "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"}, {"id": "r46", "title": "Lemon Garlic Salmon with Asparagus", "meal_category": "lunch_dinner", "section": "Air Fryer Recipes - Simple - Quick - Tasty", "tags": "High Protein / Low Carb", "description": "This quick meal features perfectly air-fried salmon marinated in lemon, garlic, and olive oil for a punch of flavour. It’s paired with tender asparagus spears, roasted until golden and topped with Parmesan for a salty, savoury finish. High in protein and rich in omega-3s, this is a dinner that feels indulgent, but keeps your goals in mind.", "kcal": 391, "protein_g": 32.6, "carb_g": 3.7, "fat_g": 27.4, "fibre_g": 0.2, "prep": "5 min", "cook": "14 min", "makes": "2", "ingredients": ["Salmon Fillet 2", "Asparagus 8 spears", "Parmesan 30g or 1oz", "Garlic Cloves 4", "Lemon Juice ½ lemon", "Olive Oil 2 tsp", "Fresh Dill 1 tbsp"], "method_steps": ["In a small bowl, mix together 1 tsp olive oil, 2 cloves minced garlic, lemon juice, dill and lemon zest. Season the salmon fillets with salt and pepper. Pour the marinade over the salmon and let it sit for about 10-15 minutes.", "While the salmon marinates, toss the asparagus spears with 1 tsp olive oil, 2 cloves minced garlic, salt, and pepper. Prepare to cook them alongside or after the salmon.", "Preheat your air fryer to 180°C (355°F). Place the salmon fillets in one air fryer basket, skin-side down, without overcrowding. Cook for 10-12 minutes, depending on the thickness of the fillets, or until the salmon is cooked through and flakes easily with a fork.", "Place the asparagus in the second air fryer basket. Sprinkle with Parmesan cheese. Air fry at 180°C (355°F) for 7-8 minutes, or until tender and lightly browned."], "allergens": "Contains lactose, fish.", "image": "/9j/4AAQSkZJRgABAQAAAQABAAD/2wBDABELDA8MChEPDg8TEhEUGSobGRcXGTMkJh4qPDU/Pjs1OjlDS2BRQ0daSDk6U3FUWmNma2xrQFB2fnRofWBpa2f/2wBDARITExkWGTEbGzFnRTpFZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2f/wAARCABqAKADASIAAhEBAxEB/8QAGgAAAwEBAQEAAAAAAAAAAAAAAwQFAgEABv/EADkQAAIBAwMBBgIHCAIDAAAAAAECAwAEERIhMUEFEyJRYXGBwQYUIzJCkfAVM1JiobHR4TSCQ3Lx/8QAGQEAAwEBAQAAAAAAAAAAAAAAAQIDAAQF/8QAIhEAAgIDAQADAAMBAAAAAAAAAAECEQMSMSETQVEEFDKB/9oADAMBAAIRAxEAPwCDPaPakiZdSk/fXY1QhgWQHKDfhs81Wu7ZZUKlcg1LsrPub3uznw+JDq48xUGh2hxbeVpgyTOhxg4xg0RrOWc6XuMrwcrufypm1j1DJo0UH2hY+fSt4NqLw9mQxzCSN5EmGPFq2PuOMVTlRhEDkHPkc0PSFNcuZcRqMqo9Nh7mj4avTwcgEGuRHxEmlpO0LSFPtpRt+Jf1vSJ+kEAY91FJJjqBW1k+BtLp9ABtRlH2a+1fOS/SCdAmLQYdQwy3Q0S2+kk7Zi+pDZSQNfOPKn+OX4T+SP6fQY2NLSc+LipkX0rt+JreZPUYamF7WsrzaGcE/wALbGlcWuoZST4FYoGAZsKSCSeg60WFI7rNxBKPvcEHII6UpcQiaI46igWTNZXGGJEUgwf5T0NNCVCyVl+3ZJlJVxkc7Vt4T0INTezsrdTAHkZx8f8AdVUzp3pxUTbyCQjjb0olpAW7OkjJwS5x+VGvZ+7iOnc1zs1i9rlsZLGj4CvTljMZIskYYeFh6imhxUk3Udv9Ifq2ofbprC/zD/VVs4NKxkQmXNJzWjF+8jI1DoeDVAisEYBqbHA9n953X2oAbOCBx8Kb1AZ6HNCiYaBzSXad6baLCE943A60qj9INhri8CPpG7Z4/X9ua1dAWlgbm5TvZB4lhLAHHUhdxt65qfbXElvbo8gRZBk6sbjPzocNw12XZpEjOdnlY7/EcVdRUFciU534jTm17SfvooAWIzktn9bUVooo4oQY2R2yWYjgD0rr/R6KPEtpLIhkGuSRMNEFxk4WhrcmGHVHI944GNOgIGHQ8/8A2l+WUXTdk2dlXMerDALhF8Jwed6NaxazDqAAOcNqx4geR6jy8qDJLDhTOksQfIAKld+dgfKmU15lEZ7wg6gQcFT5+W4p1mg/OCroHtC0jikwFA1DVtgr8KmyWqMeMHzFWrppyElbaMEYbHiU+XqaWnZJQAkQXG5PU/L8qtF2gNImRXV9YP8AZv3sY/A1WLHtG17Th7pj3c420N1pKSHVkAZI5xvSVxZghZg2lg2Bg+Lj+1LLFGXArI49PpLN2iu1Qk5Hhb1B4NV0uGAxgEetfJ9m37SXEaznxLgas8irU93PqYJGFx1O9Sb18ZaK29RSmnjaM96g09d8VNn7aS3UJbW7ug5KdPz5pVxLOSZXZvTpW0iwOKk8jfCqxpdF4jZt2ol/pmEo3YMpyapydqyNnuocermlAo1cb+1az6UuzGUEhjG3NLTyaQMGmGxp5pC5zxv+ZpyYRJlSEucYHTzNT2Xvrrv2OQmw6ZOMk/2rly/hSP8Aib9fOtyZWEHAAyc48zvVccfsnKVIHMom8JIAO2/AqStpLF2gVVSysdpEYjGOvpjmqYYb5Gdq2oMTKWLKGH4fLg1WUFJUyNh+ye0LaGMxQzO8TDDq4wWHU+/63r11dWcN+iRN3bBSokYEAZ6huDSvaPZtm0SPEmhsAsyE6gDxkfGhdndmX7zmJZkNoNy7DO3pXLkg4Rux1cnSRRTvZW0xMkukkaZPCTtuT5+1ctFjkOFjlhZPwphRknkjrTEnYMJn75Z51fcv3YXfO24+dLJc3NjGNcUkgP8A5IxqKehHPxqCvozTTpjM8ksURDN34VhlAMY2x8cfOhxmK7ACAI+MgEbn3oVq8E8xe3lMZBGv8W/XIqgDIFPfxR6Q2z5zke/IpIuSe0XRqsVFncDwldKSbFvTk1kdnTNKSYGkiOV1YAOM8j1qtEkkrK6yDQQQFfJ4FLi42eF9S6hpJ3BPsa61/Jcf9IXRM+Zv7doZGVW8UbbFeM1b7Hvfrtppc/apsc9R+vlWe0LBng1pIroiksW2Y+/nxSvZsa26R3ALZdiD5DGAc/Ag/CrSccsLj9AxtwnT4yw0ZBOK8qNjHrWznevb4461yHaDKkH41gqdqKc1zByNqATcqkLmp9ySHIx/Wql2cIPKpN2DljttgcmrEGITDVeQ9Bq+RoskbSsAuM4OMnnHT3oEpKzI3UYbny5/vRp8o+sZ2OVPqKvDhGZju3EIk0nQfxCvCGSVc26mQdccjrxTtwr21vCtspEsjHVtupIGQKSRYVnYOxYA+IE4Dtg7DFM5UrF1t0aSVEiiup5CiBSmkjeTG23puMnpijWt3DFbyFGMcxYsXmGxPXAFZ7UaO4j0yKH0eE4GkRjA2HTjyoFvai+tV0ZIV8oqkFmx0xn4ZrlyS36dUI6cGZLm4ebGlkYrs4JIOKzctextE3jkdI/uMTlt9wDxmrNrE31TKqEkz4oieN+ffFa7U1WpiaOGOQMw1u3hxjrtUaXEM1t0+WivbO7nzMJIZgMAg6WH+audnzzRKqLIbhSRjSfH8Rx+VIX/AGdDOysyr3ch2I6f4NLRdn3cA12k5YBcmOXY4/8Abpx1orHa2xv/AIc7i4OmfS9/HHC2lVWbcEqM6D5EUMg6WEwDqfvMNx+VQbHt1BIYL0FWJxqJ3+BqowliiRlfv15XSPER549qnPZumMmIdq3MkMkttB+5YY5JONtvc7/nU62nnDpblz3QfUB0yRg/0puWR5wQwLuTnf8AD6CuLBi2tiTu8jyafIAYB+Pyr0ceNY40iDtsvxuGiBPVQf6VtSABtWEAWML5YFbBGK4zvONjPFdGNXFcJFeBBY0DBZkZtgMnnAG9TbofaEaiuR0NUbrwkFTg85HSkrganz574HSqkiVcqMZySRuATz6V7WWhUgBz025o8ykSY3/KlHHd5Bxpbbfp/qqwlROSD2193kJtJCSr5BYtv7eg8/ej2N3bSlI+7VgzldXl+sUlY9xAsomYK8ikZJ3QZxj3qlDZokCLFF3m2dfG/rXPmyK6L4YeWK37pc3WIRHLGPw+RzufPy61x72O3QIISkTDwujH4nHlR57PQHl7mNW07hh0+HOaWjVbiJpUD6R4lA/CfP8ApSqVoZqmUop47FI1lc5YYzknPxpg9p209mUZWkAAyqj14qdHem7udBVGUqAZSDvj096zeInZtslwCWwQEiB2GepoNK6Mrqw1z2pDEq2iJgk/cK9PKgSXkV7KveMyiLZmxuwPlUxY5LjXOmkklcMeck8UeGIRocHJB8uathxLbb8J5cnlfpuTs6G7neIEMq5IYjGR7Utbi6sJAYZWlAOcdcD161WhlS1u9aupWQZOVzpXOSMe21MdqI0N0WRmjiwGj0acY8gNjXVKMZ+SRzc4T7uWO5LGIR944y2vnj8OdvnzWrZ/rd8Ci/YxKqKTyQvU+5oFxGtxJHLCgw+zqOje3rVSytxDEBtk84qeRqEdUPii5S2GgPCdjXsDyNdwQvSuHO3Fcp1GdicYroA3oZzq5FdzjOcUAj8qB9sdRSd5HpII2FPAjlmwOaDIyzQtg8VQkSriIk7bUrNCWUg9apMudtq73KtseaZCtEH6jE6ZnLYUeHQPH7A+VFgnubN42hve/ttQ1B13A6+1U5rQiM4AJxUW4hktyXjJUjy61m4vySs0dvpjL9uyRO0d7bOdDHIQEg+vrWIO17BWLq4hI306StIftYF8XMTZ/jT/ABRRLZXAws0efJxpND4cbXjoLy5F1WUvrfZ7MHjmCZGAUb5Uf6nb38B7ycA7YKnge1Rj2bA/CIw/lYf5rsfZChZCO8jKjK6WIDb8c0P6z6pGWdccSncNbJZx20DEkNls4ycf7pcMcBBnc7D1oFtbmBjsDn+Ngfnmm1iklzo4PPdrj+tdGNLHGm/Sc28jtLwCJu7bVgHH8W4piJJ7glpGJBbUSfOj2vZyhsuM+nNURCFQgYA6VpZkuAjib6LxWfdxNpB1aTgj5UWIZWnI01QYwPLilgNO1crbbtnSkkqRojArJcZG/StZ2NcJ4z5UAgWO4rmTv71p6wTgmgEfLL3ectk9MVyNCVYAZOOBWG/dCsrx/wBT/aqEjUFrLIrpjG2oMRwfKiNDHERlWLHY4OwNOWX/AA7c9SAT60jES0niJP3ufenqhOnSutWCqTscDk0jfWSldJGGA3B86qQgfXIxgY1mp7sS7EknxHmklwePSI/ZqEEMu9KSdixs1fQP940Jh4qTiH6Rk7EjA5I9qc/ZUStjxcDbVtTq8/Ciy/ePtW+jAba0iQMoTY709DGo4ArEP31o0PNFMFGkj0kZxzijCIEMCB51mTj4URRt/wBTWCdRdKE6R57UrINyR+VMD90tBk5agYHsc14gbYrle8qwTD4zQ3O5Fbfmht9+sZH/2Q=="}, {"id": "r47", "title": "Loaded Tuna Chorizo Bagels", "meal_category": "lunch_dinner", "section": "Air Fryer Recipes - Simple - Quick - Tasty", "tags": "High Protein / Med Carb", "description": "Experience a fusion of flavors with these loaded bagels, an inventive take on the classic bagel sandwich. Combining the richness of tuna with spicy chorizo, melted half-fat cheese, and a kick of sriracha mayo, these bagels offer a unique and satisfying meal. Perfect for a hearty breakfast, lunch, or even a quick dinner.", "kcal": 335, "protein_g": 23.5, "carb_g": 29.6, "fat_g": 13.6, "fibre_g": 1.6, "prep": "5 min", "cook": "12 min", "makes": "4", "ingredients": ["Plain Bagel 2", "Tuna 1 tin", "Cheddar Cheese 80g or 2.8oz, half fat", "Chorizo 80g or 2.8oz", "Light Mayonnaise 2 tbsp", "Sriracha 2 tbsp"], "method_steps": ["Begin by preparing the filling for the bagels. In a mixing bowl, combine the drained tuna, grated cheese, and chorizo. Add in the light mayonnaise and sriracha sauce, and mix everything together until well combined.", "Take each half of the whole grain bagels and generously spread the tuna and chorizo mixture on them. Make sure the filling is evenly distributed for the best flavor experience.", "Once the bagels are loaded with the filling, place them in the air fryer. Set the air fryer to a medium setting and cook the bagels until the cheese is melted and bubbly, and the bagels are slightly crispy. This should take about 10 minutes, but keep an eye on them to ensure they don't overcook.", "Once done, remove the bagels from the air fryer. Let them cool for a minute or two, as the filling will be hot."], "allergens": "Contains milk, eggs, fish, wheat, mustard.", "image": "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"}, {"id": "r48", "title": "Korean Chicken Burger", "meal_category": "lunch_dinner", "section": "Air Fryer Recipes - Simple - Quick - Tasty", "tags": "High Protein / Med Carb", "description": "Savor the flavors of Korea with this delicious Korean Chicken Burger. Spicy, sweet, and bursting with flavor, this burger combines crispy, air-fried chicken with a tangy gochujang sauce and a creamy kimchi or kewpie mayo, all nestled in a soft, lightly toasted brioche bun. Add sliced gherkins for an extra crunch and a burst of tanginess.", "kcal": 525, "protein_g": 43.2, "carb_g": 55.4, "fat_g": 14.0, "fibre_g": 4.7, "prep": "10 min", "cook": "16 min", "makes": "2", "ingredients": ["Chicken Breast 2, 125g or 4.4oz", "Gochujang 1 tsp", "Brioche Bun 2", "Sesame Oil 1 tsp", "Gherkins 2", "Garlic 1, clove", "Lime Juice 1 lime", "Brown Sugar 1 tsp", "Egg 1", "Soy Sauce 2 tsp", "Red Cabbage 50g or 1.7oz", "Paprika 1 tsp", "Carrots 30g or 1oz", "Chilli Powder & Black Pepper 1/2 tsp each", "Cornflakes 30g or 1oz", "Olive Oil 1 tsp", "Light Mayonnaise 1 tsp", "Ginger 1/4 tsp"], "method_steps": ["Season the chicken breasts with garlic granules, salt, black pepper, paprika, and chili powder. Dip each breast in the beaten egg and then coat thoroughly with crushed cornflakes.", "Preheat your air fryer to 200°C (392°F). Place the coated chicken breasts in the air fryer basket and spray lightly with oil. Cook for 15 minutes, flipping halfway through.", "Heat the sesame oil in a pan over low heat. Add minced garlic and ginger, and sauté until fragrant. Stir in the gochujang paste, brown sugar, and soy sauce. Simmer for a few minutes, then remove from the heat.", "Brush or dip the cooked chicken in the prepared sauce, making sure all sides are covered. Toast the brioche buns and spread a dollop of kimchi or kewpie mayo on the bottom half of each bun. Place the sauced chicken on top, add sliced gherkins and slaw if using, and top with the other half of the bun."], "allergens": "Contains fish, egg, wheat, soy, sulphites.", "image": "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"}, {"id": "r49", "title": "Sesame Miso Cod with Pak Choi", "meal_category": "lunch_dinner", "section": "Air Fryer Recipes - Simple - Quick - Tasty", "tags": "High Protein / Low Carb", "description": "Each cod fillet is marinated in a savory blend of miso paste, soy sauce, honey, and sesame oil, creating layers of umami flavor. Paired with the gentle crunch of fresh pak choi and accented with fiery red chili and aromatic spring onions, this dish is a testament to the simplicity and elegance of Asian cuisine.", "kcal": 297, "protein_g": 39.0, "carb_g": 10.5, "fat_g": 10.9, "fibre_g": 1.1, "prep": "10 min", "cook": "12 min", "makes": "2", "ingredients": ["Cod Fillet 2, medium", "Pak Choi 250g or 8.8oz", "Spring Onion 3", "Miso Paste 1 tsp", "Sesame Oil 1 tbsp", "Sesame Seeds 2 tsp", "Honey 1 tsp", "Red Chilli 1"], "method_steps": ["In a bowl, whisk together the miso paste, soy sauce, honey, and sesame oil until fully combined. Ensure the miso paste is well dissolved.", "Coat the cod fillets thoroughly with the prepared marinade, ensuring they are well covered. Let them sit while you prepare the vegetables for a deeper infusion of flavors.", "Place the halved pak choi at the bottom of the air fryer basket. Position the marinated cod fillets on top of the pak choi. This allows the fish to steam gently while infusing the pak choi with its flavors.", "Drizzle the remaining marinade over the cod and pak choi. Sprinkle evenly with sliced red chili, sesame seeds, and chopped spring onions. Add a final drizzle of sesame oil and season with a touch of salt and pepper for enhanced flavor.", "Set your air fryer to 200°C (392°F) and cook for approximately 10 minutes. The exact time may vary based on the thickness of the cod fillets and the model of your air fryer. The fish should be flaky and opaque, and the pak choi should be tender yet slightly crisp."], "allergens": "Contains fish, soy, sesame.", "image": "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"}, {"id": "r50", "title": "Seoul-Style Crispy Chicken Tacos", "meal_category": "lunch_dinner", "section": "Air Fryer Recipes - Simple - Quick - Tasty", "tags": "High Protein / Med Carb", "description": "Perfectly crispy chicken is coated in a sweet and spicy Gochujang-based sauce, then nestled in soft mini tortillas with fresh lettuce and a zesty homemade mayo. Garnished with spring onions, these tacos offer a delicious fusion of Korean flavors with a fun Mexican twist, making them a must-try for any taco night!", "kcal": 508, "protein_g": 41.0, "carb_g": 60.4, "fat_g": 11.4, "fibre_g": 0.9, "prep": "15 min", "cook": "15 min", "makes": "2", "ingredients": ["Chicken Breast 2 (125g or 4.4oz per breast)", "Spring Onion 1", "Soft Shell Tacos 4 small or 2 medium", "Sugar 1 tsp", "Eggs 1", "Honey 1 tsp", "Water 2 tbsp", "Black Pepper 5 twists", "Cornflour 25g or 0.9oz", "Soy Sauce 1 tsp & 1 tbsp", "Tomato Ketchup 2 tbsp", "Ginger 1 inch piece", "Light Mayonnaise 2 tbsp", "Rice Vinegar 1/2 tsp", "Garlic Clove 2", "Gochujang 25g or 0.9oz"], "method_steps": ["In a small bowl, mix together Gochujang paste, honey, soy sauce, ketchup, sugar, minced ginger, and water. Set aside some of this sauce mixture for the mayo.", "Season the chicken pieces with minced garlic, black pepper, soy sauce, and rice vinegar. Dip the seasoned chicken into beaten egg white, then dredge in cornflour.", "Spray the chicken with a low-calorie cooking spray. Air fry at 190°C (374°F) for 6 minutes on the crisp tray, flip, and cook for another 6 minutes.", "Carefully remove the crisp tray and coat the chicken with most of the Gochujang sauce, reserving some for the mayo. Return to the air fryer and cook at 200°C (392°F) for an additional 2 minutes.", "Mix the reserved Gochujang sauce with light mayonnaise and 2 tbsp water to create a flavorful mayo.", "Lightly toast or char the tortillas over a flame. Place a bed of shredded lettuce on each tortilla, top with the crispy Gochujang chicken, drizzle with the spicy mayo, and garnish with spring onions.", "Serve the tacos immediately, offering a blend of crunchy, spicy, and tangy flavors that are sure to delight."], "allergens": "Contains wheat, lactose, soy, mustard.", "image": "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"}, {"id": "r51", "title": "Spicy Chicken Burger", "meal_category": "lunch_dinner", "section": "Air Fryer Recipes - Simple - Quick - Tasty", "tags": "High Protein / Med Carb", "description": "Dive into a scrumptiously juicy chicken burger infused with spicy undertones, ensconced in soft brioche buns. The chicken patty, seasoned with hot sauce and coated with a spicy cornflake mixture, is complemented by a tangy mayo-hot sauce blend, making every bite an explosion of flavors.", "kcal": 462, "protein_g": 36.5, "carb_g": 44.4, "fat_g": 14.9, "fibre_g": 3.1, "prep": "15 min", "cook": "15 min", "makes": "2", "ingredients": ["Chicken Mince 200g or 7 oz", "Sriracha Sauce 1 tbsp", "Brioche Bun 1 buns", "Paprika 2 tsp", "Chicken Eggs 1", "Salt 1/4 tsp", "Cheddar Cheese 40g or 1.4 oz , half fat", "Chilli Powder 1/2 tsp", "Cornflakes 30g or 1 oz", "Black Pepper 1/2 tsp", "Plain Flour 1 tbsp", "Mayonnaise 2 tbsp, lighter than light", "Lettuce 2 leaves"], "method_steps": ["In a mixing bowl, combine chicken mince, hot sauce, egg, and flour. Mix until the ingredients are well incorporated. Divide the mixture into two and shape each portion into a patty.", "In another bowl, combine the crushed cornflakes, chilli powder, salt, pepper, garlic powder, and paprika. Mix well.", "Dredge each chicken patty in the cornflake mixture, ensuring it's completely coated.", "Preheat the air fryer to 180°C (350°F) for about 3 minutes. Place the coated patties in the air fryer basket in a single layer, ensuring they aren't touching. Air fry for about 15 minutes, flipping the patties halfway through, until they are golden brown and cooked through.", "In a small bowl, mix together light mayo, hot sauce, and paprika.", "Cut the brioche buns in half. Spread a generous amount of the prepared sauce on the bottom half of each bun. Place the cooked chicken patty over the sauce, followed by a slice of light cheese and a handful of shredded lettuce. Top with the other half of the bun."], "allergens": "Contains lactose, wheat, egg.", "image": "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"}, {"id": "r52", "title": "Spicy McNuggets", "meal_category": "lunch_dinner", "section": "Air Fryer Recipes - Simple - Quick - Tasty", "tags": "", "description": "", "kcal": 474, "protein_g": 63.7, "carb_g": 37.2, "fat_g": 7.6, "fibre_g": 1.3, "prep": "5 min", "cook": "0 min", "makes": "2 (20 nuggets)", "ingredients": ["Chicken Mince 500g or 17.6 oz", "Onion Powder 1 tsp", "Egg 1", "Cajun Spice 1 tsp", "Sriracha 2 tbsp", "Corn Flakes 70g or 2.5 oz", "Flour 1 heaped tsp", "Black Pepper 1 tsp", "Paprika 2 tsp"], "method_steps": ["To a mixing bowl, add the mince, 1 egg, 1 heaped tsp of flour, 1 tsp of paprika, a tsp of cajun seasoning, a tsp of onion powder, black pepper, and the sriracha sauce. Mix until well combined.", "Next, to make the breading, blend or crush 70 grams of cornflakes with a tsp of paprika.", "Using golf ball-sized servings of the chicken mixture, make nugget-like shapes before coating each nugget on the cornflake mixture. Place the nuggets on a roasting tray and spray with 0 kcal oil. This can make up to 20 nuggets.", "Cook the nuggets in the air fryer at 200 degrees for 15 to 18 minutes."], "allergens": "Contains eggs, sulphites, gluten, may contain wheat, treenuts, peanuts", "image": "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"}, {"id": "r53", "title": "Sweet Chilli Salmon With Black Rice", "meal_category": "lunch_dinner", "section": "Air Fryer Recipes - Simple - Quick - Tasty", "tags": "High Protein / Med Carb", "description": "This vibrant dish balances sweet, spicy, salty, and citrus flavours in every bite. Juicy orange segments and nutty black rice soak up a sesame-soy dressing, while flaky salmon—coated in sweet chilli and paprika—adds high-quality protein. It’s the perfect light yet satisfying post-workout or dinner, high in omega-3s, protein, and fibre.", "kcal": 591, "protein_g": 29.8, "carb_g": 51.7, "fat_g": 29.5, "fibre_g": 2.7, "prep": "10 min", "cook": "20 min", "makes": "2", "ingredients": ["Salmon Fillet 2", "Orange 1, large", "Black Jasmine Rice 100g or 3.5oz", "Spring Onion 3", "Sesame Oil 1.5 tbsp", "Soy Sauce 1.5 tbsp", "Sweet Chilli Sauce 1 tbsp", "Paprika 1 tsp"], "method_steps": ["Bring a pan of salted water to the boil, add the rice, then reduce to a simmer and cook for 18-20 minutes, depending on how much bite you like. Drain well and set aside.", "Season the Salmon with the sweet chilli and paprika. Air fry for 14 minutes.", "Meanwhile, using a sharp knife, cut the top and base from the oranges so they sit steadily on a board. Carefully slice down the sides of each orange to remove the skin and pith. Cut into 1cm slices and cube and set aside.", "Put the sesame oil, soy, the white parts of the salad onions into a large mixing bowl and whisk with a fork to combine.", "Tip the warm rice into the bowl and stir well to coat in the dressing. Fold in the orange slices. Divide between plates and top with the salmon fillets. Scatter with the green salad onions to serve."], "allergens": "Contains soy, sesame, soybean.", "image": "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"}, {"id": "r54", "title": "Two-Cheese Protein Pizzas", "meal_category": "lunch_dinner", "section": "Air Fryer Recipes - Simple - Quick - Tasty", "tags": "High Protein / Med Carb", "description": "Delight in creating your own mini Pizzas, featuring homemade dough that's astonishingly easy and quick to prepare. Topped with a richly seasoned tomato base, layered with succulent pepperoni, tender cooked chicken, and a harmonious mix of mozzarella and cheddar - all crowned with aromatic herbs. .", "kcal": 445, "protein_g": 49.5, "carb_g": 29.3, "fat_g": 14.3, "fibre_g": 1.9, "prep": "10 min", "cook": "15 min", "makes": "2", "ingredients": ["Chicken Breast 2, 125g or 4.4oz each", "Dried Basil 1/2 tsp", "Greek Yoghurt 100g or 3.5oz, 0% fat", "Ground Oregano 1/2 tsp", "Self -Raising Flour 75g or 2.6 oz", "Black Pepper 3 twists", "Pepperoni 30g or 1oz", "Salt pinch", "Cheddar Cheese 30g or 1oz, 1/2 fat", "Mozzarella Cheese 30g or 1 oz, light", "Fresh Basil 4 leaves", "Tomato Puree 2 tbsp"], "method_steps": ["In a bowl, combine the tomato purée with 1/2 teaspoons of dried oregano, basil, and season with salt and pepper. Stir well and set aside for the flavors to meld.", "In another mixing bowl, blend the self-raising flour with the Greek yogurt. Stir until a dough forms. Turn out onto a lightly floured surface, divide the dough in half, and shape each portion into a ball.", "Using a floured rolling pin, roll out each dough ball into a round pizza base, dusting with more flour as needed to prevent sticking. Leave a slight edge thicker around the circumference for the crust.", "Evenly spread the sauce over each pizza base, leaving the crust exposed. Distribute the pepperoni and cooked chicken evenly on top, then sprinkle with additional oregano and the cheese mix.", "Set the air fryer to 190°C (374°F) and cook the pizzas for 12-15 minutes, or until the crust is golden and the cheese is bubbly and melted. Check halfway through and rotate the pizzas if necessary for even cooking.", "Once cooked, remove the pizzas from the air fryer and let them cool slightly on a wire rack. Garnish with fresh basil leaves before serving for a fresh, herby flavor."], "allergens": "Contains lactose, wheat.", "image": "/9j/4AAQSkZJRgABAQAAAQABAAD/2wBDABELDA8MChEPDg8TEhEUGSobGRcXGTMkJh4qPDU/Pjs1OjlDS2BRQ0daSDk6U3FUWmNma2xrQFB2fnRofWBpa2f/2wBDARITExkWGTEbGzFnRTpFZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2f/wAARCABqAKADASIAAhEBAxEB/8QAGgAAAwEBAQEAAAAAAAAAAAAAAgMEBQEABv/EADYQAAIBAgQFAgMHBAIDAAAAAAECAwARBBIhMQVBUWFxEyIygZEUI0KhscHRM1Lh8AZTFWLx/8QAGQEBAAMBAQAAAAAAAAAAAAAAAAECAwQF/8QAIxEAAgMAAwACAgMBAAAAAAAAAAECAxESITEEQSNRExQiYf/aAAwDAQACEQMRAD8A3/VZTcwyD5V0YpL+5WHkVcGrunOxoCQYiE29wp0ZRh7WvTPTRt1X6UxYIwNFAoB0ahYwKFzaiBAFulKlfoL1DAqZ7Vl8UkQIudFYE21FU4jEp6ebMLdzXy+OxkuJlJJvFew00rnsnxRMukccFZswhkXXdQbVXw+XFJPmhDsG+IEGxqrgjPLAQtsqnS9a4SRR8CHwaiuvUpJ4VSXoIc2FzY0QUvqGvRhWOpjNdVeqsPlXUSKEd+deMenXvVAVev5V0otrgigIzD3ND6Xf61Wy32oDEe9AIQtHIHAW47VfHIJVBHxfiHSpDG3X8q8udWurEHxQGg+YL7bUpo819bXNzavJiUEZMhCkDWpn4nCp9pJPYE0YDSSMjRlPzo1AbY0n0mAuY0NGkZDXKAVIKI0tRE22pd8gH81O0jlysbHndibgVAKnlWMXkYKO9RzT5wVjhcgndvaK6i5QbNmJ/ERcmuM0q2sEJ56nbzQE32UA2EcYHi9cPDVdfcFJ2tl51Ss4X4lHQZT25fzSvtTC33bLqL5TfTmKjEAosM8S5UyhRsAvKn2nTcKfIIqM40qQGjcWGpC/SmjHDnJY3BGbS55/SpBQJZf+oHw1dGII3hYeCKnTF30WVbagG426/OjGJci52sDYDl0oChcSDvHINbfDXPtUJ3PfVTShNY+5fxWNhz5CvLKoW4JBKnluRQB58O17Mn1tXskZHtP0ahcI2bUMLLvre9caOMvbKv8AUsDb86AIxjkzj50O34207Ulo0FstxfoxrpLroLt2Op/+0AxmJHxD5rQEt/6H5UPrLcK4KltjyNPQxgHOw22oAy9z1HaiDgHoK6yKAaRMwjtbV2NlU86kHZpMzZEazEXJ6Clqh+FF3/tF/wDFdjUBPcC3MnvSOK8Qj4bhWVs2dlJNtbD/AE1nZPhHS0IOcsQ+WSKCEvPNkUb5joKz5+M4LIqxzeq7GygEBQe/aoMZkOFTDPO15Cv3siMpcX2ta2lKEUc7j7HGRCCVFxYNbe1+Vc0r5HZX8eD9L0xyqpMkRaSxsvK/K/ShSVsUI8uIeJswBjFrsDvqelBhcGszBY2BJ1ax0FcIRUmuby2IAtoKpFyivS1n8UH/ANNOeOUACJSzXtqLE6cv5rLk4i4xQRYWIIuzHRU/ydNKswePZMGCzFpguo3IrOjxs2JwV3XICxzuACD3AqJWvemRXWmvByY4aGRFcdtCaa/EcMjLfBMoIvmvbSpZAqwrFhXaWV95QgAUdSOXzop48gEYlaWy7sts/e1UnfJL0WKuHfEpw+JgnRDG9pDqYw5BFUKXH4pBbTU1nYbh+LkuMMilWOrObBf3qpnfhSBJmEhZrhyD01GvK+1awvklr7RnKqEu4MrWU5CM1ztZgALdP8UPqzEsQFYKRc2I8Uvh2JT+lPZ73ysdGHa/Oq8RgjkzQEkjUC9j8q6oWxn4c865QfYu0uoyi4ubZrWJ3v07UQkZnItmTk3boelRNO7gB3IK7cj47eTrVGFdljLM1g219j+9aFB00ZKnnftc/T/RXMyoozg6c7GuK92y/P8A3/TQSxSM62IsPzoDQkmWNSWB8DW56Cp1ObM7m7MAbWtbt480Bkac+sTZQcqhlsPOvOvNIBoTGSLjVWY/tQBPLEL++Lte7X2rK/5B6svFYgyr6KpnGY2zdR3q+WZshNy3MaZRa+1tzR4qRJuFiYEh4jZWWwKsKxuWo2olxmZacVEyJ6KszvJlZQmZlHSo4uLvPi5oc0ZRSQoI+E8rHlVmF4lgwFijBjDn7wm7G539xpHEeFzw4WR8GjDDqQcrEXfuOg12riaXaOuexfS7KcJw6aKYTNN6Mo/6mzLr+1q7ipIF4j7mUMRmJ5W81nYObFwfBe1tv8VfFMjRs08Cs7bgA8qjlixGXGyyX5EFG2HQOkCZlcWYNqp8UEkaJAIY1VVA2HKjiwr+rkR0EbAnMTqnQEX/ANtSFimLyCc+mqNbQXZx1HQUUoxWnVFRXSJJGOHV3WYKp+JTfK1XYRnCeu6LJEVJAJBb5Hf61mzcO+1yyYjByvLCGygFem+p3HcV5IcXFBHFMy2VdQpsN9L1Mk3jRjJVzl6fQ8KxcaxJEAQXW+YkkHrr1pHE5cU80RgVTh5FKvKBqve1Zo9QoAXLWFrk0GHbEwSn0mYqdGF9CP2NOLNHV1o1VSXG541k9JUUFka1mtob97Vq4KafCwPNI8jx6ZVcfeEnfSocFOMOM7JnK5lYZgTl3ue3WlYjH4+CLDrh2JGT1Lhcvt5b71MNKy76L+JPFMYZ4WJSdc1hubc7da9dUQAENpclTv3vVM+HEnAo5MSqLIqh9F0U+BUgkDA8xff9PJrug9RwTWMdAxAZjrlAsPJ5Cmq5uLXA60qJQIDmGXM+tzfbrTCVXZwe1aFBrNlQszWLKdS+W9u+5/IUt8QyqzZptNSLA21/uPiu8zYEFhcEHU/uf0qdSBCL6ZbowuWt9dBQkA4q73ZG3trfUH8z+lVYNExuEkwz3GVgwtuP2+VSKqvoWGZltqCdR+Z/IUUEhw+KXEIykZbEaa9R0+QqjWosnj1GTheEOeKmGYiNQ4cRs5uRc6abmwrQxoxU+JaYzCTDH3KMhFgToD4sadxSVp5hMZnhgK5op0UnKehA271ncK4vGkDrOjvIWIew2HW3T+a47FixnpQ2X5PsZc3O/mugMozEWzC/mh4zJDh8Ms+EKvre4qSHFYiSNHfDuwvpYixrJfs2UkymZyrFm2tc60UkithnIDGRIrSKjXsTsD006U5OGvjogJ29JDrlU6nsaqmweFw6ySZhF6hBkfcG2mne1NTW+mNklvFHzeG4lj2LRYfD3RBqMuo8X51zifEjPhVjw2dcx+8O2Xt5qnF4uJ8cI+GTkSRqb+oMyNt1280+LGWwzRxxwJN6pzowzBT1/etJSz/TRyr46ctRJgsVZAJEIIFvNexfEEhhYohY20Rdye/aosZhC7GaJ2yKwMrKbKt+WUG9DhsSMKzTAKEsQFHxHzvV1jWo6eTzCCHF49pWEXqPIx/Cut6+uwGKmxskGDnikm0HqqxsEI3PcfrUcK4ifAj7SqYPCk3aYizyDoo3pUvFgIDheFq0EJ+KVr55Owqzjz+sMdUE9es3OMcVGJm+x4eQew3ksOmw8X3oIJCp1A6e0a/L+ayeGYVkDHLc6Kovrbcg99q2oZEUFJFJDaZxuew6Ct4rDkkyhFLRInp65S1gRp/NcS7EKEfwRS5ZVSYoB7VGXbpXhNrYMVHj+K0KGpJh1Zgytl/uW2h/3pWbisLKozopVwRo1tbbHpfpatdlYWIK2ttbnQgSAfsG/Y1IMQSkGQNGVKsCQTv1uL3NGXT3EsQUbS5GgO4vy8CrZ0jOkmGNuyfxU5hwme3uQ7AHYDtcVGE6LjkkwyyCFVdCQ3psujDsBt5NZXEcHGZHfBD0mYfeRs1lJ7Nsa2BhYWHsmBBHMb/Mb15sHISbSAkrlvfYdgdhWcoKXppXa63qPnn4fjJo1JDiFTsE0Pk9K1sJh0dP6gKK1yACAT2pp4c0ZUiMqFUj2XAH03pBw0xaIGacb3UyG5PcnauSfxpfTOpfJi/UUT4vD2sEnkNwMvpm36VC2Imx+GxOHOEliWQ2CLFcXv8AESdNLbV5cNiLIRjMSLsVLBr38Cg+zYhrmTGTnK2UqZCAO579qtH47XpDvj9Ilj4JKNY8OuHkU/1p3uW8AVPiOBokhaTG4aNSPd94d/Faf/jIGBWWaaTLoxMhu46joKfBw3CREMFTMujMRdbciBzNaqp/sr/Yz6IoMFwzDxFEw02IkeykJmVfmTbSqhBiTh88AwuCRWysFTMwPKx51ekKKCpv7hZl/FIvVjyFCwCnMzKcvtzW0y9EHM96tGpL0xlbJksXC1mjc4kyTycxIxzKeTE/hHapBgVjfM4UAmwK6WPLIP3rVEbxkgKDlFzGSfcOrn9q5KQ5zkC9svqc5B0Uch3rTDPSfC4dlAjVAhIzEK2gPn5CqYY74lcyZtbmQ7WHSjw8YGUZARyUn9e1OKKxLISxIKgjbvbxVkiCEOzsxu2pua8GBGriqRGfTK3sDYdxalSYTN+L52FAbrSR8jc9BXrgiwBFSHSIkaeKGAnPv1qSCskDUsAKWxuu9xyPOvOTl35V0KPZoN6ARLFE6jPEjDf4edTNw/D65fUj5XWQ2q+X47cr0DCzHwf0oCFcDIr3ixkq2GisA3zqrDwzLczTB1A5Cx/OiYD0ibcqFifTAudKAAiUi/2UOb7i2gpDGER3kwsiAtst9+pqyInJa52rqk2OpoDM9bASsymZ1aQWbNufqKYuHikkDxzoxC5QCugHgc60CitbMoPkVn8QijVIysagiQ2IFRgODAuiqoKOF+L3EFvrSzhcSrBhmup3DA6dB0rk8sgx8w9RremDa9W7x/IUBH6M6AIFZsrEjofJohh5Zvc+ZQoBJJFxbWwqhlW/wj6U7CqockAfD0pgELqlwDYHTofPWmZbLybTpa1ek+IDkd/rQSkhFsbe4frQBNc6EA23FcCL/bbwdqZ+I+a7D8VAf//Z"}, {"id": "r55", "title": "Zinger Burger", "meal_category": "lunch_dinner", "section": "Air Fryer Recipes - Simple - Quick - Tasty", "tags": "High Protein / Med Carb", "description": "Unleash a burst of fiery flavors! This burger features a crispy, seasoned chicken breast enveloped in a crunchy cornflake crust, offering a perfect balance of heat and texture. Paired with a tangy and peppery mayo sauce, fresh lettuce, and encased in a soft bun, it's a mouthwatering delight for spice enthusiasts.", "kcal": 534, "protein_g": 46.2, "carb_g": 51.9, "fat_g": 15.3, "fibre_g": 4.5, "prep": "10 min", "cook": "15 min", "makes": "1", "ingredients": ["Chicken Breast 1 (125g or 4.4oz per breast)", "Paprika 1 tsp", "Brioche Bun 1", "Chilli Powder 1/2 tsp", "Egg 1", "Cayenne Pepper 1/2 tsp", "Cornflakes 30g or 1 oz", "Light Mayonnaise 1 tsp", "Lemon Juice 1 lemon", "Lettuce 1 leaf", "Black Pepper 5 twists"], "method_steps": ["Start by flattening the chicken breast to ensure even cooking. Season it with cayenne, white pepper, paprika, and chili powder.", "Dip the seasoned chicken first in the beaten egg, then coat thoroughly with the crushed cornflakes.", "Preheat your cooking device (oven, air fryer, or skillet). If using an oven or air fryer, cook at 200°C (390°F) for about 16-18 minutes until the chicken is crispy and fully cooked. If pan-frying, heat oil over medium heat and fry the chicken until golden brown and cooked through, approximately 10 minutes on each side", "Toast the bun lightly. Spread the prepared mayo sauce on the bottom half, place the cooked chicken, add lettuce, and cap with the top bun."], "allergens": "Contains lactose, eggs, mustard, wheat.", "image": "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"}, {"id": "r56", "title": "Alfredo Rigatoni", "meal_category": "lunch_dinner", "section": "Basic Dinner Recipes - Simple - Quick - Tasty", "tags": "", "description": "", "kcal": 409, "protein_g": 14.7, "carb_g": 56.7, "fat_g": 13.8, "fibre_g": 3.1, "prep": "10 min", "cook": "20 min", "makes": "3", "ingredients": ["Single Cream 270ml or 9.1 fl oz, light", "White Mushrooms 250g or 8.8oz", "Rigatoni Pasta 190g or 6.7oz dried", "Red Onion 1, medium", "Garlic Clove 4", "Parmesan Cheese 4 tbsp", "Salt 1 pinch", "Olive Oil 1 tsp", "Black Pepper 1 tsp"], "method_steps": ["Bring a large pot of salted water to a boil. Add the rigatoni and cook according to package instructions until al dente. Reserve a cup of pasta water for later use, then drain the pasta and set aside.", "While the pasta is cooking, heat the olive oil in a large pan over medium heat. Add the grated red onion and cook until translucent, about 2-3 minutes. Add the sliced mushrooms and minced garlic, stirring frequently until the mushrooms have released their water and are golden brown, approximately 5-7 minutes. Season with salt and black pepper to taste.", "Reduce the heat to low and add the single cream to the pan with the mushrooms. Stir to combine and allow the mixture to simmer gently. The sauce should begin to thicken slightly.", "Add the cooked rigatoni to the pan with the mushroom and cream mixture. Toss well to ensure the pasta is fully coated. If the sauce is too thick, add a few tablespoons of the reserved pasta water until you reach your desired consistency.", "Remove the pan from the heat. Sprinkle generously with grated Parmesan cheese, stirring through until the cheese is melted and the sauce is smooth and creamy.", "Divide the creamy rigatoni with mushrooms between two bowls. Serve hot, with additional Parmesan cheese and a twist of black pepper on top, if desired."], "allergens": "Contains lactose, wheat.", "image": "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"}, {"id": "r57", "title": "BBQ Tofu Sandwich with Tangy Slaw", "meal_category": "lunch_dinner", "section": "Basic Dinner Recipes - Simple - Quick - Tasty", "tags": "", "description": "", "kcal": 357, "protein_g": 18.8, "carb_g": 41.1, "fat_g": 12.0, "fibre_g": 5.5, "prep": "10 min", "cook": "15 min", "makes": "2", "ingredients": ["Firm Tofu 160g or 5.6 oz", "Olive Oil 1 tsp", "Brioche Bun 4, vegan", "Black Pepper 1/2 tsp", "BBQ Sauce 60g or 1/3 cup", "Coriander Leaves 1/4 cup, chopped", "Red Onion 1/4 small", "Salt pinch", "Mayonnaise 3 tbsp, light vegan", "Lettuce 2 leaves", "Sriracha Sauce 1 tsp", "Apple Cider Vinegar 1 tbsp"], "method_steps": ["After draining the tofu, pat it dry. Cut it into one-inch-thick slabs, ensuring a trim if needed for the buns. Pat dry once again.", "Warm up a skillet or pan over medium-high heat, and pour in the oil. Sprinkle the oil with salt and pepper. Place the tofu in the skillet and sear until it turns crispy and deeply golden, about 6 minutes on each side.", "Mix together the BBQ sauce and sriracha. Set aside.", "Combine the lettuce, onions, cilantro, vegan mayo, vinegar, and salt. Adjust according to your palate.", "Toast the buns. Lower the skillet's heat, coat the tofu in the BBQ sauce blend, and let it caramelise slightly.", "Place the tofu, followed by the tangy slaw and avocado slices if desired."], "allergens": "Contains wheat, soy", "image": "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"}, {"id": "r58", "title": "Black Bean Quesadilla", "meal_category": "lunch_dinner", "section": "Basic Dinner Recipes - Simple - Quick - Tasty", "tags": "", "description": "", "kcal": 338, "protein_g": 20.0, "carb_g": 48.6, "fat_g": 6.9, "fibre_g": 13.1, "prep": "1 min", "cook": "8 min", "makes": "2", "ingredients": ["Black Beans 1 tin, drained", "Cumin 1 tsp", "Red Pepper 1 medium", "Paprika 1 tsp", "Sweet Corn 100g or 3.5oz", "Coriander 1 sprig", "Tortilla Wraps 2, wholemeal", "Oregano 1 tsp, ground", "Lime Juice 1 lime", "Cheddar Cheese 1/2 Fat 20g or 0.7oz", "Red Chilli 1"], "method_steps": ["Drain the canned black beans and defrost the sweet corn. Dice the red pepper, deseed and finely chop the red chili, and chop the fresh coriander leaves.", "In a large pot, combine the drained black beans, sweet corn, red pepper, and chopped red chili. Stir in the ground cumin, paprika, lime juice and oregano, ensuring everything is well mixed. Cook this mixture over medium heat for about 3-5 minutes until the flavors meld together and the vegetables soften slightly.", "While the mixture is cooking, heat your plain wheat tortillas in a separate pan over medium heat until they are warm and slightly toasty. This should only take a few minutes. Be sure to flip them halfway through for even warming.", "Once the tortillas are heated, spoon the black bean and vegetable mixture onto one half of each tortilla. Sprinkle the half-fat cheddar cheese on top of the mixture, then fold the other half of the tortilla over to create a half-moon shape.", "Continue to heat each filled quesadilla in the pan, flipping once, until the tortilla is golden brown and the cheese is melted.", "Transfer the cooked quesadillas to a cutting board and cut into wedges."], "allergens": "Contains lactose.", "image": "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"}, {"id": "r59", "title": "Butternut Bean Burgers", "meal_category": "lunch_dinner", "section": "Basic Dinner Recipes - Simple - Quick - Tasty", "tags": "", "description": "", "kcal": 297, "protein_g": 29.8, "carb_g": 28.9, "fat_g": 6.9, "fibre_g": 1.6, "prep": "15 min", "cook": "40 min", "makes": "4 burgers", "ingredients": ["Wholemeal Bap 4", "Olive Oil 1 tbsp & 1 tsp", "Salad Tomatoes 2 medium", "Lettuce 4 leaves", "Red Kidney Beans 1 tin, drained", "Garlic Cloves 2", "Butternut Squash 200g or 7 oz", "Red Chilli 1", "Brown Onion 1 medium", "Paprika 1 tsp", "Breadcrumbs 50g or 1.7 oz", "Cumin 1/2 tsp", "Lime Juice 1 lime", "Coriander Leaves 1 tbsp", "Porridge Oats 40g or 1.5 oz", "Chilli Flakes 1/2 tsp", "Red Onion 1/4, small", "Salt & Pepper 1 pinch & 3 twists"], "method_steps": ["Preheat the oven to 190°C (375°F). Dice the butternut squash into small cubes. In a pot of boiling water, cook the squash until it becomes tender, then drain.", "In a non-stick frying pan, heat 1 tablespoon of olive oil over medium heat. Sauté the onions until they become translucent, about 3 minutes. Stir in the crushed garlic and cook for another minute.", "In a large mixing bowl, combine the cooked butternut squash, oats, red kidney beans, chilli flakes, paprika, bread crumbs, ground cumin, salt, and black pepper. Mash the mixture together using a potato masher or fork until well combined. Divide and shape the mixture into four large burgers.", "Arrange the burgers on an oiled baking tray. Lightly brush the tops with some olive oil. Bake for 25-30 minutes, or until the burgers are browned and crisp on the outside.", "In a separate bowl, combine the diced tomato, chopped coriander, fresh chilli, crushed garlic, olive oil, chopped red onion, and lemon or lime juice. Mix well and set aside.", "Toast the wholemeal baps. Place a burger on each bottom half, followed by a layer of lettuce. Generously spoon the tomato salsa on top. Cap off with the top half of the bap. Serve immediately."], "allergens": "Contains wheat.", "image": "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"}, {"id": "r60", "title": "Chickpea and Sweet Potato Curry", "meal_category": "lunch_dinner", "section": "Basic Dinner Recipes - Simple - Quick - Tasty", "tags": "", "description": "", "kcal": 528, "protein_g": 12.7, "carb_g": 94.5, "fat_g": 10.3, "fibre_g": 12.2, "prep": "15 min", "cook": "40 min", "makes": "4", "ingredients": ["Sweet Potato 2, large", "Olive Oil 1 tbsp", "Chickpeas 1 tin, drained", "Fresh Ginger 2 tbsp grated", "Rice 200g or 7oz, dry", "Red Chilli 1", "Chopped Tomatoes 1/2 tin", "Fresh Coriander 1 handful", "Light Coconut Milk 1 tin", "Water 200ml or 6.7fl oz", "Red Onion 1, large", "Spinach 125g or 4.5 oz", "Rogan Josh Paste 1-2 tsp"], "method_steps": ["In a large pot, warm 2 tablespoons of olive oil over medium heat. Add finely sliced red onion and rogan josh paste. Sauté until the onions turn translucent, stirring every now and then. This will take about 10 minutes.", "While the onions are cooking, chop the red chilli and grate the ginger. Also, separate the leaves from the stalks of the coriander. Cut the sweet potatoes into small chunks.", "Introduce the chopped chilli, grated ginger, chopped coriander leaves, and sweet potato chunks to the onion mixture in the pot. Fold in the drained chickpeas. Let everything cook together for 5 minutes, stirring occasionally.", "Add a 1/2 tin of chopped tomatoes. Pour in 200ml of water and elevate the heat until the mixture reaches a boil.", "Lower the heat, cover the pot and let it simmer for about 10 to 15 minutes. Uncover the pot and continue cooking for an additional 15 to 20 minutes. Stir occasionally. The sweet potatoes should be tender and the liquid reduced.", "Pour in the light coconut milk and mix well, allowing the curry to heat through. Fold in the spinach leaves and cook until they wilt, which should take a minute or two.", "The curry is now ready to be enjoyed, best served with rice."], "allergens": "Contains none.", "image": "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"}, {"id": "r61", "title": "Falafel Power Bowl", "meal_category": "lunch_dinner", "section": "Basic Dinner Recipes - Simple - Quick - Tasty", "tags": "", "description": "", "kcal": 334, "protein_g": 13.0, "carb_g": 30.1, "fat_g": 17.9, "fibre_g": 8.6, "prep": "10 min", "cook": "25 min", "makes": "3 portions", "ingredients": ["Rocket 3 handfuls", "Pomegranate 3 tbsp", "Spinach 3 handfuls", "Falafel chickpeas (1 can drained), red onion (1), cumin (1 tbsp), cayenne pepper (1", "Beetroot Hummus 3 tbsp tsp), baking powder (0.5 tbsp), fresh", "Avocado 1, sliced in thirds parsley (15g), fresh coriander (15g), fresh", "Sunflower Seeds pinch dill (15g), black pepper (1 tsp), spring onion (1), garlic (2)", "Slaw purple cabbage (60g, chopped) cabbage (60g, chopped), carrot (35g grated), parsley (1/2 handful), lemon (juice 1), garlic (1 clove), cumin (1/2 tsp) salt (twist)"], "method_steps": ["Preheat the oven to 200 degrees and gather all of the ingredients for easy access.", "Next prepare the falafel mix by adding the following to a blender: a can of drained chickpeas, 1 red onion (quartered), 2 garlic cloves, 1 spring onion, a bunch of parsley (15g), a bunch of coriander (15g), a bunch of dill (15g), 1 tablespoon of cumin, 1 teaspoon of cayenne pepper, 1/2 a teaspoon of baking powder and 1/2 a teaspoon of ground black pepper", "Blend until a thick smooth texture develops. Next transfer the mixture to a baking tray by making 6 falafel patties. Add them to the oven for 24 to 30 minutes, turning halfway.", "As the falafel cooks, begin making the slaw. To make the slaw, chopped the cabbage, peel and grate the carrot and chop the parsley. Add these to a large salad bowl along with a crushed garlic clove, the juice of 1 lemon, 1/2 a tablespoon of cumin, and a pinch of salt. Mix well.", "To each bowl, add a handful of rocket and spinach as a base. Then add a third of the slaw mixture, a third of an avocado (sliced), and a tablespoon of beetroot hummus. Once the falafels are ready serve on top of the vegetable mixture and finish off by topping with a pinch of sunflower seeds and a tablespoon of pomegranate jewels."], "allergens": "Contains sulphites.", "image": "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"}, {"id": "r62", "title": "Hearty Vegan Burrito", "meal_category": "lunch_dinner", "section": "Basic Dinner Recipes - Simple - Quick - Tasty", "tags": "", "description": "", "kcal": 460, "protein_g": 15.3, "carb_g": 81.8, "fat_g": 7.9, "fibre_g": 12.6, "prep": "10 min", "cook": "30 min", "makes": "4", "ingredients": ["Sweet Potato 2, medium", "Garlic 3 cloves", "Red Quinoa 100g or 3.5oz, dry", "Jalapeño Pepper 2", "Water 1.5 cups", "Olive Oil 2 tsp", "Black Beans 1 tin, drained", "Cumin 1 tbsp", "Tortilla Wrap 4", "Red Chilli 1", "Red Pepper 1 medium", "Salt & Pepper 1/2 tsp of each", "Brown Onion 1, medium", "Ground Oregano 1/2 tsp", "Sweetcorn 100g or 3.5oz", "Coriander Leaves 1 tsp", "Lime Juice 1 lime"], "method_steps": ["Preheat the oven to 400°F (200°C).", "Dice the sweet potatoes into cubes. Place in a roasting tray and toss with olive oil, salt, and pepper. Bake for 20-25 minutes until tender.", "Bring quinoa, water, and a pinch of salt to a boil in a medium pot. Cover, reduce heat to low, and cook for 15 minutes.", "Heat oil in a large skillet over medium-high heat. Sauté onions for 2-3 minutes. Add garlic, sweetcorn, and peppers, and sauté for another 10 minutes on medium heat. Season with salt, cumin, coriander, and oregano.", "Once the sweet potatoes are done, add them to the skillet along with the black beans. Once the quinoa is cooked, add them to the skillet and mix well.", "Warm up the tortillas until they are soft and pliable. Spread a layer of the veg mixture, roll up the burritos, tucking in the ends. Fry for 1 minute on each side."], "allergens": "Contains none.", "image": "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"}, {"id": "r63", "title": "Mexican Rice", "meal_category": "lunch_dinner", "section": "Basic Dinner Recipes - Simple - Quick - Tasty", "tags": "", "description": "", "kcal": 258, "protein_g": 9.9, "carb_g": 51.6, "fat_g": 1.5, "fibre_g": 6.6, "prep": "5 min", "cook": "20 min", "makes": "3 portions", "ingredients": ["Chopped Tomatoes 1 tin", "Garlic 3 cloves", "Basmati Rice 1 boil in the bag", "Cumin 1 tsp", "Onion 1 brown", "Paprika 1 tsp", "Black Beans 1/2 tin, drained and cleaned", "Chilli Powder 1/4 tsp", "Carrot 1 medium sized", "Jalapeño 15g/1 small", "Lime wedged", "Coriander fresh, sprig"], "method_steps": ["Prep and cook the rice as per the packaging. As it cooks, move to the next steps.", "Peel and chop the onion and add it to a pot with the olive oil, crushed garlic cloves, and the carrot (peeled and grated).", "Cook on low to medium heat for 3 minutes before adding the tin of chopped tomatoes, chopped jalapeño, and spices. Cook on medium heat until the sauce reduces down (thickens - about 10-15 minutes).", "Once thickened, lower the heat and add the black beans (drained and rinsed) and cooked rice. Mix well before serving with a few coriander leaves on top and a wedge of lime (to squeeze the juice over)"], "allergens": "Contains gluten, sulphites.", "image": "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"}, {"id": "r64", "title": "Moroccan Couscous", "meal_category": "lunch_dinner", "section": "Basic Dinner Recipes - Simple - Quick - Tasty", "tags": "", "description": "", "kcal": 326, "protein_g": 12.1, "carb_g": 56.5, "fat_g": 4.6, "fibre_g": 10.8, "prep": "5 min", "cook": "15 min", "makes": "3 portions", "ingredients": ["Red Pepper 1 large", "Raisins 1.4 oz 40g", "Couscous 3.5 oz or 100 grams, dry", "Chickpeas 1/2 can drain + washed", "Water 4 fl oz or 120ml", "Olive Oil 1 tsp", "Carrot 1 large", "Paprika 1 tsp", "Red Onion 1 small", "Turmeric 1/4 tsp", "Frozen Peas 2.6 oz 75 grams", "Cumin 1 tsp", "Garlic Cloves 3 cloves", "Cinnamon 1/4 tsp", "Fresh Coriander handful, chopped", "Cayenne Pepper 1/4 tsp"], "method_steps": ["Peel and chop the onion, chop the pepper, grate the garlic, and peel and grate the carrot before adding them to a pot on low to medium heat with the olive oil. Cook the veg mixture for 5 minutes before adding the frozen peas and the spice mixture.", "As the veg mixture is cooking, measure out the couscous, and the spice mixture and boil the water in the kettle. Add the spice mixture and cook for another 3 to 5 minutes.", "After 5 minutes, toss in the water and stir well before adding the couscous. Give the pot a stir before taking it off the heat and covering the pot with a lid.", "Leave it for 5 minutes to allow for the couscous to absorb all of the liquid. After the 5 minutes, fluff the couscous with a fork and toss in the raisins before serving."], "allergens": "Contains gluten, sulphites.", "image": "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"}, {"id": "r65", "title": "Peach and Blueberry Salad", "meal_category": "lunch_dinner", "section": "Basic Dinner Recipes - Simple - Quick - Tasty", "tags": "", "description": "", "kcal": 241, "protein_g": 7.8, "carb_g": 11.8, "fat_g": 17.8, "fibre_g": 7.2, "prep": "5 min", "cook": "0 min", "makes": "2", "ingredients": ["Peach 1", "Mixed Leaf Salad 100g or 3.5 oz", "Feta Cheese 50g or 1.7oz", "Blueberries 1 handful", "Balsamic Vinegar 30ml or 1 fl oz", "Walnuts 8", "Balsamic Vinegar 1 tbsp", "Olive Oil 1 tsp", "Salt 1 pinch"], "method_steps": ["To a large bowl, add the mixed leaf salad, blueberries, peach (pitted & sliced), walnuts (whole or chopped) and feta cheese (cubed). Mix well and then split evenly between two bowls.", "Next, make the glaze. Add 30ml of balsamic vinegar to a pot on medium heat for 2 to 3 minutes. This should thicken into a glaze. Alternatively, you can use a store- bought glaze.", "Finally, make the dressing. Mix together a tsp of olive oil with a tbsp of balsamic and a pinch of salt.", "Serve with the balsamic glaze on top and if you like the additional salad dressing."], "allergens": "Contains lactose, tree nuts, sulphites.", "image": "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"}, {"id": "r66", "title": "Quinoa and Roasted Vegetable Salad", "meal_category": "lunch_dinner", "section": "Basic Dinner Recipes - Simple - Quick - Tasty", "tags": "", "description": "", "kcal": 440, "protein_g": 18.5, "carb_g": 51.0, "fat_g": 18.5, "fibre_g": 10.2, "prep": "15 min", "cook": "30 min", "makes": "2", "ingredients": ["Sweet Potato 2, medium", "Lemon Juice 4 tbsp", "Red Quinoa 120g or 4.2oz, dry", "Olive oil 3 tsp", "Water 300ml or 10fl oz", "Garlic 1 clove", "Cherry Tomato 10 single", "Mint Leaves 1 tbsp", "Red Onion 1 large", "Rosemary 1 tsp", "Courgette 1 medium", "Aubergine 1, medium", "Vegan Feta Cheese 1/2 cup"], "method_steps": ["Preheat your oven to 400°F (200°C).", "Place all the vegetables, roughly chopped in a large roasting pan. Add the rosemary sprigs and scatter the crushed garlic over the vegetables.", "Drizzle half of the olive oil over the vegetables and toss lightly so that they are well coated.", "Meanwhile, rinse the quinoa under cold water. Place it in a saucepan with the water. Bring to a boil, then lower the heat to a simmer for about 15–20 minutes, or until the water has been absorbed and the quinoa is tender.", "While the quinoa and vegetables are cooking, prepare the dressing. Combine the remaining olive oil and lemon juice in a screw-top jar. Shake until well combined.", "Once the quinoa is cooked, fluff it with a fork and transfer to a large bowl. Add the roasted vegetables to the quinoa. Drizzle the dressing over the quinoa and vegetables, mixing well to combine.", "Crumble the feta over the top of the salad and sprinkle with a handful of chopped mint leaves."], "allergens": "Contains none.", "image": "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"}, {"id": "r67", "title": "Roast Red Pepper Pasta", "meal_category": "lunch_dinner", "section": "Basic Dinner Recipes - Simple - Quick - Tasty", "tags": "", "description": "", "kcal": 404, "protein_g": 12.8, "carb_g": 69.0, "fat_g": 8.6, "fibre_g": 7.5, "prep": "15 min", "cook": "45 min", "makes": "3", "ingredients": ["Pasta 190g or 6.7 oz", "Oregano 1 tsp", "Red Pepper 2, large", "Chilli Flakes pinch", "Tomato 4 large", "Chives 1 tbsp, chopped", "Garlic Cloves 4", "Parmesan 3 tsp", "Olive Oil 1 tbsp", "Black Pepper twist", "Salt pinch", "Paprika 1 tsp"], "method_steps": ["Start by preheating your oven to 200°C (392°F). Prepare a baking sheet by lining it with parchment paper or lightly greasing it.", "Cut the tomatoes, red peppers, and onions into chunks. Peel the garlic cloves. Arrange these vegetables on the prepared baking sheet. Drizzle them with olive oil and season with salt, pepper, paprika, oregano, and a pinch of chili flakes. Toss everything to coat well.", "Roast the vegetables in the preheated oven for about 45 minutes, or until they are soft and slightly charred. While the vegetables are roasting, cook the pasta according to the package instructions until al dente. Once cooked, drain the pasta and set it aside, reserving a little of the pasta water.", "After the vegetables have roasted, let them cool slightly, then transfer them to a blender or food processor. Blend until smooth to create your pasta sauce. If the sauce is too thick, you can add a bit of the reserved pasta water to reach your desired consistency.", "In a large mixing bowl or the same pot used for cooking the pasta, combine the blended sauce with the cooked pasta. Mix well to ensure that the pasta is evenly coated with the sauce.", "Serve the pasta hot, garnished with freshly chopped chives and a sprinkle of grated parmesan cheese."], "allergens": "Contains lactose, wheat.", "image": "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"}, {"id": "r68", "title": "Roasted Veggie and Black Bean Tray Bake", "meal_category": "lunch_dinner", "section": "Basic Dinner Recipes - Simple - Quick - Tasty", "tags": "", "description": "", "kcal": 543, "protein_g": 17.1, "carb_g": 101.8, "fat_g": 7.2, "fibre_g": 12.5, "prep": "20 min", "cook": "60 min", "makes": "3 Celery 1 stick", "ingredients": ["Sweet Potato 1, large", "Carrots 1 large", "Chopped Tomatoes 1 tin", "Spring Onion 4", "Black Beans 1 tin", "Olive Oil 1 tbsp", "Butternut Squash 200g or 7oz", "Mint Leaves 2 tbsp", "Rice 150g or 5.3oz, dry", "Garlic 1 clove", "Brown Onion 1, large", "Chipotle Tabasco 1 tsp", "Lime Juice 2 limes", "Red Chilli 1", "Green Pepper 1, medium", "Fresh Coriander Leaves 1 bunch", "Sweetcorn 75g or 2.6oz", "Ground Oregano 1/2 tsp"], "method_steps": ["Preheat your oven to 200°C (400°F or gas mark 6).", "Chop the sweet potato it into 2.5cm cubes. Peel the butternut squash and carrot, and cut them into wedges. Toss these with the sweetcorn in a large roasting tray.", "Combine the ground coriander, dried oregano, salt, and pepper. Sprinkle this mixture over the vegetables in the tray. Drizzle with olive oil and toss well. Roast for 35 minutes or until golden and soft, shaking the tray halfway through.", "While the veggies are roasting, finely chop the onion, garlic, red chili, green pepper, and celery. In a large pan, heat olive oil over medium-low heat add the veg and Cook for 10 minutes or until softened.", "Add the black beans (water included) and the chopped tomatoes to the pan. Bring the mixture to a boil, then reduce heat and simmer for 30 minutes or until the sauce has thickened.", "In a bowl, combine the chopped mint leaves, chopped spring onions, lime juice, and chipotle Tabasco sauce.", "Cook the rice according to package instructions.", "Once the veggies are cooked, remove them from the oven. Push them to the sides of the tray, making space in the center. Pour the bean mixture into this space and return the tray to the oven for another 20 minutes or until the beans turn sticky and golden. Mix the roasted veggies and beans together. Serve this hot with rice on the side and the mint salsa on top."], "allergens": "Contains none.", "image": "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"}, {"id": "r69", "title": "Goat’s Cheese Beet Salad", "meal_category": "lunch_dinner", "section": "Basic Dinner Recipes - Simple - Quick - Tasty", "tags": "", "description": "", "kcal": 313, "protein_g": 13.3, "carb_g": 23.7, "fat_g": 18.3, "fibre_g": 3.9, "prep": "10 min", "cook": "0 min", "makes": "4", "ingredients": ["Beetroot 500g or 17.6oz ,cooked", "Honey 1 tsp", "Beluga Lentils 1 tin, drained", "Goats Cheese 150g or 5.3oz", "Red Chicory 140g or 5oz", "Balsamic Vinegar 2 tbsp", "Olive Oil 2 tbsp", "Fresh Chives 20g or 0.7oz", "Fresh Mint 10g or 0.35oz"], "method_steps": ["In a large bowl, whisk together 2 tablespoons of olive oil, the balsamic vinegar, honey, and a pinch of salt and black pepper.", "Add the diced cooked beetroot and drained beluga lentils to the bowl. Toss to coat in the dressing.", "Stir in the chopped red chicory, chives, and most of the mint. Mix gently to combine.", "Fold in most of the goat’s cheese pearls, being careful not to break them up too much. Transfer to a serving dish or individual plates. Scatter over the remaining goat’s cheese and mint."], "allergens": "Contains lactose.", "image": "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"}, {"id": "r70", "title": "Maple Walnut & Blue Cheese Salad", "meal_category": "lunch_dinner", "section": "Basic Dinner Recipes - Simple - Quick - Tasty", "tags": "High Protein / Low Carb", "description": "A perfect harmony of sweet, salty, and savory, this Maple Walnut & Blue Cheese Crunch Salad is a textural delight. Packed with protein from lardons, healthy fats from walnuts, and tangy blue cheese, it’s a bold and flavorful salad that’s perfect for a light lunch or a standout side dish.", "kcal": 528, "protein_g": 21.1, "carb_g": 11.6, "fat_g": 44.3, "fibre_g": 2.4, "prep": "10 min", "cook": "10 min", "makes": "3", "ingredients": ["Little Gem Lettuce 300g or 10.6oz", "Fresh Thyme 1 tsp", "Bacon Lardons 200g or 7oz", "Salt pinch", "Walnuts 70g or 2.5oz", "Apple 1, medium", "Stilton Blue Cheese 45g or 1.6oz", "MSG 1/2 tsp", "Olive Oil 2 tbsp", "Chives 3 tbsp, chopped", "White Wine Vinegar 1 tbsp", "Maple Syrup 2 tbsp", "Chilli Flakes 1 pinch"], "method_steps": ["Heat a dry skillet over medium heat and add the lardons and fresh thyme. Cook for 4-5 minutes until the lardons are golden and crispy. Add the walnuts to the pan and toss them with the lardons. Drizzle in 1 tbsp maple syrup, sprinkle chili flakes, and add a pinch of salt. Cook for 2 minutes, stirring frequently to coat the walnuts in the maple glaze. Remove from heat and set aside.", "In a small bowl, mix the vinegar and MSG. Add the sliced apple (use a mandolin blade for best results) to the mixture, ensuring they are coated evenly. Let them sit for 5 minutes to pickle slightly.", "Take 1 tbsp of the apple pickle vinegar and combine it with 2 tbsp extra virgin olive oil and 1 tbsp maple syrup. Whisk until emulsified.", "Arrange the gem lettuce leaves in a large bowl or serving plate. Scatter the pickled apple slices over the lettuce. Add the lardon and walnut mixture, ensuring an even distribution. Drizzle the dressing over the top.", "Crumble 15g blue cheese per portion over the salad. Sprinkle with finely chopped chives. Serve immediately and enjoy this vibrant and hearty salad."], "allergens": "Contains lactose, treenuts.", "image": "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"}, {"id": "r71", "title": "Mexican Roast Sweet Potato", "meal_category": "lunch_dinner", "section": "Basic Dinner Recipes - Simple - Quick - Tasty", "tags": "", "description": "", "kcal": 484, "protein_g": 16.4, "carb_g": 76.0, "fat_g": 12.8, "fibre_g": 13.4, "prep": "10 min", "cook": "45 min", "makes": "2", "ingredients": ["Sweet Potato 2, medium", "Red Onion 1/2 small", "Cherry Tomato 8, single", "Pumpkin Seeds 2 tbsp", "Sweetcorn 100g or 3.5oz", "Jalapeños in Brine 2 tbsp", "Black Beans 100g or 3.5oz", "Coriander Leaves 10g or 0.35oz", "Low Fat Yoghurt 100g or 3.5oz", "Cumin 1 tsp", "Avocado 1/2", "Salt 1 pinch", "Red Cabbage 70g or 2.5oz", "Lime Juice 2 limes"], "method_steps": ["Preheat your oven to 200°C (400°F). Slice the sweet potatoes in half lengthwise. Place them cut-side down on a baking tray lined with parchment paper. Roast for 45 minutes until soft and caramelized.", "While the potatoes are roasting, combine black beans, corn, avocado, cherry tomatoes, red onion, sea salt, and half of the lime juice in a bowl. In a separate bowl, massage the shredded red cabbage with the remaining lime juice until softened and vibrant in color.", "Blend together yogurt, jalapeño, lime juice, cilantro, pumpkin seeds, and cumin until smooth and creamy.", "Once the sweet potatoes are roasted, flip them over and gently mash the insides with a fork. Top each half with the black bean mixture, massaged cabbage, and a generous drizzle of Yogurt Cilantro Sauce. Serve immediately and enjoy!"], "allergens": "Contains lactose.", "image": "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"}, {"id": "r72", "title": "Pomegranate Chickpea Salad", "meal_category": "lunch_dinner", "section": "Basic Dinner Recipes - Simple - Quick - Tasty", "tags": "", "description": "", "kcal": 268, "protein_g": 12.0, "carb_g": 21.5, "fat_g": 14.8, "fibre_g": 0.4, "prep": "10 min", "cook": "5 min", "makes": "4", "ingredients": ["Cucumber 1, large", "Balsamic Vinegar 3 tbsp", "Romaine Lettuce 300g or 10.5oz", "Olive Oil 3 tsp", "Pomegranate 250g or 8.8oz", "Fresh Mint 2 tbsp, chopped", "Chickpeas 1 tin, drained", "Lemon Juice 1 lemon", "Feta Cheese 100g or 3.5oz", "Black Pepper 5 twists", "Green Olives 20", "Mint 1 tsp, dried", "Spring Onion 3", "Chilli Flakes 1/2 tsp", "Pumpkin Seeds 2 tbsp", "Salt Pinch", "Ground Oregano 1/2 tsp"], "method_steps": ["In a large bowl, combine the chopped Romaine lettuce, chickpeas, pomegranate seeds, chopped cucumber, crumbed feta cheese, olives, chopped scallions, mint, and pumpkin seeds. Toss gently to mix.", "In a small bowl, whisk together balsamic vinegar, olive oil, lemon juice, sumac, dried mint, dried oregano, red pepper flakes, salt, and pepper until emulsified. Pour the dressing over the salad and mix well to coat evenly.", "Serve immediately or chill in the refrigerator for up to 1 hour before serving for a more intense flavor blend."], "allergens": "Contains lactose.", "image": "/9j/4AAQSkZJRgABAQAAAQABAAD/2wBDABELDA8MChEPDg8TEhEUGSobGRcXGTMkJh4qPDU/Pjs1OjlDS2BRQ0daSDk6U3FUWmNma2xrQFB2fnRofWBpa2f/2wBDARITExkWGTEbGzFnRTpFZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2f/wAARCABqAKADASIAAhEBAxEB/8QAGgAAAgMBAQAAAAAAAAAAAAAABAUBAgMABv/EADMQAAIBAwMCBAQGAgIDAAAAAAECAwAEEQUSITFBEyJRYTJxgZEGFDNCobHB0SPhYvDx/8QAGAEAAwEBAAAAAAAAAAAAAAAAAAECAwT/xAAkEQACAgIDAAEEAwAAAAAAAAAAAQIRAyESMUEEEyIyUWFxgf/aAAwDAQACEQMRAD8A9pny5H2qNu45NcV5/urBcDANMDlPGKnNVVe2TVttAE11Qc1UttGScD1NIC9dQr3yD4fMf4pfBq2JxbnKZA25Xv6VEsii0n6A5rqXTXEoHVsn0qklw8Vi7MW3hhznrmlPIoR5MBmazYA9QBSuKUyW0jRO/ib+obiuW4vEOOW9iuaMeRTjyAZmMAd6jkjyk/WgzeyKQs8RXjt/qt4blX4Rsn0PWtLsDtjKwDd6nwHB3K3NaElhgiqpuUHHQdjQBkx8m3Zg9M1aLK4yCK0Rt0hyKlwH46ehoA5uD61SYeUEdeld4m3iT7iokbfgDgUAFDPpVh0rNXz86uCKYE96413vSrXtQkgspRagtKB27+oFRKSirYG95qcVtlVw0n8CljXctxJ5txPuMAUq0PUEnV5pmZJI84AXcT705s2mcvLKq7TyHzwRWfO5UW40bRQnGWpbqo/LXUcqqZV+IIvJHPJx6USuordW7qisjhtuCMZ+WaTamNS0++/NxjyhSQeMnA+HHpUZOM3xBQvsb22qRXkZmicqmcFnA7deKT6leSXFw4Nwz2fxBdo5I5HI7UHawXeoXRkcFY5k8QxBcrxyPb70Rd3ZtZVjlKtIFDkIBg+mPX71i1Nt71+hyjLdI2ttW3SIIwQDgbRwT7fWjLjVVtWW4umlCysB+XlTb4YI9e/0pZo2m6hHLFfGdYvF3BUIwwznkj0zRotrSa8QSzeLMASTKAef8D2opQ+1PscYV0O7eRLuHxeGBJ82MbvcVZrUHlDg+hpXHdXMRIKx7YycqrcgdvvRlpfyXW0xwMynjcpyB/7zW8My6eiJKmErLLC218/PvRG8SLnII9aCu9RFpcRQXcDbJOjg5CjOM+1bJhNskbbom6Gt1JMk1VtrAhs1p4oI6VB2MAcc+vrVWYYPYetMCzHn5VUEK46cVQyBT6itIypIyODQAS7BeT0qUIcZHSsXMnhkMgOeuDV7d1CBeQR1BoAi9n/L25K/Gx2qPc0lWJ1lubeXz9CG6AHHXNEa3chLy1VjhVO81VZ4pWDIkj4OAApJOPWuD5Um3xRSFyQWtjpxhaNvDR/Miscj1NanUNPgQ7Y3MPICjO0HvU6iqR3Bkm2wmcqgLn4+2P55pfrFv+XuBbCWORHJYCRT52J6cdRzWWNvpo0im1oKSez/ACkt3bAId2Uyc8jngdu/2pXdQTPH+cEgYzjxECv0Ydc5/oUZZ6XbXtlGs7JZyLNuMajBbsBz3qdN0uWz1tLe8IltdjFRnjOeMj6/KumCVf2aRajDXZtoGL2znnnlJCYUIx8ucc5Hf5e1eavLuee4mnmgwSu1Qo2oAp7dz0r3d1DbPFNHalI3jXzKigZrx7211ewwLeN4du6ARMmBhiO4609Rk2wT9S/wN0pxBqBbUwsSSRAozNlc4GDntx0pff6jEb53WBZEWcf8+SNycZGO/wD8oqxks7q9NldtMZ1bYDITtOOBg9R8qV3lg/izvbndHDKQ+G6enH060ordyJb5bY/jvTLPOZAMIxVyvPQZ6VbR/wAR2tvE8E0o8dnJAC4z2UccZoUtauhSz2yXLL5nZh5iRyCeuazGhXyKJGSNSD8I5P8A1WSaW2YV6PH1FdQjVFVd7cbgencimFpnGHOQe1I9PntrPcl1KRMPiUftU9DTK1u45TugZTF0XBrXBNttMK0M/BJhKg89RWKSZGO9bRy7lFAXW6O6YDoeRXWIIdsnArSPgChkc8ZP2oiNsgeh70AFI4dATjBrmUOcq2CO4pHa6xMblYpQGRuM4xinKYMQYcd8iox5I5FcSpRcXTE2txSNqtmwfAXDNkZyB1Faw3eVE0Xl39VIHHpUfiRZBZR3UYyYyVcf+J4pQ94V04ywo5ijUbnA5HsfSuH5Ckpk3Re/gbV7rw7m4j2Q+cJzlj/j6VrNbJaLHdYy8JyjSMWdiRwMe3YfU0JoUkLM88koLyHnnGD6D2FEAHVL+UT71sgpWMEAbjnlvUe3yqXlaW/CozfhZZFm064urkjhQ3hkeYH9oz25pdve5kuGguWMindtEhOAQM46DrV71Ft4XslBaLfuOSScdj6nFYWbLBMVRS0qqGY43ggc5B9vSr5pq0PnqkVtru5e9D210FxksJDksQOR88dvanYuH1GzjWW0eOduBMdvf9wGc9KCu7myXTI76C1V0nBypH6bdxntWumqZI7S+ZZtiklI1bccHy47DvSk3q0a89LQHq+kNFcrcyzhpwAqsFIyR3z2PzrPUfw/cwaU86yLK2fEkQjjn37n/dNdficyubcqGQLKgY5UkHoa3m1NH0A3SKfFdQGRv2MByMfT+jTWRqqJcnSTPL6LazRXbkiUyxYYgqMKe+7PtR93r0sk6pbM0cCEBmK/u9vb+6xuHu7iKG2tCBJNJ+o3xKB0G4fM0ZLYfkrJxeMZpAcS4+E993qD/qnJqW36S7k/4EOqXUt5deOiM0THGF4OR/mm2nP+Wiju7iPg7RvQ8KORyPpQ+laZKkMsku6ONzwsgGT370z/ABFPI2n21rAFBbEjZXIOOgz96pySkoJEPobRanbqqBGMjPjaqg85/qtdSkKzqowfKDSb8ORxm4BnOydVDrCeWHuaZXT77xwCDsAFdMG2rZKv03t8yfSj4IgnBxzWFnD4aZb4jz8qM2+X1rQYlfTmglEjOAo70zs7iB0McT5YdQetZ3DNcQkIhUg5FKbWCRNVDoWAXqSOCPSudz+nNRS0apclbZ6BolmjkhkGUcYxXh7nRru31iRZwjQYO1gSNwPTIr3SnKA9DWVxbR38Y3Ah0PB9P+q1yRclozTPKjQFhbxIlOR8KFsDkYptaWUcdsE8VgAMZ+KjGQodrjBFBXM62jNJIMBvKu3JZq5fkYVKNoECXujB5FlW8bORtXZkHHr7VhPY6fp8C+LAZWkcKCS3kB+R7UPca5cLOzi2fwh0BbBA+VDXOuwSweERMDkM+9fiwOnHvWUFJKkK0MrW0t1S5jtuY41aR1YZ5I7+pPrQ1peS3yMkCyx26gYbGASOmB8xQ+napJLFcqINokU5bHXsABRaXEcVuyxBURPiAGMHv/unNNLfZc060KtTRnuGDXDG4kG1trYVcdvvThrjxPwwyBMyAIMA+ZewP8UXdS2kP4fW3kaEzoC8KL5ix67s9xg0vvV26Ol60wM20N4T/Bj04p10JKT2Kb9EtrmFoZZPCdN0bgY5759MEEe1MtQlubaa0mZ2ljnVVkOM7xgfQZzQ8Nza3MVtbXEAORtWWNsj6kdPtRWpSG60wJsnURPtXGNxHTA7Hr/FNrpUUpao1vgUkghI2QYBXL53Hnp6Yo2G23oHYFgOMnpSt7uW6sYkmt3ScEDcPhPHWnOnwXElosBcCFSckDnHpVYoyXa2NqP7CYdqoZeAqjg49P8AVZWsXiSb2xknPNXuT4ki20eAq/GfT0FGRRbVAA4FdiRkbRJ5vaiCOMViOGAFbA0wK7BWNxGqRPIq+fHBFEA5FRIiyRsjDKsMEUpJtaGuxCl9NHdoA5aNmx1yCKeRsPiBzSu30hLTCRDEasWAJ6ZplCCOCc1nijKK+4qbTejZ0SZcMKDuLEFCCN6/IE/aizzVgzDqMj+auUVJUyDzV1b2sMm1oGdmHSM7fvmk6aI0twPI0kbE+IzSYKfxzXvWSOX4gCffrQk2lRSOzB5FZuvmz/dc6wyi7Tspcb2eKl0i5tJla3ie5jDYEYPlC+59c54p1+HrK2EDSOhBDkFZFAO7ABOOfSm0WlNACFm3LnOCKCP4cZbuWeKZ1Mhzt3cA+1XLFav0rkujWSGAyBI7SExdXPhigJrRGjmgsbe3SLacuTjBHTbkYA96Ol0q+eAxrcpk45ZT079K5NBcJta5fHfbxmsfpZKdAmkKpNN02O1ItzbpPt8xMQYuf8fSrW8KyW3h+EZbkD9REx/FPE0W1C4kUyDH7jx9q2aa2tVCIAT0CoKqGLI/zYm14CWdgfCBmQBscr1qLm7SP/hgxu7sOi/L3reWR51IbyIew7/Wg/y3mCqOK6kiC9pbYU+p55pjFGVHNUjiMaADtWyNkD1pgdjvUg5riKjn1oAoJAkmw9CMg1tQsvIX61eI80wNTjFVwO1WPUVVuooAtnHfrUh+cGqjpXDpSAuwBHIrLYyjyOw9s5q/pUDvQBXxLhT1Vh7iu8eYYzGp+Rq3epPSgDMXEpP6agVzSTnoVA9hXH4jVh0NAAsgeQEO7MPeqQW+faiT+6pi6/SgCFj2DB5FcEUSAjvW9Zv8QoA0rNT52+daCsj+qPlQBcjIrsVxqaAP/9k="}, {"id": "r73", "title": "Roasted Tomato & Ricotta Linguine", "meal_category": "lunch_dinner", "section": "Basic Dinner Recipes - Simple - Quick - Tasty", "tags": "", "description": "", "kcal": 477, "protein_g": 16.9, "carb_g": 55.2, "fat_g": 20.4, "fibre_g": 5.2, "prep": "10 min", "cook": "45 min", "makes": "4", "ingredients": ["Cherry Tomato 750g or 26.5oz", "Ricotta Cheese 250g or 8.8oz", "Linguine 240g or 8.4oz", "Parmesan Cheese 50g or 1.7oz", "Sundried Tomato 8", "Olive Oil 2 tbsp", "Fresh Basil 15g or 0.5oz", "Salt 1 tsp"], "method_steps": ["Preheat your oven to 180°C (350°F).", "Halve the cherry tomatoes and place them on a baking tray. Sprinkle with salt and toss to coat. Roast in the oven for 45 minutes until the tomatoes are soft and caramelized.", "Once the tomatoes are roasted, transfer them to a blender or food processor. Add the fresh basil, 50g of grated Parmesan, ricotta cheese, and 2 tablespoons of olive oil. Blend until smooth and creamy.", "While the tomatoes are roasting, cook the linguine according to the package instructions until al dente. Drain and set aside, reserving a bit of the pasta water.", "Toss the cooked linguine with the blended tomato-ricotta sauce, adding a splash of reserved pasta water if needed to loosen the sauce. Serve hot, topped with chopped sundried tomatoes and extra Parmesan. Enjoy immediately!"], "allergens": "Contains lactose.", "image": "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"}, {"id": "r74", "title": "Spicy Aubergine Arrabbiata Penne", "meal_category": "lunch_dinner", "section": "Basic Dinner Recipes - Simple - Quick - Tasty", "tags": "", "description": "", "kcal": 356, "protein_g": 11.6, "carb_g": 64.8, "fat_g": 5.6, "fibre_g": 8.3, "prep": "10 min", "cook": "20 min", "makes": "4", "ingredients": ["Aubergine 500g or 17.5 oz", "Plum Tomato 1, tin", "Penne Pasta 300g or 10.5 oz, tricolor", "Garlic Cloves 4", "Olive Oil 1 tbsp", "Red Chilli 3"], "method_steps": ["Start by setting a pot of water to boil for the pasta. As it heats, split the aubergines in half lengthwise and submerge them in the boiling water. Let them blanch, covered, for about 5 minutes. After, retrieve the aubergines, ensuring the water remains boiling.", "Finely chop the fresh chillies, mince the garlic cloves, and add them to a pan with the olive oil. Dice the blanched aubergines into roughly 3cm pieces and introduce them to the pan. Season with a hint of sea salt and black pepper, and elevate the heat to high, ensuring you stir frequently.", "As the aubergine cooks, proceed to prepare the pasta based on the guidelines provided on its packaging.", "Incorporate the tomatoes into the pan, mashing them gently using a wooden spatula, and add half the amount of water from the tomato tin.", "Let the sauce simmer until the pasta is appropriately cooked. Once done, adjust seasoning as per your taste.", "Once the pasta is cooked, drain it while preserving a cup of the starchy water. Add the pasta to the simmering sauce, adding some of the reserved pasta water if necessary to achieve your desired consistency. Serve and enjoy."], "allergens": "Contains wheat.", "image": "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"}, {"id": "r75", "title": "Spicy Oregano and Basil Rigatoni", "meal_category": "lunch_dinner", "section": "Basic Dinner Recipes - Simple - Quick - Tasty", "tags": "", "description": "", "kcal": 581, "protein_g": 22.3, "carb_g": 83.8, "fat_g": 17.4, "fibre_g": 1.7, "prep": "10 min", "cook": "25 min", "makes": "3", "ingredients": ["Rigatoni 300g or 10.6 oz", "Chilli Flakes 1 tsp", "Light Single Cream 270ml or 9 fl oz", "Fresh Basil 10 leaves", "Parmesan Cheese 50g or 1.7 oz", "Olive Oil 1 tsp", "Garlic Cloves 6", "Black Pepper 1 tsp", "Tomato Puree 2.5 tbsp", "Salt 1 pinch", "Oregano Fresh 1/4 cup"], "method_steps": ["Begin by bringing a large pot of salted water to a boil and cook the rigatoni pasta according to the package instructions. Once cooked, drain the pasta and reserve one cup of pasta water.", "While the pasta cooks, finely chop the fresh basil and oregano.", "In a pan, heat olive oil over medium heat and add the minced garlic. Sauté for a minute, then add the chopped oregano and basil. Cook for an additional minute or two.", "Stir in the tomato paste and chili flakes, and cook for 30 seconds.", "Pour in the single cream and continue cooking for another 2-3 minutes.", "Add the cooked rigatoni to the pan, along with some of the reserved pasta water (if needed), a pinch of salt, black pepper, and parmesan cheese. Mix everything together over medium heat for about 3 minutes or until you get a smooth and creamy texture.", "Serve with additional parmesan and fresh basil if desired."], "allergens": "Contains milk, wheat.", "image": "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"}, {"id": "r76", "title": "Sprout & Pomegranate Winter Salad", "meal_category": "lunch_dinner", "section": "Basic Dinner Recipes - Simple - Quick - Tasty", "tags": "", "description": "", "kcal": 206, "protein_g": 6.3, "carb_g": 21.3, "fat_g": 10.7, "fibre_g": 1.4, "prep": "15 min", "cook": "20 min", "makes": "4", "ingredients": ["Orange Juice 1 large orange", "White Wine Vinegar 1 tbsp", "Orange 1, large", "Sugar 2 tsp", "Brussel Sprouts 300g or 10.6oz", "Salt ½ tsp", "Pomegranate 250g or 8.8oz", "Red Chicory 140g or 5oz", "Olive Oil 2 tbsp", "Fresh Parsley 25g or 0.9oz", "Parmesan Cheese 20g or 0.7oz"], "method_steps": ["Thinly slice the Brussels sprouts using a sharp knife or mandoline and place them in a bowl. Add the salt and ¼ of the orange juice. Toss and let sit for 5–10 minutes to allow the sprouts to soften slightly.", "In a large mixing bowl, combine the remaining orange juice, orange segments, ⅔ of the pomegranate seeds, sherry vinegar, caster sugar, and olive oil. Stir well to create the dressing.", "Add the softened sprouts, red chicory leaves, and parsley to the bowl with the dressing. Toss everything together gently but thoroughly.", "Transfer the salad to a serving platter. Scatter the remaining pomegranate seeds over the top, drizzle with a little extra olive oil, and finish with Parmigiano Reggiano shavings if desired."], "allergens": "Contains lactose.", "image": "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"}, {"id": "r77", "title": "Sundried Tomato Gnocchi", "meal_category": "lunch_dinner", "section": "Basic Dinner Recipes - Simple - Quick - Tasty", "tags": "", "description": "", "kcal": 570, "protein_g": 17.6, "carb_g": 81.7, "fat_g": 19.3, "fibre_g": 5.4, "prep": "3 min", "cook": "6 min", "makes": "2", "ingredients": ["Tricolor Gnocchi 400g or 14.1oz", "Dried Basil 1 tsp", "Light Single Cream 100ml or 3.3fl oz", "Dried Oregano 1 tsp", "1/2 Fat Mozzarella 60g or 1/2 cup", "Sun Dried Tomatoes 10", "Garlic 4 cloves", "Olive Oil 1 tsp"], "method_steps": ["First, finely chop the sundried tomatoes and leave them to the side.", "Bring a pot of water to a boil and cook the gnocchi according to the packet instructions (in this case 4 minutes).", "Next, to a pan on medium heat add a tsp of olive oil and the garlic cloves, crushed. Cook for 2 minutes before adding the sundried tomatoes, tomato puree, and herbs. Cook for a minute before adding the cream, mixing until well combined.", "At this stage, the gnocchi should be ready. Drain the water (reserving a 1/2 cup) and add the gnocchi to the pan. Mix well and add the pasta water if the sauce is too thick/not enough. Finally, add the mozzarella and stir. Allow the cheese to melt before serving."], "allergens": "Contains lactose.", "image": "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"}, {"id": "r78", "title": "Sun-Kissed Mediterranean Salad", "meal_category": "lunch_dinner", "section": "Basic Dinner Recipes - Simple - Quick - Tasty", "tags": "", "description": "", "kcal": 418, "protein_g": 15.2, "carb_g": 73.0, "fat_g": 7.1, "fibre_g": 7.8, "prep": "15 min", "cook": "15 min", "makes": "4", "ingredients": ["Cherry Tomato 250g or 8.8oz", "Pasta 250g or 8.8oz", "Red Pepper 2, medium", "Sweetcorn 1 tin", "Chickpeas 1 tin", "Red Onion 1 small", "Red Pesto 40g or 1.4oz", "Sundried Tomato 6", "Rocket 1 cup"], "method_steps": ["Bring a large pot of salted water to a boil. Add the pasta and cook according to the package instructions until al dente. Drain and rinse with cold water to stop the cooking process, then set aside.", "Heat a non-stick pan over medium-high heat and add the rinsed and drained sweetcorn. Cook for 5-7 minutes, stirring occasionally, until the corn becomes golden and slightly charred. Remove from the heat and set aside.", "In a large mixing bowl, combine the cooked and cooled pasta, chickpeas, rocket, halved cherry tomatoes, charred sweetcorn, diced red onion, diced red peppers, and chopped sun-dried tomatoes.", "Spoon in the red pesto and toss everything together until all the ingredients are evenly coated. Season with salt and pepper to taste. Enjoy immediately as a cold salad, or store in an airtight container in the fridge for up to 3 days. You can also lightly heat it if preferred."], "allergens": "Contains none.", "image": "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"}, {"id": "r79", "title": "Sweet Potato & Mixed Bean Chilli", "meal_category": "lunch_dinner", "section": "Basic Dinner Recipes - Simple - Quick - Tasty", "tags": "", "description": "", "kcal": 542, "protein_g": 13.3, "carb_g": 98.6, "fat_g": 9.2, "fibre_g": 16.9, "prep": "15 min", "cook": "40 min", "makes": "4", "ingredients": ["Chopped Tomatoes 1 tin", "Cumin 1 tsp", "Mixed Beans 1 tin", "Red Chilli 1", "Sweet Potato 2, large", "Paprika 1 tsp", "Red Pepper 2, medium", "Coriander Leaves 1 bunch", "Yellow Pepper 1, medium", "Rice 200g, uncooked", "Brown Onion 1 medium", "Olive Oil 2 tbsp", "Cinnamon 2 tsp"], "method_steps": ["Preheat the oven to 180ºC/350ºF/gas 4. Peel and chop the sweet potatoes. In a roasting tray, toss them with 1 tablespoon of olive oil and a pinch each of cinnamon, cumin, and paprika. Spread out evenly and roast for 35 to 40 minutes until they're tender and slightly caramelized.", "Meanwhile, peel and roughly chop the onion. Pick the leaves from the coriander and finely chop them. Roughly chop the chilli. Deseed the red and yellow peppers and chop them into chunks.", "Heat 1 tablespoon of olive oil in a large pan. Add the onion, coriander, chilli, and peppers. Sprinkle in the remaining spices and cook over a low heat for about 10 minutes, stirring occasionally.", "Add the mixed beans (with their liquid) and the tinned tomatoes to the pan. Mix well, adding a bit of water if it's too thick. Let the mixture simmer gently for about 30 minutes. Stir occasionally.", "Stir in the roasted sweet potatoes. Taste and adjust the seasoning as necessary.", "Pour the stew over cooked rice. Garnish with some fresh coriander leaves."], "allergens": "Contains none.", "image": "/9j/4AAQSkZJRgABAQAAAQABAAD/2wBDABELDA8MChEPDg8TEhEUGSobGRcXGTMkJh4qPDU/Pjs1OjlDS2BRQ0daSDk6U3FUWmNma2xrQFB2fnRofWBpa2f/2wBDARITExkWGTEbGzFnRTpFZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2f/wAARCABqAKADASIAAhEBAxEB/8QAGwAAAgMBAQEAAAAAAAAAAAAAAwUBAgQGAAf/xABBEAACAQMCAggCBgcGBwAAAAABAgMABBESIQUxExQiQVFhcdEygQYVQpGhsSNicoOSk8EkNFJjguEzRFNkc9Li/8QAGQEAAwEBAQAAAAAAAAAAAAAAAAEEAwIF/8QAIhEAAgICAgICAwAAAAAAAAAAAAECEQMxEiEEQSJREzJh/9oADAMBAAIRAxEAPwB5OkytdYiVI527LytpHwY5c85qLpoLOOMXDMqACIYQ7nAOdvSjGeODU0sQaJQVd+YB7+e4okKhAsetp0K6gxIJXB/Hurk3Yju7O34rEgt2jmMb7do6SfAHuHl8xWyxia3tXN0pDR9lzKchkzkep7q1zYsoJpwpUqcBSAoc92SOfOhQyyyALeRxuYJ9EhC9kgjKsAaR13JdaCyxyNCs6MI3jJZFADKu32vcUs4xcS3NokSQzNLqDHsgd2Dz+WabXyC4tWEcEhVdwQAg27/E0ulWWS6kZ3YjUcEnup+zlv4iy3F9EMi3m884962x3V4Blba4YHfKKDn8aYQWR0l5mCIfEdo/Kj9agtl0xqPVtyaZiLobu6Y/3S+3/wAjatatcMuTa3Q/dgf1q7cUPdWSX6TQwTrC2p3Pcgzj1obS2NQlLQZrlox27W7H7kmqHiKj/lrv+QaPF9IoGfQ0ci+opjG9vdplcHPhsaFJPQnFx2JfrOI7GK5HrA1ebiUQH/DuP5De1NJ7R0BZO2v41k1jw/CmcmUcThJ+CcefQN7VU8SgJ36Xb/Jf2rYWBHdVcr3YzQMy/WVvjIMuP/C/tXvrODmekA84n9q06seI9KqZe4En50WAA8TtiQAzfy29qj6ztid5CPWNvajGbY7nbzqOkP8AiI+dKwos0M8UXRyS5jwSXAyTvyxg/fVrWOIhZYroNhizBiDg43wdiK1CTGCC2c16TS8Ji+HnnSNmz40Ua/ktAbkDiNjNEQFdsMrZ2JHIGtMULR3ktx8KNGijv1EZJ2/CqxRhFA7qsrYGDllPniihKbrj6PPKyo4Mekgl5AuT8/u++gQxRWcIbTg80Q/ZHnn8qJBbx2iNLrkYYIIZtmycjI5beNJeNcRaOKRg4Df4j3Gk3XY+m6R7inG44S+uTdeffiuZv+NS3I6O21oTzbO58hRWt+sRfFjtYJO/PmarfWEfDru36u4Zu8tvt41Os9lMvH4maxYEl7xZpVHaOCc+QNarCa1SfVM+OzsDuedazKwYuVkZlyoK/bHp31huODqwh6GXpOlGdf8Ah8qybjJPk6Nopw/VWPCjTOpABLHK4p/w3h0qMk0spOBsMYwfPxpP9EbMSW6u9yZHX7JX4a6lWIYqi4Vee+9d+PjcF2T+TkU5Ki2p41zu4HPx+VZ7q1WdDLCMPzK451qZxuDtigT3SQzRfpF7RwVzufOqrokoV6sHBBr2oeH41r4pD0TCdANLfF60vEvPlXQizb/CD5YNVK55qc+tWMmPH5VVpF05pADZeyRpI8xQgjF+0SF8d6MHUHfJ9RVJHTGzkUqHY507YK1OgZ+E/IUvHGrP/qv/AAn2qy8dsO+dh6o3tXQjeIxtzqeiHj+FZE43YE4F0uT+qfajW/FLOedY0uFZ2OANJ3pisDxSXoowgPwjJ9a4zi0z9ZCDSx0Z7W+N9zXRfSC66JS/ez4rjbmKeW5acuSM7Ej+lYZJLTKcUXs1WE3Wrk2bknI3ZRpozcNSOVViG4O7vk4Hh+VL7RnsrlLgqwAO+eZFPo5hNGXgbLNuF+fOo8lxdx0Xw+aqWzE95JDCFeJCyZJGcEfOtVhPAI40Tc88DzoMvC42V5mDlsbDVtn+tJlumtJDuwIOQB3MKEllTSBt46bOlsFueEwO4lKk7lRjc10/BL439p0wG+Sr58RXJ24a/KlMZIyQTXYcItTa2Sx5JAOdz48/lWnjc7bkYeXwSVbNgw2WG9ZpoInP6VF7RA355o+TnsLnxoM57IkAOQd18aqZCgjILi3lhOPAeXhXPaJF1DS2c4Jp5w64eZm1xmM6RsTzpXxK5tra+ljlmiRs5wzgHeu07RywWh2IxjlUrEdOCBmqrf2mB/arcfvR71PXrTP97gH70UwJMGTy+VV6DsjfYV5r21BH9sgB/bFe6/ad93b/AMYoAYdaC85D91R1nLHtlgeVeSKPGGXOe/NFSNE2wPKmIlJyAMAlfGjxuTIBnnQxkDA3FTGWDq2CBncUAct9KCoWHWSq9KASO6sMk0a26Ru406ic57hTP6XWxa0lGMlGBH31zPDC6XGJVyrDGDyAqLPC3f0X+NKukOgizwhHCtgcsbCmHD7eKG3KImVz3/jSHjlw1u0AhkMbN3j1rZZzyQxIskm8rjB/W9qk4/C/ssk7lS9Da5gDRkRjGdyBXMdXgF2810RGGfZnTUoHLcUwt+tcSv7iJ7iSHoQGVEbBPjvSjitvO76EMkqK25Az99aYo8ZbMpvlGqs7yB4ktFih14fsKxjOP9qbwqUjCls4AHLnXJ/RnjNlcRQcOWJ0IHYYsCMjfnXVF26DURvir0/Z504uLpkjIbO+OQqrRiVzuQRuDROajYcqpFumo4yvhvR/DgiNEF1lXBfThhSbjSRPxFw0cbNpG7AHu86dwoDL0oxgjA286QcTYT38vI4OBkc8V2hMGlrbbarWAn9hd6KllaAb2cGT/lrWRVjc40qCPAEUeFF0ZII54wx2piDvFbRQMyW0II7ujHtSeSRGckxRLJnQNKAb899sU2BE0eljkafGsRsI5S2p2yWycDc+lA0O1dc7kD1FWXBJwVPyoCu7nvz+zRASxxjceVdCCAZyDjH5VbGPs7HyoTHlsw8qICWXHa+6kBn4tAJodRGQwwR51wfFkltpwuoKoGVON28q+ixgyo0TjAbkTtg1zvHOGdKjqy/7HxrOcE+zXHNro5iK7eSVXulDgLpG2BW2yvtPESLpBNEgyg+1g+HjisSROWdNbBk2ZXwQKiKGSOZ0WXJ0dnzPhUjUbdl9yUUNeJLK1+sdqyjI2kz2kA5/fRbKNUidkONJ7Sk7r60vjYCKVzr0nAXG4Y9xoTdYiV2UyGWUHOkZyPn+dZSha4o2g6XJktIrXYuoGSJojkBebb+FfSLKdbiBdsZHJudfOeF2SC4zNsgGcjvNdhwO+6aAqobVGxX2/CqMbqXFMizxbXJoe7ZI7sVRRiME8lGefOvLJpcBiMmiadTZzt4eNUVZIDMnVrJpXzkAtg7nyFcuCZn1lmDZ3zmnPGLlncQxnspu58/ClyrvnbPlXdCKONIH6TUfCrCQsv2gRzxvmiHOe1gju396qYQjahkCgCMqe0qdoeBqpIfLBiNPPc1LoNmXme+vaQm+hSDQAwER1ZBk/hBqwjYOCGlOP1Kvo9fuzXujzyx91MR6RM7nWfVCK8jdGdtWPQ+1To23I/EV7G3xD7zQBPSZ3557jUyrHdJpJUONtzz8q8M4wGH8ZqE82z/qoA5rjHApemMtuBq5Mp2PyNc3NYXK3cYkQgnZd8ZPrX0wsrjTKNXge8Vmn4ZDcKRhZFPcRWUsftG8czpRejhZZLq1TtRosasCwJ2286ss31phEYQADUQ3eK6G8+isE+x6ZRzxqJH3Gs8f0TVJC3TyEkY3ArB4HV+ymPkLV9CVrjq/SRxr0hJChix7q6Xg8TwRo+CHIBYVex+jcNvIJBrdxyZu70pvHbxWy5cgfia0x4uPb2ZZs/PpaCxIZSrsACO+vXV0Il6OMgv455VmuL1iumHCr3sTvWV0yucA558jmt0iUosB6Q5GNW/M71JhUSFTqH+o1PRgjIUAfsgiqtGPiCIfVSPypgRpIJCyMR3DNSqyYIPL9kVQxjIOgenar2Fz8A3/AFqAKlNipZvQr/vUBCrMmoYzv2B71ZkIGU1g+AOapJrYgmRt+4ge1AGkX16r4Ngnr1jb8qIl1eEZ6kgz/wBx/wDNXkJyflVua7+ApBRQ3dyBk2sXmOsDb8Kr1y5PKzQ/vx7VZwMDatNsqgbKB8qAMwu7jmLPl4TD2qvXrgnIsD/OHtTDAB5UOQkNsTTAy9buDv8AVx+Uq+1Sbi4Zc/V0n81c0YEljkmrADfagDKeI3KPjqNyPSRSPzrx4ldHcWc6+rx1pUDXyFWcDPKgBfLxS5BANndb+Dp70EX0j5xYXGfHKAfnTRVHa2FBnAAGBSAXm97OGspc+q+9eN4BsbCbfvyvvWqQAYwO+ol2TbbeiwMxvgEx1K5I8AV96r1/bT1C59DpH9a2Qbqud9qKwA5ACgBd1+QABeHzn/UvvXheSEYPD7gfNPetLs3a7R++oXfnv60ABN0dJBtbjYd7L/7VR70qBi1uWPkyj+tGuWZYzpJHoaFbMZCoclvXeiwP/9k="}, {"id": "r80", "title": "Sweet Potato and Black Bean Burritos", "meal_category": "lunch_dinner", "section": "Basic Dinner Recipes - Simple - Quick - Tasty", "tags": "", "description": "", "kcal": 572, "protein_g": 16.8, "carb_g": 82.4, "fat_g": 19.3, "fibre_g": 12.7, "prep": "10 min", "cook": "40 min", "makes": "2", "ingredients": ["Sweet Potato 1 large", "Oat Yogurt 2 tsp", "Black Beans 1 tin", "Garlic Cloves 2", "Cooked Rice 100g or 3.5oz", "Cumin 1 tsp", "Tortilla Wrap 2, 8 inch", "Spinach 100g or", "Lime Juice 1 lime", "Paprika 1/2 tsp", "Olive Oil 2 tbsp", "Spring Onion 3", "Jalapeños 2 tbsp, pickled & sliced"], "method_steps": ["Preheat your oven. Toss the chopped sweet potato with a drizzle of olive oil, paprika, cumin, and cinnamon. Lay them out on a baking tray and roast until they are tender and slightly caramelized.", "In a pan, heat some olive oil over medium heat. Add minced garlic and sauté until fragrant. Add in the same seasonings you used for the sweet potatoes and stir. Add the black beans and cook until they're warmed through.", "After cooking the rice, place the spinach in a colander right above the pot of hot rice. The steam from the rice will wilt the spinach. After a few minutes, squeeze out any excess water.", "In a mixing bowl, combine the sliced spring onions, lime juice, sliced jalapeños, and a splash of the jalapeño pickling juice.", "Lay out the tortillas and evenly distribute the roasted sweet potatoes, black beans, salsa, oat yogurt, rice, and wilted spinach. Roll up the tortillas to form the burritos and then fry them on low heat for 1 minute on each side."], "allergens": "Contains wheat.", "image": "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"}, {"id": "r81", "title": "Zesty Chorizo-Chickpea Stew", "meal_category": "lunch_dinner", "section": "Basic Dinner Recipes - Simple - Quick - Tasty", "tags": "", "description": "", "kcal": 306, "protein_g": 18.4, "carb_g": 22.1, "fat_g": 14.7, "fibre_g": 10.7, "prep": "10 min", "cook": "25 min", "makes": "2", "ingredients": ["Chickpeas 1 tin, drained", "Chilli Flakes 1/2 tsp", "Red Pepper 1 large", "Fresh Parsley to garnish", "Red Onion 1 medium", "Chorizo 80g or 2.8oz", "Rocket 1 handful", "Red Pepper Hummus 20g or 0.7", "Garlic Cloves 2", "Paprika 1 tsp"], "method_steps": ["Slice the chorizo and place in a frying pan over medium heat. Cook until it turns golden, then remove it from the pan, draining excess fat on a paper towel.", "In the same pan, sauté the sliced onion and chopped red pepper for about 10 minutes. Incorporate the sliced garlic and continue to cook for an additional minute.", "Add the can of tomatoes to the pan, refilling half of the empty can with water and pouring it in as well. Follow this with the drained chickpeas, paprika, chilli flakes (if using), and houmous. Bring the mixture to a boil and then let it simmer for about 10 minutes until it thickens.", "Adjust the seasoning to your liking. You might find a squeeze of lemon enhances the flavor by cutting through the richness of the chorizo. Finally, stir in the rocket and roughly chopped parsley.", "Your Zesty Chorizo-Chickpea Stew is now ready to be savored! Enjoy this hearty, flavorful, and nutritious dish."], "allergens": "Contains none.", "image": "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"}, {"id": "r82", "title": "Zesty Mushroom and Black Bean Tacos", "meal_category": "lunch_dinner", "section": "Basic Dinner Recipes - Simple - Quick - Tasty", "tags": "", "description": "", "kcal": 338, "protein_g": 11.6, "carb_g": 50.2, "fat_g": 9.8, "fibre_g": 8.0, "prep": "10 min", "cook": "25 min", "makes": "4", "ingredients": ["King Oyster Mushrooms 400g or 14.1 oz", "Orange Juice 1 orange yield", "Soft Taco Shells 12", "Water 150ml", "Onion 1 medium", "Avocado 1", "Red Onion 1 small", "Black Beans 1 tin", "Oregano 2 tsp", "Salt 1 pinch", "Soy Sauce 2 tbsp", "Chilli & Garlic Sauce 4 tsp"], "method_steps": ["Begin by shredding the king oyster mushrooms into thin strips using 2 forks. One to stabilize and one to strip.", "Heat some olive oil in a pan and sauté the medium onion until it becomes translucent. Add a pinch of salt to the onions.", "Stir in the 4 tsp of chilli and garlic paste, 2 tsp of oregano, 2 tbsp of soy sauce, juice from one orange, and 150ml of water. Mix well until everything is combined.", "Add the shredded mushrooms to the pan, stirring to coat them thoroughly with the flavourful sauce.", "Let the mixture simmer until it reduces down and the mushrooms are fully cooked.", "Stir in the drained black beans and cook until they are heated through.", "To assemble the tacos, spoon some of the mushroom and bean mixture onto each soft taco shell. Top with slices of red onion and avocado.", "Serve the tacos with a lime wedge on the side for squeezing over just before eating."], "allergens": "Contains soybean.", "image": "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"}, {"id": "r83", "title": "BBQ Chicken Flatbreads", "meal_category": "lunch_dinner", "section": "Fake-Away Dinner - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "Savor the flavors of flatbreads, where spicy, marinated chicken meets the sweet and tangy goodness of BBQ sauce, all nestled atop a crispy flatbread. Topped with melted mozzarella, fresh bell pepper, and red onion, and garnished with vibrant coriander, each bite offers a delightful mix of textures and flavors. Perfect for a quick dinner.", "kcal": 430, "protein_g": 42.2, "carb_g": 48.5, "fat_g": 8.3, "fibre_g": 3.0, "prep": "15 min", "cook": "20 min", "makes": "2", "ingredients": ["Chicken Breast 2 average", "Cajun Seasoning 1 tbsp", "Flatbreads 2", "Olive Oil 1 tsp", "Red Pepper 1 medium", "Coriander 1 sprig", "Lemon Juice 1 lemon", "Red Onion 1/2 small", "Ground Cinnamon 1 tsp", "Cheddar Cheese 30g or 1 oz, half-fat", "BBQ Sauce Cheese 30g or 1 oz"], "method_steps": ["Begin by marinating the chicken. In a small bowl, combine the Cajun seasonings, lemon juice and a pinch of salt and pepper. Rub this mixture thoroughly.", "Air fry until the chicken is fully cooked through. Once done and slightly cooled, cut the chicken into small pieces.", "Preheat your oven to 180°C (fan-assisted). Prepare a baking tray by lining it with parchment paper", "Lay the flatbreads on the prepared baking tray. Spread the 1 tsp of BBQ sauce evenly over each flatbread, leaving a small border around the edges. then sprinkle half of the grated cheese over each flatbread.", "Next add the cooked chicken pieces, chopped red bell pepper, and thinly sliced red onion evenly over the cheese.", "Bake in the preheated oven for about 6 to 10 minutes, or until the cheese is melted and bubbly, and the edges of the flatbreads are crispy. Garnish the baked flatbreads with chopped coriander before serving."], "allergens": "Contains lactose, wheat", "image": "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"}, {"id": "r84", "title": "BBQ Chicken Nachos", "meal_category": "lunch_dinner", "section": "Fake-Away Dinner - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "A perfect blend of smoky, spicy, and cheesy flavors. Crisp tortilla chips are layered with seasoned BBQ chicken, sweet corn, and hearty black beans, then smothered in melted cheese. Finished with a drizzle of extra BBQ sauce and slices of fiery jalapeños, this dish is a delightful twist on traditional nachos.", "kcal": 568, "protein_g": 49.7, "carb_g": 48.1, "fat_g": 19.8, "fibre_g": 6.5, "prep": "10 min", "cook": "8 min", "makes": "1", "ingredients": ["Chicken Breast 1, cooked", "Tortilla Chips 50g or 1.7oz", "Cheddar Cheese 35g or 1.2oz, 1/2 fat", "Black Beans 30g or 1oz", "BBQ Sauce 30g or 1oz", "Sweetcorn 25g or 0.9oz", "Jalapeños 25g or 0.9oz", "Garlic Powder 1/2 tsp", "Black Pepper 1/2 tsp"], "method_steps": ["Start by preheating your oven to 400°F (200°C). This will ensure your nachos cook evenly and the cheese melts perfectly.", "In a bowl, combine the shredded chicken with enough BBQ sauce to coat it generously. Add salt, black pepper, and garlic powder to the mix, ensuring the chicken is evenly seasoned.", "Line a baking pan or tray with parchment paper for easy cleanup. Spread the tortilla chips out in a single layer on the pan, making sure there are minimal gaps between them.", "Evenly distribute the BBQ-coated chicken over the tortilla chips. Sprinkle the corn and black beans over the chicken. Finally, cover everything with the shredded cheese, ensuring even coverage for a perfect melt.", "Place the baking pan in the preheated oven and bake for 8-10 minutes, or until the cheese has melted beautifully and the edges of the chips begin to turn golden.", "Remove the nachos from the oven. Drizzle additional BBQ sauce over the top for extra flavor (optional). Scatter the sliced jalapeños evenly over the nachos for a spicy kick."], "allergens": "Contains lactose, sulphites. May contain wheat.", "image": "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"}, {"id": "r85", "title": "Beef and Black Bean Quesadilla", "meal_category": "lunch_dinner", "section": "Fake-Away Dinner - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "A flavor-packed dish that offers a beautiful balance of textures and tastes. It features lean beef and hearty black beans enveloped in a crispy tortilla, brought to life with a perfect medley of spices. The rich cheddar cheese and creamy avocado lend a comforting creaminess, making this dish a wholesome and satisfying meal.", "kcal": 486, "protein_g": 41.9, "carb_g": 34.4, "fat_g": 20.0, "fibre_g": 10.75, "prep": "5 min", "cook": "10 min", "makes": "2", "ingredients": ["Lean Beef Mince 250g or 8.8 oz", "Olive Oil 1 tsp", "Black Beans 1/2 tin", "Paprika 1/2 tsp", "Avocado 1 small", "Oregano 1 tsp", "Tortilla Wrap 2, 8 inch", "Coriander Leaves 1 sprig", "Cheddar Cheese 30g or 1.05 oz, 1/2 fat", "Tomato Puree 1.5 tbsp", "Garlic Clove 1", "Cumin 1 tbsp"], "method_steps": ["Drain and rinse 1/2 a tin of black beans. Peel and finely chop 1 clove of garlic. Also, slice 1 small avocado into thin slices.", "In a skillet, heat 1 teaspoon of olive oil over medium heat. Add the chopped garlic and cook until fragrant. Then add the beef mince, cooking until browned. Sprinkle in 1 teaspoon each of ground cumin and oregano, and 1/2 teaspoon of cayenne pepper. Mix well to coat the beef in the spices.", "Stir in the black beans and 1.5 tablespoons of tomato puree. Cook for another 2-3 minutes, ensuring all the ingredients are well combined.", "Spread half of the tortilla with the beef and bean mixture. Layer the avocado slices over the beef, and sprinkle the half-fat cheddar cheese on top. Fold the tortilla in half, pressing it gently to secure the filling.", "Wipe the skillet clean and heat it over medium heat. Cook the quesadilla for about 2-3 minutes on each side, or until the tortilla is golden and the cheese has melted.", "Remove from the heat and let it rest for a minute before cutting into wedges. Garnish with fresh coriander leaves and serve immediately while hot. Enjoy this savory and fulfilling dish."], "allergens": "Contains lactose, wheat.", "image": "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"}, {"id": "r86", "title": "Big Mac Inspired Smash Tacos", "meal_category": "lunch_dinner", "section": "Fake-Away Dinner - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "Combining the iconic flavors of a classic Big Mac with the easy, handheld convenience of a taco. Featuring seasoned, flat-cooked beef mince, cheese, pickle, lettuce, and a tangy homemade sauce, all wrapped up in a warm, soft tortilla. Perfect for a quick and satisfying meal, these tacos offer a unique and delightful fusion of flavors.", "kcal": 420, "protein_g": 38.7, "carb_g": 23.8, "fat_g": 18.7, "fibre_g": 1.8, "prep": "5 min", "cook": "5 min", "makes": "2", "ingredients": ["Lean Beef Mince 250g or 8.8 oz", "White Sugar 1/2 tsp", "Tortilla Wrap 2, 8 inch wraps", "Paprika 1/2 tsp", "Cheddar Cheese Slices 4", "White Wine Vinegar 1/4 tsp", "Lettuce 1 cup", "Garlic Powder 1/4 tsp", "Lighter Mayonnaise 1 tbsp", "Onion Powder 1/4 tsp", "Pickled Gherkins 3", "Salt pinch", "Yellow Mustard 1 tsp", "Black Pepper 5 twists", "White Onion 1 tsp grated"], "method_steps": ["First make the Big Mac-inspired sauce. In a small bowl, combine 1 tablespoon (25g) of light mayonnaise, 1 teaspoon (10g) of yellow mustard, 1/4 teaspoon of white vinegar, a chopped pickle gherkin, 1/2 teaspoon of paprika, 1/4 teaspoon of onion powder, a pinch of salt, 1/4 teaspoon of garlic powder, 1/2 teaspoon of white sugar, and 1 teaspoon of grated white onion. Mix well to combine.", "Start by seasoning the beef mince with salt and pepper to taste.", "Lay out the 8-inch wraps on a flat surface. Evenly distribute and pat the seasoned beef mince flat onto each wrap.", "Heat a non-stick frying pan over medium-high heat. Carefully place each taco, beef side down, into the pan. Cook until the beef is well browned, then flip the taco to heat the other side.", "After flipping the tacos, immediately lay the cheese slices on the cooked beef.", "Cook for 1 more minute and remove the taco from the pan. Top the cheesy beef with some pickle slices and lettuce, then generously spread the prepared sauce over the top."], "allergens": "Contains lactose, wheat, mustard", "image": "/9j/4AAQSkZJRgABAQAAAQABAAD/2wBDABELDA8MChEPDg8TEhEUGSobGRcXGTMkJh4qPDU/Pjs1OjlDS2BRQ0daSDk6U3FUWmNma2xrQFB2fnRofWBpa2f/2wBDARITExkWGTEbGzFnRTpFZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2f/wAARCABqAKADASIAAhEBAxEB/8QAGwAAAwEBAQEBAAAAAAAAAAAAAwQFAgEGAAf/xAA+EAACAQMCAwYCBwUHBQAAAAABAgMABBESIQUxQRMiUWFxgTKRBhQjQlLB0TNyobHxFSREYpLh8ENTc4OT/8QAGAEAAwEBAAAAAAAAAAAAAAAAAAIDAQT/xAAgEQACAgIDAQEBAQAAAAAAAAAAAQIRAyESMUETUSIy/9oADAMBAAIRAxEAPwCmsuOlaMoAz+VeNn4lcZLmdlI5b4q1ZcQkmsY3dsyMN6WMuQzjRXEwYV9248/lU5JZjvqGKLqbb+eaYUf7Ubfzrvaqf6UkrOP60RY5WGSNPmTigBkSp1JoiybbUqsZ+84P7ooqovg3+qgArPtyNDEuD4e9ESIH7vzzRRbqecYoAArg8s13bHMCmPqiH7mPQmuGxjPIuPegBfUACCR86yWHiPnRn4a3NJAT5il5ra5jGSmQOoGaAPsg+dfAg9Me9ADMTWSkjHZ8elADBcg47Nz518c9UNKyfWFUaVDHrvWU+s6u9ENOeYbegBwYA3VhWTpP4vlWCgAyc1zuA/EfnQB4u34bNduHkOAemK9HY2phiAODjyo0NmYowBOfZFplLbYYnkOduQ/SsSoDKx+X8KJ2WkDWxXwAG9bCi3JCuzvyJOML6VpIixyev8a0DKk8kGnzHP50aK2Zjk5rBuY4ZFj07k4zXbniFvbRGSWQsuPhH6VN5EOoMaWGJfiYfOiI0QXKIWHiBQbaVp7VZoFXS260vMTJN2Ta/FiCRUpZmvDeC9KBuFQ4KqD61huIhMdxTnlg86V7aO4QrowBtnxFIXNlKrdpaXD68fA529jS/f29GqKY/dfSSG1U64Xzj2z4V9B9KbGRgsqSwt/mXI+Yry09wzS9ndau0XumliE7XQgYsOeMkfOrKTo3hE/RLe+tbpcwyq3oaOAOjYr84iaWKQtE7RldhlsU5Bx+8EqKzqUBBzjBPrW8xeB7aezhmH2kYB/GuxqXdcPkgy0f2qeXMU3a3DTwiSCTI5ac5FcW5YOQQVYc0amUkxXFolKXA2BPvWsyEciKfurGO7BliLLIBuFbAP8AvU3sUJwxmBHjIaYU39ry0/xrgWQ9APesdhEpzql/+hobmBBkvJk+DEmllJR7A+jO+GDfOm0+wiB3Dvy/yjx96Fbjt5ETcFjjOnFFkYS3LH7oOw8hypgNwxDGpq7NKsaszjTGo1ZJwCPWtW7CW4Kt+zQd49CfCmJbCG+SRZJNcbLjQpqM5+IokltkR7iXiCMtrC8pYY7RhpQZ86qcM4Nb2tupljjlmI7zlc+wz0pPh3EI4dFjcRiIRjSjr8Jxt/w1bjQrDjx3GK5OcuVNaLao+OEQADGdgANhSc0byYCZyeZpmV+yhJxnAJAoC3Iit9cyFdKBiRvgelDdujbox9TjKBe+GHVWxShBhn05YjptmmxfK+W7Jwp686JEI5RrjkBz06/KlajNGddE+9htJipusFl9jjw2qG9oEdpZu0gtSSQ697rsNutenmABIIz6jNKmFrYt2WFSRtR2yKopOK1syv0kRScIhgZ3dppH5KQdXoAP51KSRtGABkb4PMV6v6vAEkZbeEu432xq8q81JaMJzG0Olm7wVSTt5eNWjK+xUinw76Qz26tHcIXYDK8gfSnouMx8WtgYw0N1HzGcgfqK8xLBLZtH28bqXXuqw5jxqz9H7C3nZLgalkGQwVufr41slrRqq7Ltjd9oocDBzhl8DW+J2wkQXEexHxeYpBCbXiOhsASjO3LI/wBv5VaixJHpO6kYNVhLlGyM48XRBBzzOD6V3Bxg49QKA8HZzNHpJ0sRua0NhjSSp86cUd4erG7jJKg77Z57GgodOonpTFmkUdzG/wBbViCNtS70DicZt55Ux3WyR6GgDVkzNbI4UMWOTv40vf8AaPexRJMbfLZDBsYPnW+FiReHDS525YNQ7sM17I8mgLqzqOTqrjgv06pLej0fHOIWNjZx2HZfWHKZVBzA/ET03rNhx2FOHwW7qRMFEYJ5bDmT0FQ+G2rcQ4ikM0gQlT313zgVfATg8eiOASREFpZTjKL5DrTON6ZNNR0UhbtLF3mADDBcHOKxNax6AWBCDugfnQLXj/D2m0C4GM4wUI/Km7uRbhXZGBCHSMHr51DIljXJhuToQC9lCQw2XbPSpyrcC9M1sNQVS+cbennmq7WnbwLHMGCAbj8VMx6Y2WNdlqWON1b0EpULaDIQ2od4A7dM0N/iIzyHyohXRLIxc9mWJUdTSRbTKSWOHO4p3KnRVSTOsquw1FhnY6etMvGsGO4pK/CcZ8qCyJFXDK2nnjbAzvTJ9hKN9EL6VrNJJbsseEUFQ4bqTnB8K59Gp2hvDBhQrd45O4OKtMizQlJQCjDBFTbHhbRXbNGySgMGV26eR863Dn+i4y7MlDj0O32P7TtmJGo56eVW7X9kDUNohLxkNkMyr06Z/wCGrruLe11HoNh5114f8ksvZCvN7+YqM5c+NcQA8gwPnmkjeWzSOxkXJY5OG/Sjrf2gGC5PgQjfpVSRUFrAQSsEIK8sRDanb+0HE7FXjI7UDb16ipSTPudz5Yprh981tLiUMYn+Lb4T40ASOH3rcPvGhuFIjY4IP3TT3EeExXUeqMLht84zVPi3BoeJJrUhZcd2Qcj61Djub3gsvY3cbPF06/I1CcKdotGVk617fg94txcx6lRSAQdgDt7UXifFhxSFYYSY98yBhyxyFWi8PEo/7pLGHJyUkXPsRSnF+E9tC0yx6bwD4l5MfOlW9g6u2QE+zYNlVGcMoPt0p2C6lsZkmiGdeMkHusMciP1oKAaDFeMyykYAIwR45Iped2QJoVnByrM52b/maGlLspZ7ax4kl/bAp3ZFA7WM7lP1HnRJFRk1s5AB+Acz614ZJbi1lS4t30NzON/6ivTWfG4ZYf74Vgk8fuN+lc2SM47jtGcYsJNNNJcCQKwwMAZwope7tX+rswlRsnYY/hT7jbUCCDv5GgzvHDEZGUsB0UZNcCyybpq2U+aW0BsFlEB+ssCy8j+Kp3EOJx27kSEahvoTdvfoK5eS8RvISttGYlPML8Xzpa1+jN7OGeRlgJzgZyK7ceKUl/YSnXRm1e84rKyGRoIR+AfwqrFbx8HsX1SM2s91Sd6K93a8MjW3tkE1wBjC+Pma5a2TySi84g+/3V6DyArqjjXUVSJOVbY1wSz7KJp5tmbvHPTyofF+IArscKDhfM1q7u9UZyezhXpUhtd3P2hQiNdkUg/OulKlSIN27YWC47uAfzptJgOag+9KpA4OWbHqDR4iAO84JPhSRU7fIwJ2b83BXHmK2kgYAKxJx5VlYMdT61oQ9Bk05o1a8Raz7sgLw+GN19P0qqOwvrc40TRnmCM/0qKY3xjf2r6OKaJ9cLujeNaBu7+jURftLSV7d+gzkUuE4tZnEiC6QeeTVSHiMqgC5iDf5k/SmUuLeb4ZFz4HY0jgmaptHm7i+tJGK3Vu0DHYl4859+VZj4Nw+5OuK5QZG4jYYPsa9PJArDcAjzGaSl4TaOSWtYSfHRj+VJ834x/ovwl2/wBH0tJO2geJ8baZBqBHhTE/BeH3BE0sZjl5sschAz6cqK/BrRhgwbeAkYfnQv7Gs1GBC+P/ADP+tHzkHJGIbaCGD6vHcOsa8tRyQPAGtvxewtVETTr3Bjcc6GeD2Q/wqN++7N/M0SK0hh/ZW8EZ8VjGaRYKdoHNPTFF400jEWNpLcE8iEIUe9ckTil6MXVzFaRnmkfeY0/Jq099zjzOBSUt9bx5CsZGHRBmqrGl2Lzfhq1toLMYgj1P1kk3JrN3dpANczlnPJRux9qA9xdT4ESiFTtnm1ai4eqsGclnPNmGc04gs+q9USPso3RPA+fnRoYsfdUY9adWzjx3fmNq41rhidPIfiNIlJegcjXA5HFECFlyM7UMjSCV1b+laEmlB8WTyAHKmUrQHxS8GCRan3euhb0AkrbD3am+R2rjHYetMAuoviv+FH+qtA3wGMWp9mpoHIGfCuDrQAt/fuv1QezVhre9kO0lqPAaWO9Nt8PtXLcntOfWsvdATtHElOI7iJMfh1j86323G0OkXNu378ZNNnac+lFHIelC2Al9Z40ObWR/9bD86+NxxY9LP/Q/608Cdt650rQJkkvFz/17NN/+0x/Ohm341JzvYB+7GR+dPXO4FHU7LSp22gJsdnNDaSfWZEllOcHBwNtuZrkdrJEFOtCMb/Z9fnVOT4D70D7o9KV3sBVu2A0RyojZzllzt6UF4b0/4mPHlb/71ThA08utbHL3poRpUBOguJ4+5M4dvFY9O1aNy8sgQJgHqd6dk32PLFLqBjlXPmTUlsBKa7KMVVHdhzwNvnSy3d1G3dMSb7jss/nVQ/tfauIo7Vdhzq0F/Nmn/9k="}, {"id": "r87", "title": "Buffalo Chicken Burritos", "meal_category": "lunch_dinner", "section": "Fake-Away Dinner - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "Combining low-fat cottage cheese and mozzarella with a spicy buffalo sauce, this recipe offers a tantalizing mix of tastes that satisfy your cravings while keeping things light. Each burrito is a great source of lean protein from chicken breast, making them an excellent choice for post-workout recovery or a nutritious meal on-the-go.", "kcal": 331, "protein_g": 44.4, "carb_g": 21.8, "fat_g": 7.5, "fibre_g": 2.2, "prep": "15 min", "cook": "15 min", "makes": "4", "ingredients": ["Chicken Breast 4 (125g or 4.4oz per breast)", "Ground Thyme 1 tsp", "Cottage Cheese 220g or 7.7oz, 0% fat", "Ground Oregano 1 tsp", "Mozzarella 100g or 3.5oz, 1/2 fat", "Tortilla Wrap 4, small", "Hot Sauce 60g or 2.1 oz", "Light Cream Cheese 50g or 1.7oz", "Fresh Chives 2 tbsp", "Paprika 1 tsp"], "method_steps": ["In a mixing bowl, combine cottage cheese, buffalo sauce, cream cheese, oregano, thyme, paprika, and mozzarella. Use a hand blender to mix until smooth.", "Stir in the fresh chives into the cheese mixture.", "If not already done, cook the chicken strips as desired (grilled, baked, or pan-fried work well). Let cool slightly, then add to the cheese mixture.", "Lay out the tortillas and divide the chicken and cheese mixture evenly among them. Roll up tightly to form burritos.", "If you prefer a warm burrito, quickly grill on a hot pan or press in a panini maker until the outside is crispy and golden. Wrap in cling film and store in the fridge for up to 5 days and longer in the freezer."], "allergens": "Contains lactose, wheat.", "image": "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"}, {"id": "r88", "title": "Chilli Cheese Loaded Fries", "meal_category": "lunch_dinner", "section": "Fake-Away Dinner - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "Experience the perfect blend of crunch, zest, and cheesy comfort with these chili cheese loaded fries. Air-fried potatoes provide a healthier, crispier base, elevated with a sprinkling of salt and a touch of olive oil. A savory, aromatic beef mince cooked with a medley of spices like cumin, cinnamon, paprika, and chili powder crowns the fries.", "kcal": 436, "protein_g": 37.4, "carb_g": 48.4, "fat_g": 10.4, "fibre_g": 6.8, "prep": "10 min", "cook": "20 min", "makes": "4", "ingredients": ["Potato 1kg or 35.2 oz", "Salt 1 tsp", "Lean Beef Mince 500g or 17.6 oz", "Olive Oil 1 tsp", "Chopped Tomatoes 1/2 tin", "Red Chilli 1", "Red Pepper 1 large", "Cumin 1 tsp", "Cheddar Cheese 60g or 2.1oz, 1/2 fat", "Paprika 1 tsp", "Low Fat Yogurt 4 tsp", "Chilli Powder 1/2 tsp", "Light Mayo 2 tbsp", "Cinnamon 1/2 tsp", "Sriracha Sauce 2 tbsp", "Spring Onion 1"], "method_steps": ["Wash and cut the potatoes into thin fries.", "Preheat the air fryer to 200°C (or 400°F). Toss the potatoes with salt and olive oil, then place them in the air fryer. Cook for 15-20 minutes or until golden and crispy.", "While the fries are cooking, prepare the chili. Cook the beef mince in a pan over medium heat until browned. Add the cumin, cinnamon, paprika, chili powder, salt, and pepper. Mix well.", "Stir in the chopped tomatoes and let it simmer until the tomatoes are cooked down and the mixture is thick.", "In a small bowl, mix together the light mayo, sriracha, and ketchup to create the sauce.", "Once the fries are done, remove from the air fryer and place in a serving dish.", "Top the fries with the chili beef, a generous amount of light cheddar, and drizzle with the sauce. The heat from the fries and chili should melt the cheese.", "Garnish with chopped spring onions and red chili, and dollop over some low-fat yogurt before serving. Enjoy!"], "allergens": "Contains lactose, egg.", "image": "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"}, {"id": "r89", "title": "Citrus Fire Chicken Burrito", "meal_category": "lunch_dinner", "section": "Fake-Away Dinner - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "A robust and vibrant taste experience, blending succulent chicken in a tangy lime, sriracha, and spice mixture. Its kick of heat is balanced by the creamy smoothness of low-fat cream cheese, all enhanced by the rich flavors of sweet corn and aromatic coriander.", "kcal": 400, "protein_g": 32.4, "carb_g": 46.3, "fat_g": 9.4, "fibre_g": 3.8, "prep": "10 min", "cook": "20 min", "makes": "5 Burritos", "ingredients": ["Chicken Breast 4 average", "Cumin 1 tbsp", "Tortilla Wrap 5 8 inch wraps", "Paprika 1 tbsp", "Basmati Rice 150g or 5.3 oz", "Olive Oil 1 tsp", "Lime Juice 2 limes", "Coriander Leaves 1 sprig", "Franks Hot Sauce 80g or 2.8 oz", "Sweetcorn 80g or 2.8 oz", "Cream Cheese 60g or 2.1 oz", "Sriracha Sauce 2 tbsp", "Garlic 4 cloves"], "method_steps": ["Begin by chopping the chicken into bite-sized pieces.", "Combine the cloves of minced garlic, cumin, paprika, the lime juice, and sriracha in a bowl. Add the chopped chicken and mix well, ensuring each piece is evenly coated.", "Heat 1 teaspoon of olive oil in a frying pan over medium-high heat. Once the oil is hot, add the marinated chicken. Cook until the chicken is browned and cooked through, stirring occasionally to prevent it from sticking to the pan.", "While the chicken is cooking, prepare the basmati rice. Follow the instructions on the packaging for the best results.", "When the chicken is cooked, add sweet corn, hot sauce, and low-fat cream cheese to the pan. Stir to combine and allow the cream cheese to melt and coat the chicken and corn.", "Once the rice is cooked, add it to the chicken mixture. Mix well to ensure the rice is evenly distributed and coated with the sauce.", "Lay out a tortilla on a flat surface. Spoon an appropriate amount of the chicken and rice mixture onto the center of the tortilla. Garnish with fresh coriander. Fold the tortilla to create your burrito, tucking in the sides as you roll.", "Heat a clean pan over medium heat. Add the wrapped burrito and fry until golden brown on each side. This not only gives the tortilla a crispy texture but also helps to seal the burrito, making it easier to eat."], "allergens": "Contains lactose, wheat, may contain sulphites", "image": "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"}, {"id": "r90", "title": "Five Guys-Inspired Burgers", "meal_category": "lunch_dinner", "section": "Fake-Away Dinner - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "Enjoy a healthier twist on a classic Five Guys burger with this \"Fakeaway\" recipe. It features lean beef patties topped with light cheese, all nestled in soft brioche buns. Complemented by a tangy, homemade sauce and crisp lettuce, these burgers offer a deliciously satisfying meal that's a bit lighter on calories but heavy on flavor.", "kcal": 516, "protein_g": 44.7, "carb_g": 39.8, "fat_g": 19.9, "fibre_g": 3.1, "prep": "10 min", "cook": "10 min", "makes": "2", "ingredients": ["Lean Beef Mince 280g or 10oz", "American Style Mustard 1/2 tsp", "Light Cheese Slices 4", "Gherkin 1, grtated", "Brioche Buns 2", "Salt 1 pinch", "Black Pepper 5 twists", "Shredded Lettuce handful", "Light Mayo 1 tbsp", "Ketchup 1 tbsp"], "method_steps": ["Season the beef with salt and pepper. Divide the lean beef mince into four equal portions (70g/2.5oz each). Shape each portion into a thin patty.", "Heat a grill or frying pan over medium-high heat. Once hot, add the beef patties and cook for about 3-4 minutes on each side or until they reach your desired level of doneness.", "While the patties are cooking, prepare the sauce. In a small bowl, mix together the light mayo, ketchup, gherkin (grated) and mustard.", "A couple of minutes before the patties are done, place a slice of light cheese on each patty to melt. Meanwhile, lightly toast the brioche buns in a toaster or on a skillet.", "Assemble the burgers. On the bottom half of each bun, spread a generous amount of the prepared sauce. Add the cheese-topped beef patties, followed by shredded lettuce. Cap each burger with the top half of the brioche buns."], "allergens": "Contains lactose, eggs, mustard.", "image": "/9j/4AAQSkZJRgABAQAAAQABAAD/2wBDABELDA8MChEPDg8TEhEUGSobGRcXGTMkJh4qPDU/Pjs1OjlDS2BRQ0daSDk6U3FUWmNma2xrQFB2fnRofWBpa2f/2wBDARITExkWGTEbGzFnRTpFZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2f/wAARCABqAKADASIAAhEBAxEB/8QAGwAAAgMBAQEAAAAAAAAAAAAABAUBAgMABgf/xAA7EAABAwIEAggDBQcFAAAAAAABAAIDBBEFEiExQVEGEyJCYXGBkRQyUiNigpKhFjNDscHR4SRUY3Ki/8QAGQEBAQEBAQEAAAAAAAAAAAAAAAECAwQF/8QAIREAAgICAgMAAwAAAAAAAAAAAAECEQMhEkETMVEiYbH/2gAMAwEAAhEDEQA/AGxeAOSHlm57rnv9kO4947LRCwqHCQNB1TGP5QltNGHSX4pmzRRgsAsnjtLcLKQaqMFRsrBUCtZZvdAkqwXWVgFopAVguNhxXAg7FATZTZcFYKkK2XWV7KLICllQVEcM7c+y2y6XKWz5ZJcx4IBnNiEMeUlul1WeWCu7TNAB5Ja5xqJGxsb2kW/CZo6cu6zIPpR7KtCx5JNkJV1Aibe/kpkrmviu3fmlFQJ6mXQHKNlSDvC6jO25OqbteF57DaaZg10TeNrwFChoeqk3Kya13FWyFQEkjiql7u623iVm5x63LbUcUVAWkWJAJXkeVcqR6I46Vsz6uZwBzlo9lV4cwDM4+pW80jWaAhrvHWywkkawXN3X5C36lZlKT9GlxRm5x1AOyqHgHR+qs97HmwDiLa9of2QjSx1SAHHQbFcmsi3ZtTi9UGCtcw2cA79EVBUsmaS24I3B3CFEYc2xFgRppsVnEDHINxbTXiu0Ms06kc5Qi1oZZ12cLDVdYr2nmCn1Efw5GU35pJVMlaczdGlNPiG/CmIs7Q0usSwVMRiOh2UbCQBSzup545tSWnVOZsSZXhrGkBm7rHdLJaR9O0kNJYO8saaVrHHkVQVZQNa22VaNpQNmowubzC4OadkBixmXgtQbLQBvgpswboCmdEUkQmu598oWYykaBZVdWaCnE9yImO7YAvdc8kuMbKlboKrIWRMza5UvNdSRtBbOzM4fNxHgBwW0GLU2IQSZHNMmXRv9Upmwf4uZpcSxt7lw3svnynF5Ko9CTUQibEKSLtOnGnI3VJMYoxTF5lJtp2G5j6IuOno4eyyCJuXjlBPuVlUsjqZmQvppC0ggECzR6hdHJI57Yod0miBzR0srxsSbNCxb0gqJKlrmUkdrixc7b2Tqaghjg6p1OCwbJb/p46izYI3Nzd5t08kXqiO47YQzEqvPlMcceYki13fzWtDVSdcW1VnvvoeXorw0zp5HSnK1h2aBx5rQsB+0Ed3gFuvG3NObVNI6Kq2HB2ZoLdl2ZyEoalstUYszi4AF+myYOYw8V7Mc+UbOMlTA5ZhGCSsYa4dYCEZLTtkFrgoZ2HN7q6GRrS4lGaV0UzL3GhGoPmlPw7WmwFm8PBYyUlTGPsn+6Hz4hGdQ1ygoPzjYD3Vm5nbfoto6UblEMY1uwU2UHjjfe9rrcQvdwstQ62wU5iqZMpMlKzPLr4XslOK1cNSY4JWkRucPsm99H4xH1uHSBwvYX0XnMJLKV8s9QHdUxuXNvlB4ALw54zc7vXw9WLio+iKvDn01S1tI7q+svkyu5fyV2YrNC3JWQS5xu9jdCoqsYEddCaX7WM73HPkmTa5kzyHMHZF7DX9FxndflG/6a1emLX41TdQS3OXk6sy6+d0dhNa+alJBuB8p/ofFDVkMTyRNBG3NYgbO/wAIWGgbmJpZXxSA3+bh/VEoKNVQcW9jWqkmftb3SevmNO5l2hz3i+UHZN2TTllntizjci6WYnR1NVIZey6wytAFrBMbhz3ow4yqmH4PicNbE5rHkSM3a4WIVMdNbGIpKV2RocestzNrJHS01TSTZ2ZY3s17RHaC9PSV0FXRF8m3yua4cV6qi/2Y2jz2Hy1EWIsMTHukzXygau1X0J1NG4XBskWETxxNcTGGuc43eN7cAfRNutJGjrrvjqtHNppkvpSNjdYPjezgtutco63mtkBi87EX81TJGTyKLOR+4WMkNtW7IDWxJVg0JXHNLH8rjbkUQyu+tnqEsUGgKyHZVQu7+U/eC3aMwu1zXDwKoOe0OYWuFwdwvOYzJT0lNJT9U9jXOzXDSQV6NzXBp7JQ8kQeDmb7hZlFMqdHh46k0sjJWOyW71rgg8E0jxSmirpHNgY82BFtgeaaz4NQTuzPpYy48bWug5ejVLmvDeI/dK4yxX2dFNXsErcSZUE9ZBH6i+nmgGVLY5QWlsJ5tBsEdN0an/h1Yt95iwd0dqQO1M0+IZ/lY8L7OnkXQTFWtAzGSN45tdr7K4xEO7JuBfQkIE4A+/amN/BgW0WDZXAumldbmsvBEiyMmryNBla8SPItY7rJr3uprD5yNrWsiqjCWTEOL3ggWuCto6F4iDC4G3e4q8Gug5/ClBE8MbdzmkC2h3TenLmMAJQ1FTStNnEED7uqOEJHBd4RrZykywkKs1xKoQ1vzOAUCZjdBcroYNRclWL2sF3myGfM8nsaDnxWeQuN3Ek+KEsTU+OwOOSpa6B/3tR7pnFJHM0Oje14PEG6xqsKjqRZ8bb8wNUrk6NTROz0k7mHwNv5LJuh7ZcGpEBjlJuRM0fUL/qFYY7VRaVFE4eLTdUD0Oe3Z7h6q4nmH8R3qksfSWlOkjJIz4tRMeN4fJtUNHnohBmKib6gfMKfiJOLWn0QjK6lf8s8Z/EtRNEdntPqgNviHHuNUdcTvG1Uzs+oLszPqCAtnB/hNXZv+Nnsozs+oLusjHeHugstnP0N9l2d/Cw9FmaiBu8jR6rN+I0bPmnj91SBGZ57xUWJ3JKBkx2hZtJm/wCouh39IWH9zTyv/DZANixSGAJE/FcRm/dUwYObtVQwYlV/vZ3tB7reylolMcVNfS0g+1laDyvc+yVVOOyTdikZkB779/QKKfA7nUEk7khHxYPlHEeFlL+Fr6GmGD6f1KjqYuTvzFXCkKlMzTwng78xVH0VM/5mX8yURxUc0oAL8GoH7wM/VYu6OYe7eEDyKZtVhslASnovQH5QR6rM9F6cHsyyDycU9UjdKAhPRsN2qJh+Jd+zzv8AdTD8SfcFKUDz56PO41Uv5lI6NNPzTSn8ZT5clARDovT8S8+bitG9GKNvdcfxFOlyUBU3AKNvA/mK2bhNKzYH8xRbgL7LnKUAdtBA07f+j/dX+DgOwHuVrYXUEaqgz+Di4EjyJVHULb6SOA8z/dbHgpOyhT//2Q=="}, {"id": "r91", "title": "Irresistible Tuna Quesadillas", "meal_category": "lunch_dinner", "section": "Fake-Away Dinner - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "A yummy, crunchy tuna and corn quesadilla with creamy mayo, melted cheese, a kick of cayenne, and fresh chives for a bite that's simply delightful. Sandwiched between crisp tortillas, these quesadillas offer a satisfying crunch with every bite, making them irresistibly mouthwatering.", "kcal": 446, "protein_g": 45.5, "carb_g": 31.2, "fat_g": 15.9, "fibre_g": 5.3, "prep": "5 min", "cook": "10 min", "makes": "2", "ingredients": ["Tinned Tuna 240g or 8.4 oz , drained", "Sweetcorn 150g or 5.3 oz", "Tortilla 2, wholewheat", "Mayo, lighter than light 4 tbsp", "Monterey Jack Cheese 60g or 2.1 oz", "Red Onion 1/2 small", "Chives 1 tbsp", "Black Pepper 1 twist", "Cayenne Pepper 1/4 tsp"], "method_steps": ["Begin by creating the flavorful filling: combine the flaky tuna with creamy mayo, aromatic chives, sweetcorn for a touch of sweetness, and a sprinkle of cayenne for a spicy kick. Fold in freshly ground black pepper and finely chopped red onion for an added layer of flavor.", "Next, spread a generous portion of the tuna mixture onto one side of the tortilla, ensuring an even distribution. Sprinkle some shredded Monterey Jack cheese over the top, its mild flavor perfectly complements the spicy tuna.", "Finally, fold the tortilla in half. Place it in the air fryer and cook for 10 minutes until the tortilla turns golden brown and crisp, and the cheese inside is melted and gooey."], "allergens": "Contains fish, eggs.", "image": "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"}, {"id": "r92", "title": "Pulled Chicken Quesadillas", "meal_category": "lunch_dinner", "section": "Fake-Away Dinner - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "A feast of flavors and textures. Tender chicken, seasoned with a spice blend of cumin, chili, cayenne, and paprika, is simmered with tomatoes and balsamic vinegar, then pulled for a satisfying bite. This spicy chicken is tucked into a crispy tortilla with melted light mozzarella and a dollop of cooling low-fat yogurt.", "kcal": 504, "protein_g": 48.7, "carb_g": 55.3, "fat_g": 10.2, "fibre_g": 8.7, "prep": "10 min", "cook": "25 min", "makes": "2", "ingredients": ["Chopped Tomatoes 1 tin", "Low Fat Plain Yogurt 2 tbsp", "Chicken Breast 2", "Garlic Cloves 2", "Pineapple 1/2 small", "Tomato Puree 1 tbsp", "Red Onion 2 small", "Balsamic Vinegar 1 tbsp", "Red Pepper 1 medium", "Cumin 1 tsp", "Tortilla 2 wholemeal", "Paprika 1 tsp", "Mozzarella 80g or 2.8 oz", "Cayenne Pepper 1/4 tsp", "Lime Juice 1 lime"], "method_steps": ["Begin by making your salsa. Finely dice the pineapple, red onion, red pepper and mix them together, adding a generous squeeze of lemon juice. Set this vibrant salsa aside for later.", "For the chicken, start by butterflying the breasts. Lightly spray your pan with low- calorie cooking spray and fry the chicken for about 5-10 minutes until it's nicely browned on both sides. Season with a pinch of salt and pepper, then remove from the pan and set aside.", "In the same pan, sauté the onion, garlic, and spices, adding a splash of water to form a paste-like consistency. Add the chopped tomatoes and a bit more water, followed by the tomato paste. Season again with salt and pepper.", "Allow the sauce to simmer for about 5 minutes, then reintroduce the chicken to the pan. Cover and let it all simmer together for another 15 minutes, or until the sauce has thickened.", "Stir in the balsamic vinegar and continue to let the sauce reduce. Dip each wrap in the sauce to ensure it's fully coated. Set these aside once they're well-covered.", "Remove the chicken from the pan and shred it into bite-sized pieces.", "To serve, top the sauce-coated wrap with the shredded chicken, a dollop of yogurt, and a spoonful of the tangy, homemade salsa and some mozzarella. Place in the air fryer for 5 minutes at 190 and then serve with extra salsa on the side."], "allergens": "Contains lactose, gluten, sulphites.", "image": "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"}, {"id": "r93", "title": "Hot Honey Glazed Halloumi Gyros", "meal_category": "lunch_dinner", "section": "Fake-Away Dinner - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "The Hot Honey Glazed Halloumi Gyros combines salty halloumi with a sweet-spicy glaze, nestled in a warm flatbread. Its crisp lettuce, sweet-smoky vegetables, and tangy sauces create a tantalizing texture and flavor medley. Nutritious and protein- packed, it offers a satisfying balance of carbs, protein, and vegetables.", "kcal": 556, "protein_g": 27.0, "carb_g": 58.8, "fat_g": 24.6, "fibre_g": 3.0, "prep": "1 min", "cook": "8 min", "makes": "2", "ingredients": ["Halloumi 160g or 5.6 oz", "Flatbreads 2", "Red Pepper 1 medium", "Sweet Chilli Sauce 1 tbsp", "Red Onion 1 small", "Peri Peri Mayo 2 tsp", "Honey 2 tsp", "Lettuce handful", "S&P Seasoning 1 tbsp", "Water 2 tsp", "Chilli Flakes 1/2 tsp", "Paprika 1 tsp"], "method_steps": ["Begin by slicing the halloumi cheese into even pieces.", "In a bowl, combine the 2 tsp of honey, sweet chilli 1/2 tsp of chili flakes, 1 tsp of paprika, and 2 tsp of water. Stir these ingredients together until a consistent marinade forms.", "Place the halloumi slices into the bowl with the marinade, ensuring each piece is well coated. Allow them to sit in the marinade for a few minutes for maximum flavor absorption.", "Heat a frying pan over medium heat, and cook the marinated halloumi slices until they are golden brown on both sides. Once cooked, set them aside.", "In the seperate pan, add the sliced red onion and red pepper. Fry them until they become soft and slightly caramelized. This should enhance their natural sweetness.", "Sprinkle the 2 tbsp of S&P seasoning over the softened onion and pepper mixture, stirring well to evenly distribute the seasoning.", "To assemble your gyros, lay out the flatbreads and spread a layer of lettuce over each. Place the seasoned onions and peppers over the lettuce, followed by the honey-glazed halloumi.", "Drizzle peri mayo over each gyro for a tantalizing finishing touch."], "allergens": "Contains lactose, may contain sulphites", "image": "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"}, {"id": "r94", "title": "Hot Honey Halloumi and Chicken Tacos", "meal_category": "lunch_dinner", "section": "Fake-Away Dinner - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "A perfect blend of sweet, spicy, and savory elements wrapped in a soft tortilla. Each taco is packed with protein-rich chicken and halloumi, drizzled with hot honey for a touch of sweetness and heat, complemented by creamy avocado and the tang of pomegranate seeds.", "kcal": 464, "protein_g": 44.7, "carb_g": 24.9, "fat_g": 20.7, "fibre_g": 1.5, "prep": "15 min", "cook": "10 min", "makes": "4", "ingredients": ["Chicken Breast 4 (125g or 4.4oz per breast)", "Honey 2 tsp", "Avocado 2 small", "Fresh Mint 2 tbsp, chopped", "Halloumi Cheese 160g or 5.6oz", "Chilli Flakes 1/2 tsp", "Tortilla Wrap 4", "Rocket 2 handfuls", "Harissa Paste 3 tsp", "Low Fat Yoghurt 4 tsp", "Pomegranate 4 tbsp"], "method_steps": ["In a small bowl, mix harissa, honey, and chilli flakes. Set aside for later use.", "Heat a skillet over medium-high heat. Add the chicken strips and cook until they start to brown. Pour the hot honey sauce over the chicken and continue to cook until the chicken is thoroughly coated and cooked through. Add the halloumi strips to the same pan, allowing them to soak up some of the sauce and cook until golden and crispy, about 2-3 minutes per side.", "Warm the tortillas in a dry pan or microwave. Layer each tortilla with rocket, sliced avocado, cooked chicken, and halloumi strips. Drizzle any remaining hot honey sauce from the pan over the fillings. Sprinkle pomegranate seeds and chopped mint on top. Serve each taco with a dollop of yogurt."], "allergens": "Contains lactose, wheat.", "image": "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"}, {"id": "r95", "title": "Lean Big Mac Burger", "meal_category": "lunch_dinner", "section": "Fake-Away Dinner - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "Savor the flavors of flatbreads, where spicy, marinated chicken meets the sweet and tangy goodness of BBQ sauce, all nestled atop a crispy flatbread. Topped with melted mozzarella, fresh bell pepper, and red onion, and garnished with vibrant coriander, each bite offers a delightful mix of textures and flavors. Perfect for a quick dinner.", "kcal": 475, "protein_g": 42.0, "carb_g": 48.0, "fat_g": 12.6, "fibre_g": 4.8, "prep": "10 min", "cook": "10 min", "makes": "1", "ingredients": ["Beef Mince 120g or 4.2 oz, 5% fat", "American Style Mustard 1/2 tsp", "Seeded Bun 1", "Garlic Powder 1/4 tsp", "Cheese Slices 2", "Black Pepper 1/2 tsp", "Salt 2 pinches", "Lettuce 2 handful", "Light Mayonnaise 1 tsp", "Pickle 1", "Tomato Ketchup 1 tsp, reduced sugar"], "method_steps": ["Start by seasoning the lean mince. In a bowl, mix the mince with garlic powder, salt, and pepper until well combined. Form into two equal-sized patties.", "Preheat a non-stick pan over medium heat. Cook the patties for about 4-5 minutes on each side, or until they are fully cooked through and have a nice sear on the outside.", "While the patties are cooking, prepare the sauce. In a small bowl, combine the reduced sugar ketchup, light mayonnaise, mustard, garlic powder, and grated pickle. Stir until the ingredients are well mixed.", "To assemble the burger, start with the bottom bun. Spread a portion of the sauce over the bun, then add a layer of shredded lettuce. Place the first cooked patty on top of the lettuce, followed by a slice of light burger cheese.", "Add the middle bun layer, and repeat the sauce, lettuce, second patty, and another slice of cheese. Top with the final bun, and press down gently to compact the burger slightly for easier eating."], "allergens": "Contains lactose, wheat, eggs, mustard, sulphites", "image": "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"}, {"id": "r96", "title": "Lean Double Smash Burgers", "meal_category": "lunch_dinner", "section": "Fake-Away Dinner - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "This delicious smash burger recipe offers the perfect balance of juicy, lean beef, fresh veggies, and a mouthwatering burger sauce. Made with low-fat cheddar and served on soft brioche buns, these burgers are a healthier take on the classic, perfect for a guilt-free indulgence without sacrificing taste.", "kcal": 550, "protein_g": 54.9, "carb_g": 41.5, "fat_g": 18.0, "fibre_g": 4.2, "prep": "10 min", "cook": "12 min", "makes": "2", "ingredients": ["Beef Mince 320g or 11.3oz, lean", "Lettuce 2 leafs", "Salad Tomato 1, medium", "Paprika 1 tsp", "Brioche Burger Bun 2", "Black Pepper 2 twist", "Cheddar Cheese 4 slices, half-fat", "Salt 1 pinch", "White Onion 1, medium", "Light Mayonnaise 1 tbsp", "Ketchup 1 tbsp", "Mustard 1 tsp"], "method_steps": ["In a small bowl, mix together the light mayonnaise, ketchup, mustard, paprika, a pinch of salt, and black pepper. Stir well and set aside for later.", "Divide the lean beef mince into 4 even portions. Roll each portion into a loose ball, season with salt and pepper, and set aside.", "Heat a non-stick pan or skillet over medium-high heat. Once hot, place the beef balls onto the pan. Using a spatula, smash each beef ball down until thin and cook for 2-3 minutes on one side until crispy. Flip, add a slice of low-fat cheddar cheese to each patty, and cook for another 1-2 minutes until the cheese melts.", "While the burgers are cooking, slice the white onion, tomato, and wash the lettuce. Toast the brioche buns in the same pan or on a griddle until lightly crispy.", "Spread the burger sauce generously on both sides of the toasted brioche buns. Add a lettuce leaf, a slice of tomato, and some raw onions on the bottom half of each bun. Place the cheesy smash patty on top and finish with the top bun."], "allergens": "Contains lactose, eggs, mustard", "image": "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"}, {"id": "r97", "title": "Loaded Nachos", "meal_category": "lunch_dinner", "section": "Fake-Away Dinner - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "Takeaways don't always need to be ordered. This loaded nachos variation is sure to be at least 1/2 the calories of a restaurant-based version. A good mixed meal, despite it being higher in fat content. If exercising, give yourself at least 3 hours post meal to avoid any stomach discomfort that may arise.", "kcal": 600, "protein_g": 44.2, "carb_g": 50.0, "fat_g": 25.0, "fibre_g": 9.0, "prep": "10 min", "cook": "10 min", "makes": "4 portions", "ingredients": ["Mince 500g, lean", "Low Fat Yoghurt 20g per portion", "Onion 1, brown", "Spice Mixture cumin (1 tsp), paprika (1 tsp), chilli flakes (pinch), salt, pepper.", "Chopped Tomatoes 1 tin", "Mozzarella 80g", "Salsa Mixture plum tomato (4), olive oil (1/2 tsp), red onion (1/2), garlic clove (1),", "Jalapeño 1 juice of 1 lime, jalapeño (1/2)", "Olive Oil 1 tsp", "Guac Mixture (optional) avocado (1),", "Mixed Beans 1 tin, drained & rinsed red chilli (1), red onion (1/2), coriander (1 tsp, chopped), juice of 1 lime, plum", "Tortilla Chips 40g per portion tomato (1 large)", "Garlic 3 cloves, crushed"], "method_steps": ["First, make the guac. To a bowl add 1/2 an onion (chopped), 1 red chili (deseeded & chopped), 1 avocado (cored and mashed), 1 tsp of coriander (chopped), the juice of 1 lime, 1 plum tomato (chopped). Mix the ingredients well.", "Next, make the salsa. To a bowl add 4 plum tomatoes (chopped), 1/2 tsp olive oil, 1/2 a red onion (peeled and chopped), 2 garlic cloves (crushed), juice of 1 lime, a handful of coriander (chopped), pickled jalapeño (2 tbsp chopped).", "Next to a pot on low-medium heat, add 1 tsp of olive oil, 1 brown onion (peeled and chopped), and 3 garlic cloves (crushed). Cook for 3 minutes.", "Then add the mince to the pot and cook until brown. Once browned off, add the spice mixture and mix well before adding the chopped tomatoes. Cook for 5 more minutes. Finally, add the beans (drained and rinsed) and cook for 2 minutes.", "As the beans are cooking, add 40g of nachos to each plate (if serving right away, if not add the nachos each time you eat separately). On the side of each plate add a tablespoon of guac, a tablespoon of low-fat yogurt, and two tablespoons of salsa.", "Next, add the mince on top of the nachos and top with cheese (20 grams per portion). If you want, place the plate under the grill for the cheese to melt further.", "MyFitnessPal"], "allergens": "Contains lactose, gluten, eggs.", "image": "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"}, {"id": "r98", "title": "Mixed Bean Quesadilla", "meal_category": "lunch_dinner", "section": "Fake-Away Dinner - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "A quick-fire Mexican dish that is bursting with flavors. If you need a quick meal then this is perfect. Packed with fiber and a moderate serving of protein, this meal is sure to keep you fuller for longer.", "kcal": 514, "protein_g": 22.3, "carb_g": 60.2, "fat_g": 18.0, "fibre_g": 19.0, "prep": "5 min", "cook": "10 min", "makes": "2 portions", "ingredients": ["Mixed Beans 1 tin, drained and rinsed", "Wholewheat wraps 2, large", "Garlic 3 cloves, crushed", "Spice Mixture paprika (1/2 tsp), cumin (1/2 tsp), oregano (1/2 tsp), cayenne (1/4", "Olive Oil 1 tsp tsp)", "Red Pepper 1 , deseeded & chopped", "Guac Mixture (1 tbsp) avocado (1), red", "Red Onion 1/2, peeled & chopped chilli (1), red onion (1/2), coriander (1 tsp,", "Mozzarella 1.4 oz or 40g chopped), juice of 1 lime, plum tomato (1 large)", "Coriander sprig, fresh"], "method_steps": ["First, make the guac. To a bowl add 1/2 a red onion (chopped), 1 red chili (deseeded & chopped), 1 avocado (cored and mashed), 1 tsp of coriander (chopped), the juice of 1 lime, 1 plum tomato (chopped). Mix the ingredients well.", "Next to a pan on low-medium heat add 1 tsp of olive oil, the other 1/2 of the red onion (chopped), 3 garlic cloves (crushed), and red pepper (deseeded and chopped). Cook for 3 minutes.", "Add the spice mixture and then add the beans (drained and rinsed). Cook for another 3 to 5 minutes. Remove the bean mixture and add them to a bowl. Set the bowl to the side and clean the pan to be used immediately again.", "Place a wrap on the pan (without oil), on low-medium heat. To one half of the wrap, layer in the bean mixture, 20 grams of cheese, and a tablespoon of guac. Cook for 2-4 minutes before closing over the wrap.", "Remove the wrap and cut it in half. Repeat the process from step 5 to make the second portion.", "Alternatively, you can add a wrap to the pan and cook it for 3 minutes. Then remove it and add another wrap. Cover it with the entire bean mixture, cheese, and 2 tablespoons of guac. Add the precooked wrap on top and then simply cut into quarters when you remove it (this can be a little messy).", "MyFitnessPal"], "allergens": "Contains lactose, gluten, eggs, sulphites", "image": "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"}, {"id": "r99", "title": "Spicy Chicken Quesadilla", "meal_category": "lunch_dinner", "section": "Fake-Away Dinner - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "Dive into a dish that packs a flavorful punch with every bite. These quesadillas are filled with perfectly seasoned chicken, a homemade spicy jalapeño mayo, and melted cheddar, all crisped up in a golden tortilla. Ideal for a quick lunch, dinner, or a satisfying snack, these quesadillas bring a zesty twist to your mealtime.", "kcal": 391, "protein_g": 40.7, "carb_g": 22.3, "fat_g": 15.4, "fibre_g": 5.0, "prep": "5 min", "cook": "0 min", "makes": "2", "ingredients": ["Chicken Breast 2 (125g or 4.4oz per breast)", "Cayenne Pepper 1/2 tsp", "Tortilla 2, 8-inch wraps", "Jalapeños Brine 3 tbsp", "Cheddar Cheese 50g or 1.7oz, half fat", "Light Mayonnaise 40g or 1.4oz", "Jalapeños (In Brine) 40g or 1.4oz", "Olive Oil 1 tsp", "Paprika 1/2 tsp", "Garlic Powder 1/2 tsp"], "method_steps": ["Flatten the chicken breasts to ensure even cooking. Season them liberally with paprika, cayenne, onion powder, and garlic powder.", "Heat olive oil in a pan over medium heat. Add the seasoned chicken breasts and cook until golden and thoroughly cooked, about 5-7 minutes per side. Once cooked, chop the chicken into small pieces.", "In a bowl, combine the light mayonnaise, cheese, chopped jalapeños, jalapeño brine, and a dash of each spice (onion powder, garlic powder, chili powder, paprika, and salt). Mix well until all ingredients are incorporated.", "Add the chopped chicken to the spicy mayo mixture and stir until the chicken is well coated.", "Heat a non-stick skillet over medium heat. Place a tortilla in the skillet, spread half of the chicken and sauce mixture on one side of the tortilla, and fold the tortilla over to form a half-circle. Cook until the tortilla is golden and crispy, then flip to crisp the other side. Repeat with the second tortilla.", "Cut each quesadilla into wedges and serve hot. Enjoy the melting cheese, spicy chicken, and the crunch of the toasted tortilla in each delicious bite."], "allergens": "Contains lactose, wheat, eggs, sulphites.", "image": "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"}, {"id": "r100", "title": "Summer Salmon Tacos", "meal_category": "lunch_dinner", "section": "Fake-Away Dinner - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "What does Summer taste like? Zesty, fresh with a tangy twist. These salmon tacos are a crowd-pleaser and tummy hugger. To make things easier, you can simply use store-bought soft-shell tacos or tortilla wraps. Pack with healthy fats, a high dose of protein and an abundance of vitamin C.", "kcal": 468, "protein_g": 29.2, "carb_g": 23.8, "fat_g": 28.4, "fibre_g": 2.5, "prep": "10 min", "cook": "15 min", "makes": "2 portions", "ingredients": ["Salmon 2 fillets", "Basil 6 leaves", "Cajun rub 1 tsp", "Greek Yoghurt 2 tsp", "Avocado 1/2", "Cherry tomato 100g or 3.5 oz", "Mango 1 small", "Ballymaloe Relish 2 tsp", "Lime juice yield, 2 limes", "Olive Oil 0.5 tsp", "Spring Onion 2", "Taco Shell 4 (40g or 1.4 oz self-raising flour,", "Red Chilli 1", "4 tbsp water, 1 tsp olive oil)"], "method_steps": ["Season the salmon fillet with a sprinkle of salt and the cajun rub. Use a generous amount of the rub, 1/2 a tsp on each salad. Preheat the oven to 180 degrees.", "In a bowl add the cherry tomatoes (in quarters), chili (finely chopped), basil leaves (chopped), mango (cubed), spring onion (chopped), and avocado (cubed). Then add a pinch of salt & the juice of 2 limes and mix well. The lime adds flavor and preserves the colour of the avocado. Leave to the side", "Next in a mixing bowl add the self-raising flour, 4 tbsp of water, a pinch of salt, and 1/2 tsp of olive oil. Mix well, until all the flour is mixed. If it is too wet, add a little more flour.", "Flour a surface and knead the dough for 3 to 5 minutes. Then divide the dough into 4 even pieces. Then roll the dough until you get a thin flat taco.", "Next, to a hot pan with 1/2 tsp olive oil, add the salmon fillets skin side down for 2 minutes. Then place them on a baking tray (use parchment so they do not stick) and place them in the oven for 15 minutes.", "With 8 minutes remaining, on a medium heat pan, add a taco, cooking for 1-2 minutes on each side. Repeat until all four tacos are complete. There is no need for oil here. Just be careful not to burn the taco.", "Assemble! Add 1/2 a tsp of greek yogurt and relish to each taco. Next spoon over some of the salsa and finish with the salmon. Drizzle Ballymaloe relish over the tacos before serving.", "MyFitnessPal"], "allergens": "Contains lactose, gluten, mustard. May contain sulphites.", "image": "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"}, {"id": "r101", "title": "Taco Crunch Wrap", "meal_category": "lunch_dinner", "section": "Fake-Away Dinner - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "Indulge in the delectable layers of the Taco Crunch Wrap. With a medley of flavors and textures - from spiced mince and tangy sauce to crispy Doritos and refreshing salsa, this wrap will leave you craving more.", "kcal": 549, "protein_g": 38.4, "carb_g": 46.2, "fat_g": 23.3, "fibre_g": 9.4, "prep": "16 min", "cook": "20 min", "makes": "2 Red Chilli 1", "ingredients": ["Lean Beef Mince 200g or 7 oz", "Low Fat Yogurt 2 tbsp", "Salad Tomato 1, medium", "Lettuce 2 leaves", "Tortilla 4, 2 large & 2 small", "Salt 1 pinch", "Lime Juice 1 lime", "Garlic 1 clove", "Cheddar Cheese 40g or 1.4 oz, half fat", "Sriracha Sauce 1 tbsp", "Doritos 10 chips", "Coriander Leaves 1 tbsp", "Jalapeños 2 tbsp, sliced in brine", "Spices 1 tsp cumin, paprika, oregano, 1/2 tsp", "Red Onion 1/4 small chilli powder", "Olive Oil 1 tbsp"], "method_steps": ["Cook the mince in a pan. Add paprika, cumin, salt, oregano, chili powder, and pepper to the mince and stir until well combined and aromatic.", "In a small bowl, mix the low-fat yogurt and sriracha together until smooth.", "In a separate bowl, combine the finely diced red onion, chopped coriander, diced chili, lime juice, diced tomato, minced garlic, and olive oil. Stir well.", "Lay out the large wrap. Begin by spreading a layer of the yogurt-sriracha sauce. Follow with the seasoned mince. Next, spread the freshly made salsa. Crunch and spread the Doritos chips over the salsa, add slices of jalapeños, a couple of lettuce leaves, and then sprinkle the cheese on top. Place the smaller wrap on top and fold the edges of the large wrap over the small one, sealing everything in.", "Preheat the air fryer. In a pan, briefly cook each side of the wrap until it's slightly golden and holds its shape. If needed, use toothpicks to ensure the wrap stays closed. Transfer to the air fryer and cook until it's golden and crispy.", "Cut the wrap in half and serve immediately. Pair with some guacamole or extra salsa on the side for an even more delightful experience."], "allergens": "Contains lactose, wheat", "image": "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"}, {"id": "r102", "title": "Beef Burger & Sweet Mash", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein High-Carb", "tags": "High Protein / High Carb", "description": "Eating healthy does not have to be boring! This burger and mash combo is a brilliant example of enjoying \"naughty\" foods while also remaining healthy. The meal is a good \"fake-away\" choice, with less than half of the calories of a restaurant burger meal.", "kcal": 652, "protein_g": 40.0, "carb_g": 74.5, "fat_g": 21.1, "fibre_g": 6.7, "prep": "10 min", "cook": "10 min", "makes": "2 portions", "ingredients": ["Beef Mince 250g, 95% lean", "Olive Oil 1 tsp", "Egg 1", "Mixed Greens 2 handfuls, store bought", "Rice Flour 1 tbsp", "Red Onion 2 thin slices (ring)", "Brioche Buns 2", "Sweet Potato 2 small (300g)", "Salt pinch", "Milk 2 tbsp", "Pepper twist", "Butter 1 tsp", "Paprika 1/2 tsp", "Maple Syrup 1 tbsp", "Chilli Flakes pinch", "Burger Sauce 1 tbsp light mayo & 1 tbsp sriracha sauce"], "method_steps": ["In a mixing bowl add the mince, egg, rice flour, salt, pepper, and chili flakes. Mix well before making the two patties. Split the mince mixture into two balls and then flatten them to a thickness you like.", "Next, peel and cube the sweet potatoes and add them to a pot of boiling water with a pinch of salt. Cook on low-medium heat for 3 to 7 minutes (until a fork easily pierces the potato). Once cooked, drain the water and leave to the side.", "Next to a pan, add the olive oil. Cook the patties on medium heat for 3 minutes on either side.", "As the patties cook, turn the heat back on the potatoes (low) and add the milk, maple syrup, and butter. Mash and mix the potatoes until smooth and creamy. At this time, prepare your burger sauce by mixing the light mayo and sriracha sauce.", "Next, assemble your burger with some sauce, greens, and onion. Plate up the burger and serve it with a scoop of creamy mash and a handful of a ready mixed green salad.", "MyFitnessPal"], "allergens": "Contains lactose, gluten, eggs.", "image": "/9j/4AAQSkZJRgABAQAAAQABAAD/2wBDABELDA8MChEPDg8TEhEUGSobGRcXGTMkJh4qPDU/Pjs1OjlDS2BRQ0daSDk6U3FUWmNma2xrQFB2fnRofWBpa2f/2wBDARITExkWGTEbGzFnRTpFZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2f/wAARCABqAKADASIAAhEBAxEB/8QAGgAAAQUBAAAAAAAAAAAAAAAABAABAgMFBv/EADoQAAEEAQIDBAcHAwQDAAAAAAEAAgMRBBIhBTFBEyJRcRQyYYGRobEGIzNCctHhNVLBFjRDYkVzov/EABkBAAMBAQEAAAAAAAAAAAAAAAABAwQCBf/EACIRAAIDAAEEAwEBAAAAAAAAAAABAgMRIQQSMUETFFFCcf/aAAwDAQACEQMRAD8A6QJ0ydMBJ0ydACSSSQAkydMgBJk6ZMQxSSSQMSSSSQDFMU5TFAESmTlMkAxUXKRUSgApJR1BPaYDp01pWgB1XLOyIb7nnQQuRnjdsLhsaLv28UHIXNdzIs2b+ZWed3qJeFLfLCcriPZ7NcGkX4FDO4pKzvNDpGjc1z+FdEJPlRhvaPPM3dfRZ8+S6QuLXXGdtJJN+7ood0nzpbsS9HR8P4vHlnS6muuhz3WguDBkYQLo3sb3FdF2nD5XTYEEj/WcwX5rVVNy4Zntgo8oISStJWIiSStOAXGgkMiVEq4wvAulU4Fp3CAIlNScpigBiou5FSUXeqfJIAe5CdLXG+p8FY1zwN3KfY6W0z4puwOk+K6JaysTSOfQO3ikZ5CXAHYDmpOZ2bKHrO2CQhGgt6VuiS4eDUnvIEzSHOuVgcBzva1RLK3tS0ztIG9g8/JXTYghh7zgG3u5w5+Apcrx4zR5/o5LmsbyLbN31XmRonuSeHo/NFrUHZJh1B0jyId+9X0UDNjktLJwwVtqAtAQcIycyPVBIJg06XHUTXyQ0/D5cbIjjmIaXGgb2CuqUl5OHa/wLfmxtY9+rS+60Eb2ur+z8sj+DwO7RrrB5fl35Ll4MDEie5uY2V8tbRtcAD7/AGrpYeHei4+rBj9HfptzNbnAEDkRZs/VdKcIP/SVjlJYaT3va0uLqAF2s08WlY5pb940mjRG3tVeRnGTh3o0zrzX7ODB3Rv9KQPojmd2QmUuIOwqjzpcX3cpRZOEJNN4dFhcQhmlDXuBB2G9b+1FskFnUS4RC9RHRcNLHkQRubO1zg/ZtCrK0cHiOQzG9FyXlz9I0gm3H3jp5pK1qLbenaT/AA67FzI8pupljwDtjXirnFrxRG11uuUx8qVrgY3aRVA8rC38XJ7WLU51uuzY2HknTc5rH5EWTYYf+HI5h+IQc2JlxgkEPH/X9kV6QNTq1ANIOo8nX4KQydTjuAytjfVaO8ThpimeaKTvk6T8k8ssoYSHbUtt3YZMdyxiv+wohAZHCnNDvRzqYR6p5j912pIm4tFoJJPRS1bAnl1T1RNqjId2snYMPtefAeC7OCcT+1JeW7cmqzuKAAYwADujZRle2KJ0rtw3p7fBJ8DXLwD4wWujYw1R3rqsacRshsy9o9x53uFp5GRHl4zoshrZB0FUQs2DBwnSgGCow0GnOdR+awO9N6b41NLC77PObJlStY4Nd2feJ2F2o/aPI4ayEMqOTJZsDXX2/wAIbJdAya4cduk9XDmqNMcdu7ONr+YOgfVCsTG6mA9pJM90z2udsAXBpC2X8cBww5oeZGgAuDutcx1WVk5Dnx7uJBHW6V3AR2ua5pYx4a0v35g9KRNpx1rwDq1pINwIHz5RysixYqyataEjtDToYQf02pNgaYgDZF2Wja0JkyhskkUcwbpF1ztYJSdktNsK1XHERbKMmYiRpLWi6JobcimnoHVEwkEAnSbVDZC5+iwWBtl3vVmgNHaNcXDY2GUB7l3mHNkFYsIsfbterYXYLuXmrsfiEscvZntAKsWNj4ofMja/HfLGzU5oO/isxuRk6hIHA9Nht8FauHdyjzrIOt4zq2zatLd2tYQQBsB/CJA7YUd2n1m8w4e1ZvCz6Xi6jqBb3TQ6rYwoo9JiZsByrb4LXFP2CCIWOeTYGmqA/dEQl7n6iC1g5G/W8x7CpxAUdJFA0a6FT9oBJGyokJszsiXsmF1AkUAPE+CjjxGNve9d27yFAOE0+sm2MvT7T4q8u7vPcq5lFep23kFJmO3Ihlhk3a4dOY9qrGxFHkFXNJJGA6A6ZSab4boa0aePTMyOE5WI8ktM8QbQMfrHzCEc46Ha2ADULBO+kdK5rqfT2MoZLTEf7gLaf2U3w4+WzUWxTN6HZ3zWOXSr+Wa49T+nGymKSRheQxo6eHsQczhZo2L2XW5H2ewJf+FzN77khCo/03w5vOKR36pCVyunkvZX7ETiZpABp6rS+zMThkzyOY5rdAAJFXuuoj4Pgwfh47GnxDRfxSfhs/IdPj3eadtUvjaiuQhdFyTb4A3TthNbkuB0jqTSyZ2P16S2g4avNazuFuMmt+S5xBNdzkD70ncLjLNIfJ8P5WSHTWRfg0vqKv0ycRkYZ21WXEoh7nR4UhmJa5+wDea0IuGxMjY09o7TyNgf4V8mDDMR2kQcByDiSqfWnJ8nD6mtLgwIJmv+7NOB5tG/yR2LwZxfq0Njb4HfbyWs1mPiRkns4W+5oQWXx2GNhbixuyH9CNm/Faa6ex6ZbblP0XsxoccxYjGkiVxLgDudtz9FpCIRyAM28lgfZpk2dxaXKzDcnZaWN3AbuLAXTdk1sljndmupVWiUXpa0OLW2aJN93wvkrDua3Fe4FO0W0bJEhg3OwTAzWRiOMADYch4lQLSXEXZ6lTc4miPcPBQeQ1un4qxnIaq2B3FqMffyr6RD/wCj/H1Ui7s2GR2waLSwoyyEFxtzu87zO6AL9nXYsclQ7Cgc8uaDG4/mjJafkrdRvlQCYch4gIEV9jlMP3Wa8jwkaHfND5mZxHFaDWNNbgOrTuaRo2CD4kaMDb9aQfv/AISGSGTxA88KJ36Zf4VTs7NH/jSfKUI+LuMrwCiSC1GBrM85ucXUOHH3yBR9I4m8d3Bjb+qRaQoUpD2IwNZjQS8WyNVNx4qNHYlTfw/iMv4uc4DqI2hqNhGnJmbXUO+SK3DSlg9ZjR8BiLrme6R46uNrRiwIWMFNG3VXXvdcwpNd0RgIrwYOy4lbW01zST7FoPqOi9wFcgNgVTAQ2YFZ2ZlPnlNu0tH5eqnOWFYI0Z+IRwMJrfoEDk5M83De1YSSX0a6BCEa3WdyUbw6LR2gc46Du+/VCkpOTwpiROyO8evIJg0uFvUj+IEncitZlwGyfvZGQ/3mz5BF8moMf1J3/rH1Rf5R5oAg+9w0/FJzQW0438kj6/vKR5oETa0NA+JQOYNedjM6bk/BHhZ8n9Xi/Sf8IGHtZV7qvfTXtV35lU7l70A0RvnatHmodVMdEADOOniDfB7aRXghcj/cweaKCQ0Rr5FM8hu4KkfXPko/lQDLQbaFnZr4hLUwcxx5SMHMI4eog8zk39S5aT8nWteAQZmBiN1vyJpnctAG6zuK8ZnzYhBjs7CAcxzLvNa07Gl+7R6vgqHRsodxvLwS7UhObP/Z"}, {"id": "r103", "title": "Carbonara", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein High-Carb", "tags": "High Protein / Med Carb", "description": "A traditional carbonara is top of the pile when it comes to Italian dishes. So simple but at the same time complex. This dish will challenge your culinary skills, therefore keep your attention and concentration at all times.", "kcal": 650, "protein_g": 33.2, "carb_g": 66.7, "fat_g": 27.8, "fibre_g": 3.7, "prep": "5 min", "cook": "12 min", "makes": "2 portions", "ingredients": ["Spaghetti 175 grams or 6.1 oz", "Pancetta 100 grams or 3.5. oz", "Eggs 2", "Black Pepper 1/4 tsp", "Pecorino cheese 50g or 1.7oz"], "method_steps": ["Bring a large pot of water to a boil with a tsp of salt. While waiting for the water to boil, add the pancetta to a pan on medium heat and cook it for 3 minutes.", "Once the water is boiled, add the spaghetti and cook al dente (as per the instructions on the packet). After 3 minutes of cooking, take the pan with the pancetta off the heat and place it to the side.", "The next step is to finely grate the pecorino cheese into a bowl. Grate the 50 grams and then crack the eggs in along with the black pepper. Whisk this mixture well with a fork. The mixture should be nice and thick. Don't add salt!", "After 9 or so minutes (use the instructions on the packet) the spaghetti should be cooked. Drain the spaghetti but keep a cup of the pasta water.", "Now bring the pan with the pancetta back to medium heat, then immediately add the spaghetti. Cook at this heat until you hear the dish sizzle. At this point, turn the heat off.", "Wait 1 minute (maybe even longer) for the heat of the pan to cool. Then add the cheese & egg mixture. Stir immediately and remain to do so until it is a thick sauce. Pay attention to the consistency, which should be creamy, but not runny. If you notice that your carbonara is too runny, add some cheese. If you notice that it’s too sticky, add 1 or 2 tablespoons of the cooking water."], "allergens": "MyFitnessPal", "image": "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"}, {"id": "r104", "title": "Chicken Korma", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein High-Carb", "tags": "High Protein / High Carb", "description": "A symphony of flavors, offering a perfect blend of spicy, sweet, and savory notes. The tender chicken pieces bring a hearty protein element, while the vegetables introduce a delightful crunch and nutritional punch. The creamy sauce, laced with an array of spices, offers an indulgent texture and a rich, unforgettable taste.", "kcal": 516, "protein_g": 39.8, "carb_g": 60.9, "fat_g": 12.7, "fibre_g": 3.8, "prep": "10 min", "cook": "30 min", "makes": "4", "ingredients": ["Chicken Breast 4 average", "Greek Yogurt 2 tbsp", "Basmati Rice 240g or 8.4oz, dry", "Red Chilli 2", "Garlic Cloves 6", "Ginger 1 tbsp, grated", "Brown Onion 2, medium", "Spice Mixture: Curry Powder (2 tsp), Salt (1/2 tsp), Cumin (1 tsp), Cinnamon (1/2 tsp),", "Coconut Cream 1/2 tin", "Black Pepper (1/2 tsp)", "Red Pepper 1, medium", "Coriander Leaves 1 sprig", "Yellow Pepper 1, medium", "Water 100ml or 3.4 fl oz", "White Mushrooms 100g or 3.5 oz"], "method_steps": ["Dice 4 chicken breasts and place them in a bowl. Add 1 tsp each of olive oil and curry powder, along with salt, pepper, and 2 crushed garlic cloves. Mix well and let it marinate for 1 to 24 hours. This step isn't necessary, but it significantly enhances the flavors.", "Meanwhile, dice the red and yellow peppers and slice the mushrooms. Leave them to the side", "In a pot, heat 1 tsp of olive oil over medium heat. Add in 1 chopped onion, 1 chopped red chili, and 2 crushed garlic cloves. Cook for 3-5 minutes until the onions are translucent.", "Add the marinated chicken to the pot and cook for about 10 minutes, stirring occasionally. While the chicken is cooking, blend together 1 onion, 2 garlic cloves, 1 red chili, and 100ml of water until smooth.", "After 10 minutes of cooking the chicken, add the blended mixture to the pot. Stir well, then add 1/2 tin of coconut cream and 2 tablespoons of Greek yogurt.", "Next, add in the grated ginger, 1 tsp of curry powder, 1/2 tsp each of cinnamon, turmeric, and black pepper, 1 tsp of cumin, and a handful of chopped coriander. Mix everything well to combine.", "Add in the chopped peppers and mushrooms, then let everything simmer together for 10 to 20 minutes. Finally, serve the chicken korma with a side of cooked rice."], "allergens": "Contains lactose.", "image": "/9j/4AAQSkZJRgABAQAAAQABAAD/2wBDABELDA8MChEPDg8TEhEUGSobGRcXGTMkJh4qPDU/Pjs1OjlDS2BRQ0daSDk6U3FUWmNma2xrQFB2fnRofWBpa2f/2wBDARITExkWGTEbGzFnRTpFZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2f/wAARCABqAKADASIAAhEBAxEB/8QAGgAAAgMBAQAAAAAAAAAAAAAAAwQBAgUABv/EADwQAAIBAgQDBgIIBQMFAAAAAAECAwARBBIhMQVBURMiYXGBkTJCI1JicqGxwdEGFBXh8FOCgyUzVKKj/8QAGAEBAQEBAQAAAAAAAAAAAAAAAAECAwT/xAAfEQEBAAMAAwEAAwAAAAAAAAAAAQIDERIhMQQiQVH/2gAMAwEAAhEDEQA/ABHGIpuXHvQpcQJ5AyM1vClIuDzrYspPrTuG4e6bqa8en88wy8np2bPKcFiJsLlqMoJ3J96qIpFOi6VGZgNUJPQV7HmEyjx967sx0NQjyGUL2JAHM028N9lqhYRjpV8gA0W9X7I31FT2RJvqKIEbD5ar3fq0wUPQ1HZk8qoCbW2FcuW+wFHyHkBUdnpragoQAL2HtUZvKi5D1Fd2enIUULbpUZv8tRsn2hXZbfMKAWbwq1zvarlftCq3C7uKiKuSw2tVBcVYzRj5j7V3axn5j7VR2ST/AFTarojf6hpdJ7jY+9R/MHNojGsRunAp5uasEG99aVEpIvYirLKbbVWTWQbg1a1xYk0qsjMdAb1dQ537vrQMCNef51xjjt/ehrpzJogN9LCnRGWK+341PZx/VFVxMiYaOTM6RsgJJIuFrOi4hjFZs0YI5ZkANutq53bjLwaXZIfkFQIYhrkFJwcaMyFhCuhtvT2FxsOIZUljMbHrtSbsLeNeGXOusoFgg9qrcdFHpTxwkZG1qG2AX5XI89a6slRY7Ae1QWUdL+VXkwOIBOR1I8N6WkGIQW0zeOlARgPL0rha2/4UFRiL97JbwJvVyulzc+tTosdeY9qjluaoSB19664PX3qhVY2B2FXEZvtUKIzuGv4saJFEjvYJ4kknSoOWIsbKKMkIXc5j5aVcBVGVFsPzouGgaeUIvPcnkKAYBPgKpiZBhoO0e+Umw0rd7KKOLKqAW6jWsri2EbF4ZVCsqA/LpXLblZjeN65Ll7BwXFIhA2aIOpNrhtL+VWMkkuIAuqKBnypselZ2E4VFhZGDM8gYWyN8PnamI5X7GQO5jUPYN0BrwZbcsvVr0TCS+guJQDJLM4zqeWwHSkMDjP5ovC0RdkvkIP5/vV8Ri0LsiyPKNQLn8KGmClhQPEwW+tiNvCpMuT2xdUtMS4WVowyuCwN8rAEe9CfHfQMznK0Y1HK9FneRIxazOBqKUxGHzMZ2hy9psCNfEVccu/W5PGcFi4zikAbDuHzCxJ1t00NbvBeITYrDt/MFSyta+Wx9a81FOYlyIjBr6KLb1o8Jxsi4topbi/I6Wrtr2WZSf0mclx+PSkqeZBociXFiAwqAQ69Kp2hRrHWvd15S8uFGpQkfZpS5zZck19vhrW0cXFL4iDtbEaOpHr4UAnwywope7X6Hb96C+IQwSx4dxmXdgtyh8RSjytiJGfCtIriRiy5b5RmsfDUgba2qrmZZmnijzm1swIB+6b7ip11mK6gtrmIankUpAt/ifU/pSaxnLdlANt+VP5foYG0tktptVclLa2rZ4dH2cAuO8dfIVlILvWrhXVkULy0JqAzavawPSl8fcxhVB8bU5y8aoR3DmF78jWcseyxZeXrz80U7OrCF2Wwa40B9fSksSnbR5TnjN9VBr00jBnyElbC55aUoeHRNiTPIM99LE6V48vze/wCNd5t/1gwYGHDTBxH2ml2v1uNfOm27G+dkzFdbeNN4vB95pIMiNfQf5/mlDwvDsZKshmVY1v3db5vTlXLLTs7ye2pnjxnYpgD2pXKLaEb1l43HFsYsTMmo2B616OTg8k84iZgIhoxXQ0HE/wANYZ8RGxIkEa5UVtj1Lcya6atFvvJMtsnxjIuYhr6cwd614cDK88cgYCw0UC4sfHrRBgld1RsOoCC1wBYVqwKQtuldsNHL2sZbOzkcsIChSd9TQ8Qi5TZjpTPdAJGl+dKSMLkDe169LiGky5u4TamdCt6SW6m1qaia6GqMvGrHhZ5QoKnEWIK82O/5XoeCwjz3iWNbF85z8vEjnbw3pP8AiHiUWH4vErKGVYyrE3IF99BXYX+IuHwYdoy7Xcd4hDbyHhUdJeR2LYTS2MpaMfBlU3Hpbet3hgGJ4YoGhQkagi3TelRMAbZ/xNFwuOTDTXYns20bW9vGrHOi5SkljoaZw0mVrH4edzRpIklUMCCCLhhSzwsg1Fx1FSwlaC4gMCQRprffSpLgnNfTzpCOZlvcjujQbCpw86gXYgluQXWs22fV4YkRe07VWsCNdL1I+kUENmt1GhoOdnYvIQiBbBRqfOiwzrIxAcPl0OUc6kpUYbD2YmWxYE202FMkd3TSl5MTErnOw17oB5muaYYaItIxta/kPGtTg7ESCO7gajYcqWiJkkzi5udqvcSxdogJzagkaUuwyBW2Y6W3A9qnQbELl7yAFvmG1DaUxqWZgqX5j9aFi2kUIVkCkkX038qsZ1Xs+1S4cEMN6faCSSr2eXQ3OgvSuIcq1l1JGp61Ku5dkA+i1A61ZYSbFztTlp1SIGwB1omJxAwsNhrI2w6eNDkxCRC0VmbryFY/EcWyEqpzTvt4Dqa2hDG4dsVimYSAW0uVvrzoDcJzDWb/ANAKdgjKKAT+NMBbC+YW86i9NxoNb5h61cwoy6XNU7Jrkk+NhRVVgtyLmnV4JgsXNgjlyl4b/ATt5Vr4fFRYkXhcZua8x6VjKpI2HlaobCkkEDKRsRoasrPG3JGrbrr4UEx5DdSL8rikYcZjIBZ7TqPraN70wvE4W0kV4j9oXHvV9VPcQ0BLq5diy7a1fDr/AC2bIvxb1dZIZh9HIjeRqGQjYkVnwk+L5KzSPJrlF9tTpXZpSoFlNr6sb1Bzj5jVC0n1vwp4++nUlXMZjKx5DuNdaqsD9i0ZckXupvqPC9QWk+uaoTId3b3p4w6KuGVVAJNhtc1MkkOfM7KT4Uq4A1drfeNLvi8OuitnPRBeqHnxSjSNb+JoEsjMpaVwFHoBSZxM8n/Zgy6byftVRgZMT3sQzSa/C3wj0oA4jiBkJjwS5zzkI7o8utBgwzKSz3ZmOpJ3rSHD1VbLlUVRlWJsrWNzoetFDSAEkZR7CidjZLWHtV8uW3j4/wB6lyLavGB98UFsuJzGwhy8viqyrizreAD7rH9aO3w1w29KIGqYkD44ifuH967JiuckQ/4z+9EJITc1a/d9KARjxBW3bKD1Ef8AehmCc6HFf/MfvRwdTXCgUfhjSatiGv1Ea1ReGTr8HEcQtulhT4+KuPOgUGFxq2/6nMfNV/ap7HG/+c5/2L+1G5N51xY3XU71TgBw2LbfHSegUfpQ24ZI4+kx2JP/ACW/Kn1qRQZn9Dw5N2eVz9qVjVxwqBLWDnzkb96dlJANtKA7tc94+9FDPC8O3yXHizH9ao3CICNFS/kf3o6sep96urHXU+9QJf0aAj4UB8FqTweLYWsei08De9cTpV4dZzcIRfhK+oqn9K5DIP8AbWnfWqknrUOv/9k="}, {"id": "r105", "title": "Chicken Satay", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein High-Carb", "tags": "High Protein / High Carb", "description": "The next time you crave your favorite restaurant's Chicken Satay, why not give this alternative a try. I guarantee it wont disappoint.", "kcal": 634, "protein_g": 44.2, "carb_g": 62.7, "fat_g": 23.2, "fibre_g": 2.1, "prep": "10 min", "cook": "20 min", "makes": "4", "ingredients": ["Chicken Breast 4", "Garlic 2 cloves", "Basmati Rice 240g or 8.4 oz", "Olive Oil 2 tsp", "Peanut Butter 140g or 5 oz", "Red Chilli 2", "Coconut Milk 120ml or 4 fl oz", "Coriander 1 sprig", "Lime Juice yield of 1 lime", "Fresh Ginger 1 tsp", "Curry Powder 2 tbsp", "Chilli Flakes 1/2 tsp", "Honey 1 tsp"], "method_steps": ["First, dice the chicken breasts and add them to a mixing bowl along with a tsp of olive oil and a tbsp of curry powder. Mix well and leave to the side to marinate.", "Next, prepare the sauce. To a saucepan, add the peanut butter, honey, coconut milk, chilli flakes, curry powder, the zest of 1 lime and the juice, the ginger, and garlic cloves (crushed).", "Place the chicken on skewers if you like.", "Next, to a pan on medium heat, add a tsp of olive oil and the chicken.", "As the chicken cooks, bring a pot of water to a boil and add the rice. Cook the rice according to the instructions on the packet.", "With 5 minutes remaining until the rice is cooked, place the saucepan with the satay sauce on low-medium heat. Mix well and stir regularly.", "Serve on a plate with the sauce kept separate, and topped with some coriander and sliced red chilli (optional)"], "allergens": "Contains treenuts, peanuts, mustard.", "image": "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"}, {"id": "r106", "title": "Chicken Tikka Masala", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein High-Carb", "tags": "High Protein / High Carb", "description": "Experience the vibrant flavors of India with this exquisite Chicken Tikka dish. Infused with a blend of aromatic spices, including cumin, coriander, and garam masala, this dish presents a harmonious symphony of taste sensations that will transport your taste buds to the heart of Indian cuisine.", "kcal": 549, "protein_g": 41.3, "carb_g": 73.4, "fat_g": 10.2, "fibre_g": 4.1, "prep": "10 min", "cook": "20 min", "makes": "4", "ingredients": ["Chicken Breast 4 average", "Mango Chutney 60g or 2.1 oz", "Chopped Tomatoes 1 tin", "Skyr Yoghurt 2 tbsp", "Single Light Cream 270ml or 9.1 fl oz", "Garlic 5 cloves", "Basmati Rice 240g uncooked", "Tikka Masala Powder 1 tbsp", "Red Pepper 2 medium", "Olive Oil 1 tsp", "Brown Onion 1 large", "White Mushrooms 4 (125g or 4.4 oz)"], "method_steps": ["Dice the chicken breasts and place to the side. Chop the onion, mince the garlic and grate the ginger and then add them to a pan for 3 minutes with the oil.", "After 3 minutes, add the diced chicken to the pot and cook for 5 minutes. As the chicken cooks, chop the peppers.", "Add the mango chutney and mix well.", "After 5 minutes, add the masala powder and cook for 2 more minutes. Then add the peppers and cook for 3 minutes.", "Next add the chopped tomatoes. Cook for 10 minutes on medium heat. Once the sauce reduces down add the single cream and the greek yoghurt. Mix well and cook for 2 minutes.", "As the dish is cooking, cook the rice as per the packet instructions."], "allergens": "Contains lactose.", "image": "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"}, {"id": "r107", "title": "Chipotle Chili on Baked Sweet Potato", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein High-Carb", "tags": "High Protein / High Carb", "description": "This combination of baked sweet potato topped with a spicy and smoky chipotle chili make the perfect tummy hugging meal. Packed with fiber and a good blend of all macronutrients make this the perfect mixed meal that will keep you fuller for longer.", "kcal": 544, "protein_g": 39.2, "carb_g": 71.4, "fat_g": 10.8, "fibre_g": 12.3, "prep": "5 min", "cook": "45 min", "makes": "2", "ingredients": ["Chopped Tomato 1 tin", "Chipotle Paste 1 tsp", "Sweet Potato 1 large", "Cumin 1 tbsp", "Lean Beef Mince 250g or 8.8 oz", "Olive Oil 1 tsp", "Red Pepper 2 medium", "Brown Sugar 1 tsp", "Red Kidney Beans 1/2 tin, drained", "Coriander 1 sprig", "Brown Onion 1 medium", "Cinnamon 1/2 tsp", "Garlic Cloves 3", "Ground Oregano 1 tsp", "Tomato Puree 1 tbsp"], "method_steps": ["Wash the sweet potato, then pierce it with a fork around 6 times. Then cook it in the air fryer for 35 to 45 minutes at 200 degrees Celcius or 390 Fahrenheit. Alternatively cook in the oven for 45 to 60 minutes at the same temperature.", "Next dice the onion and add it to a large pot with the crushed garlic and olive oil. Cook for 2 to 3 minutes on medium heat.", "Next add the chipotle paste, stir until it is broken down/well mixed. Add the mince and brown off.", "Next, add the red pepper, deseeded and diced, along with the spices, sugar and herbs. Mix well and cook for 2 minutes.", "Add the chopped tomatoes, tomato puree, and kidney beans. Mix well and then leave to simmer for 12 minutes.", "Once the sweet potato is cooked, chop it in half and serve with the chili spooned on top. Garnish with some fresh coriander leaves."], "allergens": "May contain sulphites.", "image": "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"}, {"id": "r108", "title": "Chorizo & Chicken Gnocchi", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein High-Carb", "tags": "High Protein / High Carb", "description": "Each delectable bite is bursting with tender pieces of chicken, spicy chorizo, and pillowy-soft gnocchi, all melded together in a rich, savory sauce that will delight your taste buds. With a perfect balance of textures, this dish is a true feast for the senses that will leave you feeling completely satisfied.", "kcal": 677, "protein_g": 47.2, "carb_g": 91.3, "fat_g": 13.7, "fibre_g": 3.5, "prep": "2 min", "cook": "4 min", "makes": "2", "ingredients": ["Chopped Tomato 1 tin", "Chorizo 40g or 1.4 oz", "Gnocchi 400g or 14.1 oz", "Garlic 3 cloves", "Chicken Breast 2", "Olive Oil 2 tsp", "Cherry Tomato 10 single", "Paprika 1 tsp", "Red Pepper 1 large", "Red Onion 1 small"], "method_steps": ["Heat a small pot over medium heat and add 1 tsp of olive oil. Once heated, add sliced red pepper and cook for 2 minutes.", "Add chopped tomatoes to the pot and continue to cook for 4 minutes. Remove from heat and let it cool. Blend the mixture to a smooth texture and set aside.", "Heat a pot over medium heat and add 1 tsp of olive oil. Next, add crushed garlic cloves and diced red onion, and cook for 3 minutes.", "Add diced chorizo and chopped chicken breasts and cook until the chicken turns white. Then add the sauce along with the paprika. Mix well and simmer for 5 minutes.", "While the sauce is simmering, cook gnocchi according to the instructions on the package. Once cooked, drain the gnocchi and add it to the pot with the sauce.", "Mix well before serving."], "allergens": "Contains none.", "image": "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"}, {"id": "r109", "title": "Creamy Chorizo & Chicken Pasta", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein High-Carb", "tags": "High Protein / High Carb", "description": "Another quick, high protein, high carb meal that is bursting with flavour and a rich creamy sauce. Perfect for fueling and recovery. If you want to lower the fat content, swap the single cream for a low fat single cream.", "kcal": 614, "protein_g": 47.5, "carb_g": 70.3, "fat_g": 15.8, "fibre_g": 4.0, "prep": "5 min", "cook": "16 min", "makes": "4 portions", "ingredients": ["Chicken 4, average sized breasts", "Red Pepper 1 medium sized", "Chopped Tomatoes 1 tin", "Brown Onion 1 medium", "Rigatoni 300 grams", "Chorizo 80g", "Cherry Tomatoes 10 single", "Garlic 4 cloves", "Single Cream 150ml", "Olive Oil 1 tsp", "Yellow Pepper 1 medium sized", "Paprika 1 tsp", "Italian Seasoning 1 tsp"], "method_steps": ["Bring a pot of boiling water to a boil with a pinch of salt. Peel and chop the onion, deseed and chop the peppers and set them to the side.", "Chop the chorizo into little chunks and then place them on a large pan with the olive oil. Cook on medium heat for 3 minutes. before adding the onion and peppers.", "Add the pasta to the boiling water and cook al dente according to the instructions on the packet (around 14 minutes). Next, as the veg is cooking on the pan, dice the chicken breasts, and once diced, add them to the pan.", "Cook them until white before adding in the garlic (finely grated or crushed). Cook for 1 minute.", "Add the chopped tomatoes, herbs, and paprika, and then cook on medium to high heat for 10 minutes. This should thicken the sauce and bring out the flavours more.", "Be sure to stir consistently. Once the 10 minutes is up, lower the heat and then pour in the cream. Cook for 2 minutes on the low heat.", "While that is simmering away, the pasta should be ready. Drain the water (but keep a little bit in case the sauce is too thick) and then add the pasta to the pan. Mix well and then serve with a garnish of fresh parsley, some cherry tomatoes and an optional serving of parmesan cheese."], "allergens": "MyFitnessPal", "image": "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"}, {"id": "r110", "title": "Crispy Asian Beef Noodles", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein High-Carb", "tags": "High Protein / High Carb", "description": "A cracking asian beef recipe that will make you ditch the take-away! This quick and easy udon noodle stir fry is packed with protein and is low in fat, making it a much healthier alternative to a restaurant based equivalent.", "kcal": 633, "protein_g": 38.7, "carb_g": 102.3, "fat_g": 6.4, "fibre_g": 2.7, "prep": "5 min", "cook": "18 min", "makes": "4", "ingredients": ["Lean Beef Strips 500g or 17.6 oz", "Hoisin Sauce 2 tbsp", "Udon Noodles 400g or 14.1 oz", "Soy Sauce 1 tbsp", "Red Pepper 2 medium", "Sesame Oil 2 tsp", "Brown Onion 1 medium", "Cornflour 2 tbsp", "Carrots 1 whole medium", "Spring Onion 1 whole", "Sweet Chilli Sauce 3 tbsp", "Garlic 4 cloves", "Honey 2 tbsp", "Rice Vinegar 2 tbsp", "Sriracha 3 tbsp"], "method_steps": ["In a large bowl, mix together the beef strips with the cornflour. Next, cook the strips in the air fryer at 180 degrees Celcius for 16 minutes, or until crispy. Alternatively, fry the beef strips.", "Prepare the veg by peeling and dicing the onion, deseeding and slicing the red pepper, and by peeling and grating the carrot.", "Next, to a wok, add the diced onion, crushed garlic cloves, and a tsp of sesame oil. Cook on medium heat for 2 minutes before adding the finely sliced red pepper and grated carrot.", "As that cooks, stir regularly. Now, prepare the sauce by mixing together the sauces and the remaining tsp of sesame oil.", "With 7/8 minutes remaining, cook the udon noodles according to the packet instructions.", "Add the sauce to the pan, and mix well. Lower the heat and once the beef is ready add it to the pan.", "Drain the udon noodles and transfer them to the pan. Mix well before serving with a garnish of spring onion"], "allergens": "Contains soybean, sesame, sulphites, gluten.", "image": "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"}, {"id": "r111", "title": "Crispy Chilli Beef Flatbread", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein High-Carb", "tags": "High Protein / High Carb", "description": "Elevate your mealtime with the Crispy Chili Beef Flatbread, an irresistible fusion of crunchy beef strips and vibrant flavors, all wrapped up in a warm flatbread. This dish combines the sweetness and tang of Asian-inspired sauce with tender beef, sautéed peppers, and a hint of heat, making it a perfect quick dinner or a flavorful lunch.", "kcal": 570, "protein_g": 41.2, "carb_g": 68.8, "fat_g": 15.1, "fibre_g": 1.5, "prep": "15 min", "cook": "15 min", "makes": "2", "ingredients": ["Lean Beef Strips 250g or 8.8oz", "Sweet Chilli Sauce 1 tbsp", "Flatbread 2", "Tomato Puree 1 tbsp", "Eggs 1", "Honey 1 tsp", "Red Pepper 1, small", "Ketchup 1 tbsp", "Spring Onion 1", "Soy Sauce 2 tbsp", "Cornflour 30g or 1oz", "Ginger 1 inch piece", "Red Chilli 1/2 tsp", "Lemon Juice 2 tbsp", "Garlic Clove 2", "Sriracha Sauce Optional"], "method_steps": ["In a small bowl, combine sweet chili sauce, tomato puree, honey, ketchup, soy sauce, minced garlic, grated ginger, and lemon juice. Mix well and set aside.", "Tenderize the beef if needed, then slice it into thin strips. Dip the strips first into the beaten egg and then coat them thoroughly in cornflour.", "Place the coated beef strips in an air fryer basket. Spray them lightly with a low- calorie cooking spray. Set the air fryer to 200°C (392°F) and cook for 12-14 minutes, until the beef is crispy.", "While the beef is cooking, heat a drizzle of garlic oil in a pan over medium heat. Add the sliced red and yellow bell peppers and sauté for a few minutes until they begin to soften.", "A few minutes before the beef is done, pour the prepared sauce into the pan with the peppers. Increase the heat and cook until the sauce begins to bubble. Stir in the crispy beef strips and mix well to ensure they are coated with the sauce.", "Warm or toast the flatbreads. Spread the beef and pepper mixture over each flatbread. Garnish with chopped spring onions and sliced red chili. Optionally, drizzle with a little more sriracha for extra heat.", "Serve the flatbreads immediately, offering a vibrant and tasty meal that's sure to impress."], "allergens": "Contains wheat, eggs, sulphites.", "image": "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"}, {"id": "r112", "title": "Garlicky Soy Chicken Rice", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein High-Carb", "tags": "High Protein / High Carb", "description": "Dive into the simplicity and savoriness of this one-pot Garlicky Soy Chicken Rice. It's an effortless, flavorful meal where the rice and chicken cook together in a melody of soy and spices, finished off perfectly with a crispy fried egg. Ideal for busy weeknights or when you need a comforting meal without the fuss.", "kcal": 565, "protein_g": 45.5, "carb_g": 67.6, "fat_g": 12.5, "fibre_g": 1.3, "prep": "10 min", "cook": "30 min", "makes": "4", "ingredients": ["Chicken Breast 4 (125g or 4.4oz per breast)", "Spring Onion 2", "Basmati Rice 300g or 10.6oz", "Garlic 2 cloves", "Water 450ml or 16oz", "Chicken Stock 1 cube", "Egg 4", "Sesame Oil 2 tsp", "Oyster Sauce 2 tbsp", "Chilli Oil Crunch 2 tsp", "White Wine Vinegar 2 tbsp", "Soy Sauce 2 tbsp", "Sriracha Sauce 1 tbsp"], "method_steps": ["Dissolve the chicken stock cube in 450ml of boiling water and mix in the rice wine, oyster sauce, dark soy sauce, sriracha, light soy sauce, sesame oil, and grated garlic. In a saucepan, add the rice and then the stock mixture.", "Place the chicken breasts on top of the rice mixture. Bring the mixture to a boil over medium heat, then cover the pan, reduce the heat to low, and let it simmer for 20- 30 minutes. The rice should absorb all the liquid and the chicken should be fully cooked.", "Remove the pan from heat and let it stand covered for 5 minutes. Stir in the chopped spring onions and drizzle with chilli oil. If desired, top each serving with a fried egg."], "allergens": "Contains eggs, soy, wheat, sesame, sulphites.", "image": "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"}, {"id": "r113", "title": "Gnocchi with Hearty Beef Ragu", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein High-Carb", "tags": "High Protein / High Carb", "description": "This comforting dish pairs pillowy gnocchi with a robust beef ragu, slow-simmered to perfection. A sprinkle of Parmesan cheese adds the final touch to this hearty meal, perfect for cozy evenings at home.", "kcal": 542, "protein_g": 44.1, "carb_g": 72.0, "fat_g": 8.6, "fibre_g": 4.6, "prep": "5 min", "cook": "60 min", "makes": "3", "ingredients": ["Beef (diced/cubed) 500g or 17.6oz", "Passata 500g or 17.6oz", "Gnocchi 500g or 17.6oz", "Garlic Cloves 3", "Rosemary 1 tbsp, chopped"], "method_steps": ["In a large skillet or saucepan, cook the beef over medium-high heat until browned. This should take about 5-7 minutes.", "Reduce the heat to medium. Add the minced garlic and chopped rosemary to the beef. Cook for 1-2 minutes until fragrant.", "Pour the passata over the beef mixture. Stir to combine. Bring the sauce to a simmer, then reduce the heat to low. Cover and let it simmer gently for about 1 hour, stirring occasionally. The sauce should thicken and the beef become tender.", "When the ragu is nearly ready, bring a large pot of salted water to a boil. Cook the gnocchi according to the package instructions, usually 2-3 minutes or until they float to the surface."], "allergens": "Contains wheat, egg, may contain lactose.", "image": "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"}, {"id": "r114", "title": "Hearty Italian Ragu", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein High-Carb", "tags": "High Protein / Med Carb", "description": "This slow-cooked Ragu is a rich and hearty meal perfect for any occasion. Made with sausage, low-fat mince, vegetables, and a medley of herbs, it delivers layers of deep flavor. High in protein, fiber, and healthy fats, this meal also works as an ideal post- workout recovery dish or as a comforting family dinner.", "kcal": 553, "protein_g": 41.7, "carb_g": 67.5, "fat_g": 13.2, "fibre_g": 5.3, "prep": "20 min", "cook": "3 hours", "makes": "6", "ingredients": ["Water 1 litre", "Carrot 3, medium", "Chicken Stock 1 cube", "Fennel 1 bulb", "Plum Tomatoes 2 tins", "White Wine 1 glass", "Beef Mince 500g or 17.6oz, low-fat", "Tomato Puree 2 tbsp", "Sausage 500g or 17.6oz, lower-fat", "Garlic Cloves 3", "Pasta 60g or 2.1oz per portion", "Olive Oil 1 tbsp", "Onion 2, medium", "Fennel Seeds 1 tbsp", "Semi-Skim Milk 200ml or 6.7fl oz", "Fresh Thyme 1 sprig"], "method_steps": ["Remove sausage skins and add the sausage meat and mince to a large, heavy- bottomed pan over medium-high heat. Break the meat up with a spatula, cooking until browned and most of the fat has rendered, about 10-15 minutes. Remove from the pan and set aside.", "In the same pan, add olive oil and sauté the onions (diced), fennel (diced), and carrots (diced) over medium-high heat for 12-15 minutes until softened and caramelized.", "Add garlic, fennel seeds, and thyme sprig to the vegetables and cook for another 2-3 minutes until fragrant.", "Pour in the white wine, stirring to lift any browned bits from the bottom of the pan. Let the wine evaporate almost completely, about 2-3 minutes.", "Return the browned meat to the pan, along with tomato paste, tinned tomatoes, chicken stock, and milk. Stir well to combine. Bring to a low simmer.", "Cover the pan with a lid and let the ragu cook on low for 3-4 hours, stirring occasionally. If the sauce reduces too much, top up with some extra chicken stock. The longer it simmers, the richer the flavor will become.", "Cook your pasta according to package instructions. When ready to serve, mix the sauce into the cooked pasta, and sprinkle with freshly grated Parmesan."], "allergens": "Contains lactose, wheat, sulphites.", "image": "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"}, {"id": "r115", "title": "Katsu Tofu with Charred Pineapple", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein High-Carb", "tags": "High Protein / High Carb", "description": "Crunchy, golden tofu with a fragrant blend of miso and turmeric, balanced by tangy mango chutney and a hint of chilli heat. The fresh, crunchy veggies and charred pineapple add vibrant colors and textures, with a sweet tropical note. This dish provides a balanced meal, rich in protein, fiber, and vitamins.", "kcal": 565, "protein_g": 29.6, "carb_g": 72.4, "fat_g": 16.4, "fibre_g": 8.0, "prep": "20 min", "cook": "20 min", "makes": "4", "ingredients": ["Firm Tofu 500g or 17.6 oz", "Pineapple 1/2 average", "Turmeric 1/2 tsp", "Mango Chutney 2 tbsp", "White Miso Paste 2 tbsp", "Spring Onion 4", "Rice Vinegar 2 tbsp", "Carrot 1 large", "Basmati Rice 200g or 7 oz, dry", "Cucumber 1 average", "Breadcrumbs 40g or 1.4 oz", "White Cabbage 100g or 3.5 oz", "White Sesame Seeds 40g or 1.4 oz", "Coriander Leaves 1 cup", "Curry Powder 1 tsp"], "method_steps": ["Slice the firm tofu into 4 even steaks.", "Create a marinade by combining ½ teaspoon of ground turmeric, 2 tablespoons of miso, and 2 tablespoons of rice vinegar in a wide, shallow bowl.", "Place the tofu steaks into the marinade, turning them to ensure they are thoroughly coated. Allow the tofu to marinate for at least 1 hour, flipping them halfway through. If you don't have time, don't worry.", "Spray the breaded tofu steaks with a little 0 kcal cooking spray and bake for 30 minutes in an air fryer until they turn golden and crispy.", "For the katsu dressing, combine ½ teaspoon of curry powder and 2 tablespoons of mango chutney with the reserved marinade. Stir in 50ml of water to thin it out slightly.", "Core half a pineapple and cut it into 4 wedges. Pan-sear each wedge in a hot frying pan for about 3 minutes on each side until they're nicely charred.", "Thinly slice 4 spring onions, grate a carrot and cucumber and slice some white cabbage. Pluck the leaves from ½ a bunch of fresh coriander (15g).", "To assemble the bowls, divide the cooked basmati rice, sliced vegetables, and coriander leaves among 4 bowls. Add the crispy tofu steaks, sliced into soldiers, and a wedge of charred pineapple to each bowl. Serve with the katsu dressing drizzled over."], "allergens": "Contains mustard, sesame, soy.", "image": "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"}, {"id": "r116", "title": "Lemon Pepper Chicken", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein High-Carb", "tags": "High Protein / Med Carb", "description": "Eating plain vegetables is boring. Eating plan chicken is worse. Change up your seasoning game with lemon pepper seasoning. The savory seasoning goes really well with the Italian inspired roasted vegetable mixture.", "kcal": 466, "protein_g": 37.7, "carb_g": 64.9, "fat_g": 5.9, "fibre_g": 4.2, "prep": "5 min", "cook": "30 min", "makes": "2 portions", "ingredients": ["Chicken Breasts 2", "Garlic Powder 1/4 tsp", "Basmati Rice 1 boil in the bag", "Oregano 1/4 tsp", "Lemon Pepper Seasoning, dusting", "Rosemary 1/4 tsp", "Parsley 1 tbsp, chopped", "Thyme 1/4 tsp", "Red Pepper 1 large, deseeded & chopped", "Basil 1/4 tsp", "Courgette yellow, thumb length, chopped", "Salt pinch", "Cherry tomato handful, whole", "Pepper twist", "Red Onion 1, small, peeled & chopped", "Brown Sugar 1/2 tsp", "Olive Oil 1.5 tsp"], "method_steps": ["Preheat the oven to 180 degrees and then add a dusting of seasoning to each chicken breast.", "Next, to a mixing bowl, add the courgette, red pepper, cherry tomatoes (whole), red onion, and parsley. Next, add 1/2 a tsp of olive oil and the herb/seasoning mixture. Mix the veg well and then add them to a roasting tray and add them to the oven for 30 minutes.", "Sear the chicken for 2 minutes on each side before adding them to a roasting tray. Add them to the oven with 17 minutes left on the timer.", "Boil the rice according to the packaging, with the goal of the rice being ready at the same time as the veg and chicken. Serve and garnish with some fresh parsley.", "MyFitnessPal"], "allergens": "Contains lactose, gluten, eggs.", "image": "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"}, {"id": "r117", "title": "Chorizo & Red Pepper Risotto", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein High-Carb", "tags": "High Protein / High Carb", "description": "Creamy, savory, and packed with bold flavors, this Chorizo & Red Pepper Risotto is everything you want in a rice dish. The smokiness of chorizo, sweetness of red peppers, and richness of Parmesan combine perfectly in every bite. A quick yet indulgent dinner perfect for any day of the week!", "kcal": 641, "protein_g": 26.8, "carb_g": 75.2, "fat_g": 25.9, "fibre_g": 4.2, "prep": "5 min", "cook": "15 min", "makes": "4", "ingredients": ["Chorizo 200g or 7oz", "Beef Stock 1 cube", "Water 700ml or 24fl oz", "Arborio Rice 300g or 10.6oz", "Red Pepper 2,. large", "Brown Onion 1, large", "Single Cream 80ml or 2.7fl oz", "Parmesan Cheese 80g or 2.8oz", "Garlic 6 cloves"], "method_steps": ["Dice the onion, red peppers, and chorizo. Mince the garlic and set aside. Heat a large skillet or pan over medium heat. Add a splash of olive oil and sauté the onion and garlic until soft and translucent, about 5 minutes.", "Add the diced red peppers and chorizo to the pan. Cook for another 5–7 minutes until the peppers soften and the chorizo releases its smoky oils.", "Stir the risotto rice into the pan, ensuring it’s fully coated in the oil. Cook for 2 minutes, stirring frequently.", "Begin adding the warmed beef stock a ladle at a time, stirring constantly. Allow the rice to absorb the liquid before adding more. Continue this process for about 15 minutes, or until the rice is al dente (cooked but with a slight bite).", "Once the rice is cooked, reduce the heat to low and stir in the single cream and grated Parmesan. Cook for an additional 2 minutes until creamy. Adjust seasoning with salt and pepper if needed."], "allergens": "Contains eggs, wheat, lactose.", "image": "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"}, {"id": "r118", "title": "Gnocchetti Carbonara", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein High-Carb", "tags": "High Protein / High Carb", "description": "This Gnocchetti Carbonara is a flavorful twist on the classic Italian favorite, using gnocchetti pasta for a delightfully chewy texture. The creamy, rich carbonara sauce made with guanciale, eggs, and Pecorino cheese creates a meal that's high in protein and full of comforting flavors, perfect for any Italian-inspired dinner.", "kcal": 838, "protein_g": 32.1, "carb_g": 66.1, "fat_g": 49.4, "fibre_g": 0.2, "prep": "5 min", "cook": "15 min", "makes": "2", "ingredients": ["Egg 4", "Gnocchetti 350g or 12.3oz, dried", "Guanciale 200g or 7oz", "Pecorino Romano Cheese 120g or 4.2oz", "Black Pepper 5 twists"], "method_steps": ["In a mixing bowl, whisk the eggs with 100g of finely grated Pecorino cheese until smooth. Season generously with freshly ground black pepper. Set aside.", "Dice the guanciale into small cubes. Heat a large frying pan over medium heat and cook the guanciale until it’s golden and crispy (around 5-7 minutes). There’s no need to add oil as the guanciale will render its own fat. Remove from heat and set aside in the pan.", "Bring a large pot of salted water to a boil and cook the gnocchetti according to the package instructions (usually 8-10 minutes). Reserve a splash of the cooking water before draining the gnocchetti.", "Add the cooked gnocchetti to the pan with the guanciale, stirring to coat them in the rendered fat. Cook on high heat until they sizzle. Remove from th heat and slowly pour the egg and Pecorino mixture over the gnocchetti, stirring gently. If the sauce is too thick, add a small splash of the reserved pasta water to loosen it. Be careful not to overheat to avoid scrambling the eggs."], "allergens": "Contains egg, lactose.", "image": "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"}, {"id": "r119", "title": "Lentil and Walnut Ragu", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein High-Carb", "tags": "High Protein / High Carb", "description": "Elevate your pasta game with this nutritious and flavor-packed Lentil and Walnut Ragu. This hearty ragu blends the earthy flavors of lentils, walnuts, and fresh vegetables, giving you a satisfying yet healthy dish that you can enjoy on any weeknight or special occasion.", "kcal": 627, "protein_g": 25.5, "carb_g": 89.6, "fat_g": 16.9, "fibre_g": 7.4, "prep": "15 min", "cook": "30 min", "makes": "4", "ingredients": ["Salad Tomato 3, large", "Garlic 3 cloves", "Penne Pasta 240g or 8.5oz, dry", "Veg Stock Cubes 2", "Red Lentil 225g or 8oz", "Olive Oil 1 tbsp", "Onion 1, large", "Balsamic Vinegar 2 tsp", "Celery 3 sticks", "Salt & Pepper to season", "Carrot 1 large", "Ground Thyme 2 tsp", "Red Wine 1/4 cup", "Ground Oregano 2 tsp", "Walnuts 60g or 2oz", "Chilli Flakes 1/2 tsp", "Tomato Puree 3 tbsp"], "method_steps": ["Heat olive oil in a large pot over medium-high heat. Add the diced onion and sauté for 2-3 minutes. Reduce heat to medium and add the diced carrots, celery, and garlic, along with the salt, pepper, chili flakes, and herbs. Continue to sauté for another 7-8 minutes, stirring occasionally.", "Stir in the tomato paste and then deglaze the pot with red wine. Once most of the wine has evaporated, add the diced tomatoes along with their juices. Cook for a few more minutes to let the tomatoes soften.", "Add the red lentils, along with vegetable stock to the pot. Bring the mixture to a boil, then cover tightly and reduce heat to low. Let it simmer for 20-25 minutes.", "Continue cooking uncovered until most of the liquid has evaporated. Stir in the chopped walnuts and balsamic vinegar. Taste and adjust the seasoning as needed. If you plan to serve this with pasta, keep in mind the timing."], "allergens": "Contains gluten, treenuts, sulphites.", "image": "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"}, {"id": "r120", "title": "Mediterranean Chicken Burgers", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein High-Carb", "tags": "High Protein / High Carb", "description": "These Mediterranean Chicken Burgers are bursting with fresh flavors from sun-dried tomatoes, basil, and a hint of lemon zest. Paired with crispy, seasoned sweet potato wedges, this high-protein meal is perfect for a balanced and nutritious lunch or dinner.", "kcal": 556, "protein_g": 31.4, "carb_g": 77.5, "fat_g": 13.0, "fibre_g": 8.8, "prep": "15 min", "cook": "30 min", "makes": "2", "ingredients": ["Sweet Potato 300g or 10.5oz", "Cajun Seasoning 1 tbsp", "Chicken Mince 160g or 5.6oz", "Honey 1 tsp", "Potato Buns 2", "Fresh Basil 5 leaves", "Salad Tomato 1", "Cornflour 1 tsp", "Greek Yoghurt 40g or 1.4oz, 0% fat", "Olive Oil 1 tsp", "Sundried Tomato 4", "Feta Cheese 20g or 0.7oz", "Little Gem Lettuce 2 leaves"], "method_steps": ["Preheat your oven to 200°C (fan).", "Cut the sweet potatoes into wedges and place them in a large mixing bowl. Toss with 1 tablespoon of olive oil, 2 tablespoons of cajun seasoning, and 1 teaspoon of cornflour. Arrange in a single layer on a baking sheet and roast for 25-30 minutes until golden and crispy. Season with salt before serving.", "In a mixing bowl, add the chicken mince, diced sun-dried tomatoes, chopped basil, and lemon zest. Gently mix until combined, being careful not to overwork the meat. Divide the mixture into 2 equal portions and shape into burger patties.", "In a small bowl, mix together the thick yogurt, feta and honey. Season with salt and pepper, and set aside.", "Heat a non-stick frying pan over medium heat. Fry the chicken patties for about 2 minutes on each side. Once sealed, place in the air fryer for 8 to 10 minutes to cook through. Meanwhile, toast the burger buns until slightly crispy.", "Spread the yogurt sauce on the bottom half of each toasted bun. Layer with little gem lettuce, a slice of tomato, and the cooked chicken burger. Serve with the crispy sweet potato wedges on the side."], "allergens": "Contains lactose.", "image": "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"}, {"id": "r121", "title": "Nasi Goreng", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein High-Carb", "tags": "High Protein / High Carb", "description": "An Indonesian style fried rice that you may have had if you travelled to Bali. This lightly spiced fried rice is very quick recipe that is perfect for bulk cooking. Each day simply add a freshly cooked egg.", "kcal": 553, "protein_g": 46.8, "carb_g": 60.8, "fat_g": 13.6, "fibre_g": 3.6, "prep": "10 min", "cook": "15 min", "makes": "1", "ingredients": ["Chicken Breast 1", "Garlic 2 cloves", "Egg 1", "Soy Sauce 2 tsp", "Brown Rice 60g or 2.1 oz, uncooked", "Sriracha 1 tbsp", "Kale 1 handful", "Olive Oil 1 tsp", "Brown Onion 1/2 small", "Spring Onion 1 whole", "Carrot 1/2 small"], "method_steps": ["Begin by shredding a pre boiled chicken breast and preparing the rice according to the packet instructions. While the rice cooks, chop the onion and grate the carrot.", "Heat a medium-hot pan and add olive oil. Once the oil is hot, fry the onion, grated carrot, and crushed garlic clove for 3 to 4 minutes. Add the kale and continue frying for another 3 to 4 minutes.", "Add the shredded chicken breast and the cooked, drained rice to the pan. Toss and cook for 2 minutes.", "Lower the heat and add the sriracha sauce and soy sauce to the pan. Mix well.", "In another pan, fry an egg or use the same pan if there is enough space. Once cooked, serve on top of the rice."], "allergens": "Contains soybean, egg, may contain sulphites.", "image": "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"}, {"id": "r122", "title": "Salmon Zen Bowl", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein High-Carb", "tags": "High Protein / High Carb", "description": "This recipe features perfectly baked salmon fillets marinated in a blend of honey and spices, laid over a bed of fluffy rice and paired with a crisp, tangy slaw. Topped with a creamy avocado mash and a hint of lime, this bowl is a harmony of flavors that's perfect for a hard training day.", "kcal": 671, "protein_g": 33.3, "carb_g": 66.5, "fat_g": 30.1, "fibre_g": 3.2, "prep": "10 min", "cook": "25 min", "makes": "2", "ingredients": ["Salmon Fillet 2", "Soy Sauce 1 tbsp", "Cucumber 1 small", "Garlic 1 tsp", "Carrot 1 small", "Sesame Seeds 1 tsp", "Basmati Rice 120g or 4.2oz, uncooked", "Chilli Flakes 1 pinch", "Avocado 1 small", "Salt pinch", "Lime Juice 1 lime", "Honey 1 tbsp & 1 tsp", "Rice Vinegar 1 tbsp", "Peanut Butter 1 tsp"], "method_steps": ["In a bowl, combine julienned carrot, cucumber, and spring onions. Mix with the dressing ingredients and set aside to marinate (1 tsp peanut butter, 1 tbsp rice vinegar, 1 tsp garlic puree, 1 tsp honey, 1 tbsp soy sauce).", "Season the salmon fillets with the marinade ingredients (pinch of salt, 1 tbsp honey, pinch chilli flakes, and black sesame seeds). Ensure each fillet is well- coated.", "In a small bowl, mash the avocado with chopped herbs, juice, and zest of half a lime. Season with salt and pepper to taste.", "Assemble and enjoy!"], "allergens": "Contains fish, treenuts, peanuts, soybeans and sesame.", "image": "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"}, {"id": "r123", "title": "Smoky Chipotle Chilli On Rice", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein High-Carb", "tags": "High Protein / High Carb", "description": "This Chipotle Chilli on Rice recipe is a delightful fusion of smoky, spicy, and savory flavors that is sure to tantalize your taste buds. Served over a bed of fluffy, perfectly cooked rice, this flavorful meal that brings the best of Mexican-inspired cuisine to your table.", "kcal": 526, "protein_g": 39.5, "carb_g": 73.3, "fat_g": 8.5, "fibre_g": 4.7, "prep": "10 min", "cook": "25 min", "makes": "4", "ingredients": ["Beef mince 500g or 9.1 oz", "Tomato Puree 1 tbsp", "Chopped Tomatoes 1 tin", "Chipotle Paste 1 tsp, gran luchito", "Basmati Rice 240g or 8.4 oz", "Cumin 1 tbsp", "Red Kidney Beans 1 can, drained", "Olive Oil 1 tsp", "Red Pepper 1 large", "Brown Sugar 1 tsp", "Yellow Pepper 1 large", "Cinnamon 1/2 tsp", "Brown Onion 1 medium", "Oregano 1 tsp", "Garlic Cloves 3"], "method_steps": ["Dice the onion and add it to a large pot with the crushed garlic and olive oil. Cook for 2 to 3 minutes on medium heat.", "Next add the chipotle paste, stir until it is broken down/well mixed. Add the mince and brown off.", "Next, add the red pepper, deseeded and diced, along with the spices, sugar and herbs. Mix well and cook for 2 minutes.", "Add the chopped tomatoes, tomato puree, and kidney beans. Mix well and then leave to simmer for 12 minutes.", "At this point, cook the rice according to the pack instructions."], "allergens": "May contain sulphites", "image": "/9j/4AAQSkZJRgABAQAAAQABAAD/2wBDABELDA8MChEPDg8TEhEUGSobGRcXGTMkJh4qPDU/Pjs1OjlDS2BRQ0daSDk6U3FUWmNma2xrQFB2fnRofWBpa2f/2wBDARITExkWGTEbGzFnRTpFZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2f/wAARCABqAKADASIAAhEBAxEB/8QAGwAAAgMBAQEAAAAAAAAAAAAAAgQBAwUABgf/xAA5EAACAQMDAgQEBAQEBwAAAAABAgMABBESITEFQRMiUWEycYGRBhQjUkKhsdEVYpPhMzRUVYLw8f/EABoBAAMBAQEBAAAAAAAAAAAAAAABAgMEBQb/xAAhEQACAgIDAAMBAQAAAAAAAAAAAQIRAyESMUETIlEEgf/aAAwDAQACEQMRAD8A9IXqdQoA1TqoALIrtqEtXaqAC2FCzChZ8etXwWpca5chfT1oApSN5jhAT79qYWxUDMr/AEFV3XUorddEeNvTisDqXXnjXKsHcnCrmhtIaTZ6dYLcDZQfmaMQwniNftXhx+IJtOHRlk32ye1bHSeqyPOI5vMSNjnip+SN0V8cqs3mt7fG6AfI4qt7FTvG5Hz3pe4dwMhtQ9KvgWZUB7kA4zxTsiih4ZIT5l29e1EppyKR3T9SPGffNVT2uMtF9VpgVUp1FjHZyuvKoSPtTINBKodSp4IwRTGuz55uc53zzUaa1L6zSyvHjLDHK6u4NL+EApcFXUc4rietM92WaEI830KhcV2KudCZBgHB4OKs8DUuQOOamzeE4yipLpntFX51YBS8Vxn+IEeoNMq2RzXcfNHaa4+2aL61MaeJIFyfegA7WAH9R+BwD3pLq/WEhVo0YZ7tnig/E3Vj0+1WKEfqSDC+wrx0X5i4Z3ZkJXA0yb5z3qJz4msMbkrGZL65uywSF0Q8Oe/34qrpjRkzYjZtJwxO+/c07pXSI5VEknOQcVVIPCR44lLBiWOBye9cTm5rZ2RiooOVNcLzYzIMsoB5+VRDfRxSQu58I7AE9/pUWsfc6gQucNg0ne29xeOpgHlUZ0lgNW/OKcVugk9HtrWZZ4QUOv8AaxFacWRGATkgV438LSyxyvEX1RdiDkK2cV61QxhAPOMbd67Is4Zxp0HnSfJy25qqGWSMkSjC+pPHzo/D0qN2zjiuGQ5JJK4/9FFkg3EQI8RPrj+tLgA9zTMburlXAGclQPSqZUEcmBwdxVpiM/qfTY76MB9nX4W9K83e27WgMUiqMb+U817IjNYHV4A16wZdWVDLvxWGdJR5GyzSUHDwyo7hFgeBQHPJJPHriqILsrNsMgbAirepWS2kcIXd3BdjjGN9hVVnDsCRzXPdI9H+XCormnp+HtSVZEcRZWUZYgcbZyaWt7qIyuiyatLlDkYwR2ppZfzPTvEtSkzacAHIDEcj2pdY4I5fFCMsk+zrjOSPb1FdtnmUt2NcjY0xaDRG8h77CsqG9BuZoCGHhkYJGOa0LyX8v0h3GciMtt8qq/SGmnR47rXUWu+rMyMhjXKY7jHel4f1MOjhiM5PcelMLaJdQHCZmwGIzvj51ZZQwBZIli/X9SNs+oNcE82md0Y0qFEUSoS5ZpADgBSW/lUWFxMhZZBkqBjfJG9XmOZJH1EGVdx/mH96i1BeUo66VbJznIU5zStUXqxvw/zEGp30qx2UgcCl2EDvGNXlTKkr/TNUPcK+V1hzGSAcbKfnXSkhUEYVs8jgA45qVGSe2DX4aFldPZStphKwsdvL2r09pLrj8mWYb7c15no6yXziO40gKdlxua9ZCRHEMMFHIX2rowcq+xy5qvQe7SAkEHjeuLqGZRsQcnapXJLNqzt37GoIUbgZbuTW5gDNhWLA4PJ+QrpBrjz3G9Q2c5G4Xcj1olOTj1FNAysLVNxZx3GkuPMvwsORVwBx3rsH3qmk9MRQ9nE8AidFdR+4ZpL/AAW2RiUQhf2g1qb1xGRScU/C45JxVJkSBoYCIItRUeVc4zWekySq07w+DITjzD4sdxRWU0dpb3Etz5WSV9TbsSM9u5p0yQ3dmJA4MUq7M239aXY2uPn+mRNf208Z8SULE2UBbbUwJ4P02pzrZ0dCkGdhDz9Kz5FEVm62YTVGh8NQAVPcU9Kj3X4fiWbBkaLS+22rvQDS1R46O8kt3SaGUrAx0sdIJ059KvjvJBMsiqWTfSTtn50lcK6wyxRwhkYnIG2k1ZaMo8OFGQ6Qchjkk8neuRxVWjri97G5tRk8cSLJ5t0Py4FDI4hsi8TFWOdAJrlBik1IuSxydXrUERzCMRgKgG6E8nuKjWkX1YvHblWE6bZ+McljV4bxIicjIOVQ81XLKsciGKBlPJI3FNyFZ0MQlhRgw8wODnY7elN36CTs1OjqqxrKBmVjgqBjHtW6k2V8oBcDcVj9AaQho2RX3xqXf7it8xhEOW8x9a3xr66OTK3y2ArZO4752rmRWUMp8w3BqfCLODnb2rpWwN87cYFaGQu0kxHlC5B3GcHFXW5JK5qqUERlsnOORuattRjT7CnEGKNP1AMcWcRGdv1/9qj8zf4/5FP9cf2rQOKEnArQgQ/NX/8A29f9cf2rvzd9/wBAP9df7U6W/rQEkDY9qQFqASxYdVORuDuPelurWX5np+iKMFoyHRAMA+1MCVJINaOCrDOpTzSlvZ3C9SvZGkYRSoBGQeP/AJSZrDTu+jGltLyCCa6SzCkuAIQcHHf/AGrT6ZOLmwePBDL5tLDBAPtWlFE72whuGDvjBYDGr3+dZM8r9JlE92gCpnU68FTt9+NqVUOT5M8v+ILQRXPibrud/n/vS8FsMGSPVE48w/i1etb/AOMLFmtDLEuoKQ2R+31FYFpdiO2AkJIU4Dfu9vn7VjlT8NcTTWxtrhkxpKPK3A3OD6Uu1x4oOtFQPsH9x2xVivEmQZFd9Pw8fIVdCysXhmgyo3II23rDrdG13oWVpzJGrN5DvpAx9zRvJFA+ZE+LlQM+1S0UT3rHDJHsFXPcelFLCgvo5Gjd4+6eo7j6UaY9pHrOiRwwdNVlIyece9aK4IA0Zxkj1NZ/TblZYUMKqsZGwxj+VaJcDfXXUkqOKV2cudB18879qGQnT5cHbIFQ4I31NvgbetUXUwiRiTgD0HNAjpWYsqA7HcimIsLGWPyFJ2iM51Nuzcewp1xwo4G1XFEyOJBP1odI0+2K7H8X86AsOMirJJK7/WhYZ9akn3qM0ADEIzEUgYJGhKkIoGCOam1tmhuJJPHkdXOdLHYVmXCxwO11ChMkjKrRljpdiRnA9cd/atUDQjCPAO+AeKlGr0telfUrWe5hWOGRdOoatRwRv2NMFre+jeB8OVOHRhuCPb+dZ6yXqDXJEsz6tXgo3wrxsTye/wBauntBJdR3Acx7Yl82NsHv88fagflNgBCg/J3KtpJxFLjKnPY+leV6j0k9Nu2BUNau2sIR8Lenyr2dpBIYyZbprhGXyqyjj3Peh/JSXtu8d9Emc+Urvt71Mo8lQRkoys+bywl2aRnIOrYZ3FOv4ysSpw5QZIOcfetTqv4TKOXt2ZTnOGOR9KybmK8t5c3MRKdyq5z9qxlB0brJFvRFtOkjA6H0x86QSM0xI7gsoTk7dyc0nbXcaMWZtLnbA9O21WyykoskeWkONPvv3rJx2bRbcbvo9X0nxWRUYeGEGCNq1RnIwO2+Kx4VCRBpF5x8PJplJ5DhVBx6k9q6UqVHDLbsfmmKRswjZscgc0opF2FbS2P83eroFdxjSPYDsKcjiEe5Op/X0qlGyboGOPwk/wAxH2FceKM5OTvQsN+a0IAzjg1WQvtmjOMfSo096AK9qjI9aPScc12kE9+aAKlkjUmJd2jA2AyRnis43d+11hYWUK2CgTUCDxvtvtvv32pbqUskU3UTG7IQsZBU47VqdIdpOmws7FmK7ljk1HZvSir7Cu7eW/6eYziCVgN850nbIyKT6tHLa9Mht49ciDIZzvwNs+uTWmrH85pydPh5x25poU6smM3Fr8F2eS3tx4VvltA0KOAfQ+mKW6ZG8ipPLO0ioDpGSMtnzEj1zWmvBNKdM36bCTuSuSfU5piUvqy/UTKqEeQg7Ecmgl6fDKCcaT9xVPUyRauQSCEYj7U8P+GKCXpWZE/4eglOSkTe5GKqj/DscXwRIP8Ayra9KkfEaOKDkxBOmEY1FAB75pmO0ij+Ilj9hV1RTpCtk+ULhcKPQVGNtjUGuPw0CIIPz2qMb7jvQng/KiWgCCP6VB5+tGaA8n5igADnH05FRqAJz61DUC7uc/uoA//Z"}, {"id": "r124", "title": "Spaghetti Meatballs", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein High-Carb", "tags": "High Protein / High Carb", "description": "Spaghetti and meatballs are a classic Italian dish that many of us grew up eating and enjoying. However, many traditional spaghetti and meatball recipes are packed with unhealthy fats and sodium. By making a few simple tweaks to this classic recipe, you can make it much healthier.", "kcal": 584, "protein_g": 42.1, "carb_g": 74.6, "fat_g": 12.9, "fibre_g": 2.9, "prep": "15 min", "cook": "20 min", "makes": "4 portions", "ingredients": ["Beef Mince 500g or 17oz, lean", "Black Pepper 5 twists", "Milk 100ml or 3.4 fl oz, skimmed", "Salt 2 pinch", "Breadcrumbs 4 tbsp", "Olive Oil 1 tbsp", "Brown Onion 1 medium", "Olive Oil 1 tsp", "Chilli Flakes 1/2 tsp", "Garlic Cloves 3", "Garlic 2 cloves", "Basil 1 tsp", "Parmesan 2 tbsp, grated", "Oregano 1 tsp", "Pasley 2 tsp chopped", "Chopped tomato 2 tins", "Spaghetti 75g or 2.6 oz per portion, dried"], "method_steps": ["Peel and very finely chop the onion. Next, using a tbsp of olive oil fry the onion with 2 crushed garlic cloves, the chili flakes, salt, and pepper for 2 minutes on medium heat.", "Next, place the mince in a mixing bowl and add salt, pepper, and the onion mix from step 1. Then add chopped parsley and 2 tbsp chopped parmesan.", "To a separate bowl, add 4 tbsp of breadcrumbs with the milk. Mix well and then add it to the mince mixture. Using your hands, bind all of the ingredients together.", "To a pot, add a tsp of olive oil, 3 crushed garlic cloves, and the basil and oregano. Cook for 1 minute on medium heat before adding the two tins of chopped tomatoes. Bring the sauce to a boil and then leave the sauce to simmer for 10 minutes.", "Next, Using your hands, make 12 golf ball-sized meatballs.", "Using the pan from step 1, bring it back to medium heat and then place the meatballs carefully in it. Cook them for 3 minutes on each side.", "After leaving the sauce to simmer for 10 minutes, pour the sauce into the large pan with the meatballs. Leave them to simmer for 9 minutes as you cook the spaghetti.", "Serve immediately and add some parmesan cheese if desired."], "allergens": "Contains milk, wheat", "image": "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"}, {"id": "r125", "title": "Spicy Honey Sesame Chicken", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein High-Carb", "tags": "High Protein / High Carb", "description": "This recipe is the perfect blend of sweet and spicy flavors that is sure to satisfy any palate. The chicken is crispy and juicy, while the sauce is a harmonious blend of honey, soy sauce, and chili that gives it a tantalizing taste.", "kcal": 552, "protein_g": 37.9, "carb_g": 88.4, "fat_g": 5.1, "fibre_g": 3.2, "prep": "10 min", "cook": "20 min", "makes": "2", "ingredients": ["Cornflour 2 tsp", "Red Chilli 1", "Red Pepper 1 large", "Garlic Cloves 4", "Chicken Breast 2", "Sriracha 2 tbsp", "Basmati Rice 120g or 1/2 cup dry", "Soy Sauce 3 tbsp", "Black Pepper 1 tsp", "Honey 1 tsp", "Paprika 1 tsp", "Ginger 1 tsp", "Spring Onion 1", "Sesame Seeds 1 pinch"], "method_steps": ["Dice the chicken breasts and then add them to a mixing bowl. To the bowl, add 2 tsp of cornflour, a tsp of ground black pepper, and a tsp of paprika. Mix well before cooking in the air fryer. Tip - spay the chicken with some 1kcal spray.", "Next, thinly slice the pepper and leave it to the side.", "Now let's make the sauce. To a bowl, add the sriracha, soy sauce, honey, and sweet chilli sauce. Mix well and then leave to the side.", "Now, cook the rice as per the packet instructions. As the chicken and rice cooks, in a lightly oiled pan, add the crushed garlic cloves and ginger. Fry for 2 minutes on low-medium heat.", "Next, add the pepper to the pan and cook for 3 more minutes. At this point, add the sauce.", "Once the chicken is cooked, add it to the pan and mix well before serving.", "Serve with a pinch of white sesame seeds, some sliced red chilli (seeds removed) and some freshly chopped spring onion. If you don't want the extra spice, don't add the red chilli"], "allergens": "Contains soy, sesame. May contain sulphites.", "image": "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"}, {"id": "r126", "title": "Sweet Chilli Chicken Noodles", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein High-Carb", "tags": "High Protein / High Carb", "description": "Looking for a delicious and nutritious way to fuel or recover from your workout? Look no further than our Sweet Chilli Chicken Noodles! This mouth-watering dish combines tender chicken, hearty egg noodles, and a medley of fresh vegetables with a spicy and sweet sauce that's sure to satisfy", "kcal": 465, "protein_g": 40.5, "carb_g": 63.6, "fat_g": 5.3, "fibre_g": 3.2, "prep": "8 min", "cook": "15 min", "makes": "2", "ingredients": ["Chicken Breast 2", "Sugar Snap Peas 10", "Salt 1 pinch", "Soy Sauce 2 tbsp", "Pepper 5 twists", "Oyster Sauce 1 tbsp", "Olive Oil 1 tsp", "Brown Sugar 1 tsp", "Egg Noodle 125g or 4.4 oz", "Sweet Chilli Sauce 1.5 tbsp", "Brown Onion 1 medium", "Lime Juice 1", "Red Pepper 1 medium", "Baby Spinach 2 cups"], "method_steps": ["First, prepare the veg. Peel and dice the onion and leave it to the side. Next, deseed and thinly slice the red pepper and leave it to the side.", "Next, cut the chicken breast into thin strips.", "To a wok or deep pan on medium heat, add a tsp of olive oil followed by the onion. Cook until translucent before adding the chicken, salt and pepper.", "As the chicken cooks, prepare the sauce. Add the sweet chili sauce, soy sauce, oyster sauce, the juice of 1 lime, and a tsp of brown sugar in a bowl. Mix well and leave to the side.", "After cooking the chicken for 4-5 minutes, it should begin to whiten. At this stage add the sauce and mix well. Next, add the peppers and cook for a further 5 minutes.", "Bring a pot of water to a boil and add cook the egg noodle according to the packet instructions (typically 3 to 5 minutes).", "Add the spinach, and stir regularly. The spinach will wilt with the heat.", "Once the noodles are cooked, drain the water and transfer them to the wok. Mix well before serving."], "allergens": "Contains egg, wheat, soy. May contain sulphites", "image": "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"}, {"id": "r127", "title": "Tasty Tuna Pasta Bake", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein High-Carb", "tags": "High Protein / High Carb", "description": "A budget-friendly favorite that is absolutely bursting with hearty flavors. This meal is packed with protein from the tuna and full of carbohydrates. This great meal is an excellent choice when you're needed to load up on carbohydrates to fuel your training.", "kcal": 634, "protein_g": 37.2, "carb_g": 93.4, "fat_g": 12.4, "fibre_g": 5.2, "prep": "10 min", "cook": "35 min", "makes": "4", "ingredients": ["Chopped tomatoes 2 tins", "Parmigiano Reggiano 40g or 1.4 oz", "Pasta 400g or 14 oz rigatoni, dried", "Tomato Puree 2 tbsp", "Tuna 2 tins, drained", "Cheddar Cheese 30g or 1 oz", "Brown Onion 1 medium", "Bread 1 slice, wholemeal", "Red Onion 1 medium", "Garlic 3 cloves", "White Mushrooms 4 large", "Olive Oil 1 tbsp", "Broccoli 1 small head", "Basil 1.5 tsp", "Spinach 2 cups", "Oregano 1.5 tsp"], "method_steps": ["Preheat the oven to 200 degrees celsius (390F)", "Peel and chop the onions, and add them to a large pot with olive oil, oregano, basil, and crushed garlic cloves. Leave the pot to the side as you continue to prepare the meal.", "Next, chop the small head of broccoli into small florets, chop the mushrooms and place them to the side.", "Place the pot on medium heat and cook for 3 to 5 minutes. Then add the chopped mushrooms and broccoli florets. As this cooks, bring a large pot of salted water to a boil.", "After 5 minutes, add the tuna to the pot (drained). Cook for a further 2 minutes, then add the tomato puree and chopped tomatoes. Leave this to simmer for 15 minutes.", "As the pot simmers. Cook the pasta according to the packet's instructions. With 2 minutes remaining until the pasta is cooked, add the two cups of spinach. Mix well.", "As the pasta is cooking, blend a slice of bread to make the bread crumbs. Grate the cheese if needed.", "Next, transfer the tuna mixture to a large roasting dish along with the pasta (drained). Mix well before topping with the grated cheese mixture and the bread crumbs. Place the dish in the oven for 15 to 20 minutes."], "allergens": "Contains wheat, fish, lactose", "image": "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"}, {"id": "r128", "title": "Tandoori Chicken", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein High-Carb", "tags": "High Protein / High Carb", "description": "This recipe is a delightful blend of aromatic spices and tangy flavors, paired with a refreshing mint sauce and a crisp, colorful salad. The chicken is marinated in a mixture of garlic, chili, cayenne, paprika, lime, and honey, then cooked to perfection. Served with a simple yet delicious salad and complemented by a creamy mint sauce.", "kcal": 440, "protein_g": 38.3, "carb_g": 65.0, "fat_g": 2.8, "fibre_g": 2.8, "prep": "30 min", "cook": "25 min", "makes": "4", "ingredients": ["Chicken Breast 4, average", "Honey 2 tbsp + 2 tbsp", "Basmati Rice 200g or 7oz, dry", "Lime Juice 1 lime", "Salad Tomato 200g or 7oz", "Garlic Powder 1 tsp", "Cucumber 200g or 7oz", "Salt 1 tsp", "Rocket 125g or 4.4 oz", "Chilli Powder 1 tsp", "Low Fat Yogurt 4 tbsp", "Paprika 1 tsp", "Red Onion 1 small", "Cayenne Pepper 1/2 tsp", "Fresh Mint 50g or 1.7oz", "Coriander Leaves 1 tbsp"], "method_steps": ["Begin by preparing the marinade. In a bowl, mix together the garlic powder, chili powder, cayenne pepper, paprika, lime zest and juice, chopped coriander, honey, and salt. Coat the chicken breasts evenly with this mixture and let them marinate for at least 20 minutes.", "Preheat your grill, barbecue, or oven for cooking the chicken. Grill the marinated chicken breasts until they are thoroughly cooked and have a nice char on the outside, approximately 10-12 minutes on each side.", "While the chicken is cooking, prepare the mint sauce by blending the finely chopped mint, Greek yogurt, and honey in a small bowl.", "For the salad, toss together the sliced cucumber, chopped tomatoes, thinly sliced red onion, and rocket in a salad bowl. Cook the long grain rice as per the package instructions until it's fluffy and tender. Once the rice is cooked, mix it with the salad.", "Once the chicken is cooked, slice it and serve alongside the rice salad. Drizzle the mint sauce over the chicken or serve it on the side."], "allergens": "Contains sulphites, lactose.", "image": "/9j/4AAQSkZJRgABAQAAAQABAAD/2wBDABELDA8MChEPDg8TEhEUGSobGRcXGTMkJh4qPDU/Pjs1OjlDS2BRQ0daSDk6U3FUWmNma2xrQFB2fnRofWBpa2f/2wBDARITExkWGTEbGzFnRTpFZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2f/wAARCABqAKADASIAAhEBAxEB/8QAGgAAAwEBAQEAAAAAAAAAAAAAAwQFAgEABv/EADsQAAIBAwIDBgMGBAUFAAAAAAECAwAEERIhBTFBEyJRYXGRMkKBFCNSocHRBiRy4RUzNJKxQ1NigvH/xAAZAQADAQEBAAAAAAAAAAAAAAAAAQMCBAX/xAAlEQADAAICAgAGAwAAAAAAAAAAAQIDERIhBDETFCIyQaFhgfH/2gAMAwEAAhEDEQA/ALSd1fKlruQgbGmGOF2qRxKfACBgCeZrBoQugZJPu93J6VVsEFpFrkOqQipkF3bQ5RDk9TXpeIMTiJGdqWhlSS6WJGlkbAG5qRHdS3dw03alIidlFYFveXp+92X8NU7LhYjwGFaSENWYGkfGfWqKMcfCaFCojXYcqMC2MgVpCNhgflNdBH4TWBqrwD9fyoEbwPwmvcvlNc7457Cslj40wNk4Hwmslh4VwkmstHnpSA2T4CuHUflrJUhs4rxZiccqAPEnqBXMnoBQnDdayDpBHT1oAL388hXO/wCVZ7RVGKwZd8jFAEvivFja3HYIhLEZyeVSuze6kLyykk07xBUu7pGBHdXFNWVnGcb5rKGAtOEK2Drx9KqQ8MVBtJvTUdqqICx0r4mu60X/AC0z5t+1PpAcjsj0cn6UUQhecmD61uGJ50LF8KNsCti3VEYsQW6VGs8SbUNg9CDbWx9K0qr0Le9ZWVfh0d78jTJMUSlpO6o3JNTx+XjvfegrHU+wQiU88+9EWBB0PvWreWObTgAZ880CeZYA4iDEA5JY7561ac01KqfRly17PXsU3Zfy2jUPiLty+lJxhodRmbWeoBxQDdKM6FJYjOM9PGp9zc3CxmZhmJjjnup8/WpU91yBTsotxO3Ugd4EnAGd6eiCSsQsjK34X7p/vUvhXD7PiFiHkDCXUSrqxyvgaJBcYL2l6NTxkL3uR8/aqc6RtQmVGtnC97X6jegmGPO7PnzpThPEWgnMSszRh8DXzCnl7V9DPoK99AfOtxatbRilojmGM/M3vXDDFj5vem3jQ/CcUCRCvMfWqGRd4o8bKT9aE0Y/AfemdAJ5fWu9moHWgCbaxwKo2NVAkUCjCDWeh6etNz6YIdQVdR2XbrSCqWc5P1qdPXSNA7l3cgbknrR+H2nbKWlcgA40jnR4oxqA0hm6A0reyyw3TEAgMBnDdenrXFnzuXxldj1+WUQFi0oilsHkOdBnt3dlEj6QxyQOnlmgcOuny2p8DOO90ovGe0ggMyksygjA65rzmnlTb9/osm10iRf8QvLVnJgYRJuCIzjnpznqOVYYS8V4fpe5lVs6TkYUk/r605xrjpisja28euZgFY5yoGNznx6VEmgveISRkyBVLKyxqxGWz18a6/hzOlJXbc/Ui3wuyuoYAXlH3ZbJU52I8/CmrqdSxDOus7YFToLGW3t3jluToYHZARj69al8TuZLZT2UZcqCpfnk9CfDNXxpz00RyPn9pRt5jBxULDF2jt3WOOYJqjxHhsS21zcugCrGS652YDr5GpMX8RRWoUGRCwULpQZLHHM1J4t/Ec97CbYkpFJsyg7nypp8nrRpY3K3sb4JxuC1uOzYMsDHuFjkgedc4lxG14tx6E27ns0TDOvzHfFRrGzjaXMrSMUw3dI7oq1aw2sd2GZQytglSmMkdcg/nSyXxWkTunv0OtEdSPZwsjRnOoEENTUXFbm1gJvWSRs4TQ27fSg3V8s3D5Xs5YwuO6WyBz3ztXZGtUso3uokkc4D6Tq0/XpXLOfJK2l/Rq5WtC8nGLmUNpdVz+EYxR+E37pcLA7F1kJ3O+9TpLFpLp/s5CqSSAd8CqnC+GaZEeVt0OcCuvEslUqb6OYrSRhQWBOBzHhQO0h/7gp3GKn3pa3m7oGlhkeVdwxy+3WLwINBjTL+QpyeMS2oZNyhzQIudYae3oZy6MawtKrMjRj4h0qM3H1u7fVDCzykhQoGcHxx/wAVdkjXT3cAnypfs4re27GCFA7Z32BJ615PJzlqbfZThyW0SOH29zayxXNywlDsQVyMKPIdaH/EFwJyhEx7VCRoB2UDl9d6buZjf3S2yHscoURX2UEjc/2qRxvgMltewuJ5LsyNhzpwwP7VuO1t9GZpp/SHsIJrmNCq97AId+nSiyJLFdhGlUSJzcDrjfFH4W6W9qzv2qMndbVnmOf05VJv5y76w6gv3sdQfWqykp2vZ1zVXWvwH4ldXiuseozxbZZQAR6gGpD3K5JDMp+YZwfqK5PesE3JY9OmalyTytctJJl8/wDFWxp0vqQq1HSKtr9/KsGoI8jbtivXnCEtr6Fe17Y5ywHhQLS4D38bagQpySBz2qnaItzdpNEsrSoc5HXfapW3D3/AqaY99mg4ZckxImy5BJOTnoRXnujf3SKkSgGN1AHzHG37VtLXs+JIL6KTSxJKkZLkch5705bcEkuomvZi1vO8mpYtIGFHIeVc8U317OZ06FLuC4s4Y1jkOG8NgD5V6whjW0LPEVcuS7Ac9sZPjtT0F7DdRsrW+gRZ2bffqK9FJqhjVoliXB7qNnPid65ud6a12b497Itw8AcT2LHQmz7nbw+nSqltxyMRoXjOthkgHYVOktuHx36wnWme6AgxsacseBpLMZWkdVwFGk4yBXpYOT+39kqTTLVlxGO8YxhGV1Gd96FxttCw45703Z2cFnEREgUcyep9TUbi17G9yNTqqjZdRxkV3LaXYi/YaIwYlVVB7wCjA867PbFGLxjbqPCljlSGTZhuN6dtbpbhcfC45rTAQki7aVdZbsgu4Vsb5rFzdW8OhGI2xjqQM1Umt1kBwSjHqBXz3EuFXwuGlRVdejLuceleZ5Xj1V8p9G5rSF+P2jnVcQbjnlT1pKza5vpY3vmkRV2ZSpGvbmSelEn4RxOWPQlxIiAEnJwPQCqlostxw9InZHmVezcsTuRt61JSscpM1McuyY6dlwVVaXWVdmUlsjBJ99jXzHatLI0aKx07AqMkivtL3hbNZMrqrOo2C/pU+x4JCxLss5YjBCd2rxk3ta7RTTx+mfONaSEL3XwwyrOCBv4VRsuHRMIe9okJKv2ndBPrX1NtwlEuzd3H3soP3YbknhyqjCiXDM5UFVOxI5moPyat8JBrfbPnV4a7SQ2a2XZxneRmwdQB8R154q3Y2FvYRsY0UPp0lh4eFFmiZnWUyHSDgqBzHhQI7c/YwIHKH5lY5BJqGTk1xn/R9flg7u6tmltkuI3KPIOzyPicbgfrROI8SZNcKQyNKBqK4x+dAsJUgl/n1SNrcs0W+efNv0pXivH4ml7OPDZHdzsapjlzj4r2yNtcgdvIJ3DlAZc5LL8xr17K32RZki7q572ehP70Ox7d4i3OR1wD+EGmIOCbK07d1TkajW48bJT2W+JKXQpbWJurqO6k1syqAq42WvoYY0ij1EAAcyaXaaOIYj758thQJZXl3kbYdOQFejhV8dUtfs567ew15emVdCHEfU+NQmuo57lu7qVNh3c586HxDiBuCbe1JKnZ5AfyH70OGMxqFK7etWQj6rtNO2AfQ1x4wQHUuGG4K7EUQSM/Rxjyrysw5g+vKtCCQ8V0EJcI39ajPuKoRSpMmuJwy+INTSVZev1JrGldQKsyt4qTQBUdFcYZQaQj4LaQ3ZuYkZJCpXZsjfyrgvLiH4mSUeYwfcVocXh/6kcqeYXUKy5T9oapr0zNxYSyZ0zgeTLWI7S4jbOqNh60ynE7KQ4FzGD4McH86MHjcd11b0Oaj8vCrkumb+LTWmKNDKykOqt4DNc0zquAuwGwDAU3pobKPCl8rGtAsrRMS2uzKxkOlWbJGsGi2aSxLKLhoxqxpCtnFMsvlQnKrzIHqaxPh4pewrLVCN/w+G9lRppAUT5VU71w2VmHLdizEnJycA0Wa9tYvjuIh5ahSM3G7OM4VnkP/ghq8Yoj7UTKKydmMRRpGPIb0N8ucuxY+ZqU/GJ5gfs9qV85Af0pd4r67H8xMwU9FUgflVAHrviltbZXV2jj5E3P9qj3V3dcQJVvu4vwDO/qetNQ8HRTkEHxwpqhFw+FV3XfzSgCVa2ZXACjyzVCO2I3KA48B/amI4YkOGj5eCn9q0yxg7Bl9M0wKaoB0P8AtrzJ1BJ/9aLgahtW8DTyoACox0PtXSSD830zRcAdK6eVAAg+R1969q9c+tFQAjeukbGgBSWKKZe8gPrvQDw+26RqCPWnwBjlXgozyFAE2ThsI+F5V/pc0P8Aw5Mf6i4/3mqzqMchWFVc8h7UASTwtORnnbPiTWhwi3x3i59f/lU5FHgKxgZGwoAmHhVupJUfkM1oWMONlb2FUJRhNvCsQ/D9KAFUhVTjQ3rtWmhU7qrZ/ppgnnWXY6l3PvQAFV1HByPMrXWjVdwufQGiEnxNcdm0/EfegZgICMkEZ8CR+tZ0MG37T6kn9ayzuDsze9KXEsgbaRvegR//2Q=="}, {"id": "r129", "title": "Thai Green Curry", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein High-Carb", "tags": "High Protein / High Carb", "description": "A rich and vibrant Thai-inspired dish that brings together lean protein, colourful veg, and aromatic spices. Perfect for a comforting, balanced dinner with a hit of heat and freshness. High in protein and healthy fats, this curry pairs perfectly with jasmine rice or cauliflower rice for a lighter option.", "kcal": 600, "protein_g": 40.2, "carb_g": 67.4, "fat_g": 18.5, "fibre_g": 3.1, "prep": "10 min", "cook": "30 min", "makes": "4", "ingredients": ["Coconut Milk 2 tins, light", "Lime Juice 2 limes", "Chicken Breast 4, (125g or 4.4oz per breast)", "Fish Sauce 2 tbsp", "Jasmine Rice 70g or 2.5oz per portion", "Sugar 1 tsp", "Aubergine 1 medium, skin on", "Fresh Basil 8 leaves", "Yellow Pepper 1 medium", "Lime Leaves 4", "Red Pepper 1 medium", "Red Chilli 1", "Thai Green Curry Paste 4 tbsp", "Baby Corn 100g or 3.5oz", "Sugar Snap Peas 100g or 3.5oz"], "method_steps": ["Heat a large pan over medium heat. Add the green curry paste and stir-fry for about 1-2 minutes until it starts to release its aromatic fragrances.", "Pour in about a quarter of the coconut milk and stir until the curry paste is well blended. Let it simmer for a couple of minutes until the oil begins to separate on the surface.", "Add the chicken pieces and stir well to coat with the curry. Cook for about 5-7 minutes until the chicken starts to cook through.", "Add the remaining coconut milk, aubergine, bell pepper, baby corn and mangetout. Bring the mixture to a boil, then reduce the heat and simmer for about 10 minutes. The vegetables should be tender but still slightly crisp.", "Add the fish sauce, sugar, and torn kaffir lime leaves. Adjust these seasonings to taste. Continue to simmer for an additional 5 minutes. Just before turning off the heat, stir through the Thai basil leaves and squeeze in the lime juice. Serve the curry hot, garnished with sliced red chili if using. It pairs beautifully with steamed jasmine rice"], "allergens": "Contains fish.", "image": "/9j/4AAQSkZJRgABAQAAAQABAAD/2wBDABELDA8MChEPDg8TEhEUGSobGRcXGTMkJh4qPDU/Pjs1OjlDS2BRQ0daSDk6U3FUWmNma2xrQFB2fnRofWBpa2f/2wBDARITExkWGTEbGzFnRTpFZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2f/wAARCABqAKADASIAAhEBAxEB/8QAGwAAAgMBAQEAAAAAAAAAAAAAAwQCBQYAAQf/xAA3EAACAQMDAgQDBwMDBQAAAAABAgMABBESITFBUQUTImEycYEGFCMzkaHRQlLBFXKxYoKi4fD/xAAYAQADAQEAAAAAAAAAAAAAAAABAgMABP/EACQRAAICAgIBAwUAAAAAAAAAAAABAhEDMRIhQQQTIhRCUYGh/9oADAMBAAIRAxEAPwBuaXyl9W1BjbXJnoBRLoByB1ryFQC2K5WdJ2nJzjrR4lwlQxpA96YRfQKwCIHpoWC3JFMEYQ0uIixznp0oBOXbbG9NKPTS8akSAU0B6aCDIJEMQiuzzipJ+UK7Gx6UwgsVZmydxU44+o6g7Vzbcb1OKXcah7Uox44PksD2qplbFXTepT8qp7lCSdqyNZCx0tOHfWcHCqvJNaOARkIV2ClgPbpWe8Huvu96IyNpKvrdjPBrlITAIJVsAH2rqx1RGew6PDM7RpIQ8RBYKcEfOlF8TjuW0xRv5h7DOOdz24otxOsVtlVaYDG6HcHpk0OdGupImjl0COQGVEODnsfamMkqJJCfNTWzYXfVncn6dKZVzJBsrKDzq2JFKh2ltwdCxhvzFbOQP5osXlrEivhgxOgcgfWiKigx6ixoka/vUDsd+B1o1vhiNsZGce1cjLknADqMZ2oxU7YqQXL5x0rpGAH0oBBuMRnJpdWGcpnFGum/AI96UViowD0pXsZLoPESJB3pwYA96rlkwQTyeKs7exupkB8sRjvJsf05poRb0LNpE03jB9qkACKqfFLm7srloFkUgAYIXGarGv71pCDOQPY1dYZsg8sUaGX0NttUc7g47Vmzc3uWPnse3qqS+J38f9Qf5jNB4JhWaJrQNhVe8O5pC3+1Sphby3IHGpN/2p63vLa9Ba3lVxvt1H0qbi47HUk9FbNC8FxHOgzobJHtVxY3ouCxjnieMbFMYIHuKA6AikZ/D45CWBKt/cpwaaM+JnGy8kklgt5pY288OQUVVB0j/NEvLpba2UyI7ZX1EbHAGf1qjtLu4sPKilUywDOWX4h22/irq0vobq2ldSXWMkHbOcDtVlJS0K1W0At70m2WaOFtBlEb5OvA4yCOabvbZWSMhZF0vxHjfJG5/SiWxVo4vu8arCw1cYx1xjvUbgTibzLcoSfjDNxjj/NEyffXRQxmKe6S2kdlEmdwM8DJp9baOOTPnMSR/ZWd8RMlvNFNE2lkbKsKftfHo5/zYJY3XYlBqU/LqK45NrRaWOXFTWtfsuCqDcP/AONLysBIy5DY22pY3zSL+DE+/DOMD9Kh6wDknNLGTexUn5CXjgoBnbPSkpboW6En5AUa6c+lQMsTgDuaoPEXkguW83TqxsAwYAfSq48fORpT4xLZr1I7yBLdzJJIAwC8jvntW1srkTW6sT6uG+dfMvs+xF1LO4O40hjxntmtH4deXIuFs/KZ4WySVHqUd8/zT+5GEuL0LKFwUvLD/aYCW7i8nDzPlPLU5Jx1qvtfCJpLvRdsbfUhZCp1HbGcj60aK0kl8XVomKvjOXGGHz+dN305iRHm1i9hUsiAZXJHDdMEUz9Q/t0TeBcbbAD7Opk4vW37xf8AuvH8BkXGm6jbfAyhFPWV2LmMvIv3fAywdhhfrTEURuRIpd0AxpdcHWCOVNKs+Rie0l4Mje27LceTjzR5mhXUbM3YVG48On8PcDDRyKNWx4z71vLawtoYkWKBAq8AjP13pXx+2efw6QR8jfT3AOa6I5L6YnDj2jN+HeNamEF5gNwJOh+dW/TjrWVniEgyOas/Ar1pkNrKx1oMqT1Hb6VLJjS7RfHkvpluy+kbUKNPKcyR5R+MjbNMaTjc9KgV35qBYkbmcxNH5pIPsM0rFHiQk6ifc0fSc1FYyWrNt7CqRm57S7hiKyYZB9aP4GEeTMgyegztVxdLsBsdqQgt1huMoAM+9LR0fUScWn5LVmG9CbcmoO+RUVbYU1HK2V/jUvl6cMQcbYPUn+Aazs82WJzlquPtBlnT9P8An+arLNNEonRdbKwCLjOTXRFqMLJStyoctLSbJgdNCONYPUEjoKvfCLZoyAkjjT6dWcn655pG+P3ySJoI5ElZwDExOT1II5xWrs7bSRLIF1AYVQMBB2FcGW5qkX7i7kDUx21rLc3DEyIpJY8qMdMdKrCsl6izmVBJpI9QyCM7bimvFo47kyWizaZAMqdXXscVjCl1a3ognaSNwwyNR47jvSY7muKdNGlS7NVJYK08ckVyYmVQDp3Bx7VZ+F20Vvkq7knIyx/47DeqfwI3EciqXLxOWAZgMluxPtWkto1jXS7apOvvV8UJXyb/AISbJQ3MVxqSGQMU2OP0ryC3mjZjJIras9CM/PeixRhdRCgHG570TOGAqyWmzOVWo6MJ4nZS2V46OCVY5VgNjn/NIM7Wl7BOnw6xqPtxWp+1sLPBFMhXTG2Wzz22rOTKHRdQ5P79K6U7ic9VLo0vf1V4OetcNQFdvvXEdh6BsTmuXOM74rhnTXoBEfHNYIrdZIGSBkUoFAcepeo6U5KQxX9waCR6/wCmihWeHGnjevFyM4qTL6a5Budu1EUqfEoi8ZXqNxVbY3KWJZ3cqxOwAyBVxeDUCcdao7iFXfDHAzvTKpLjLQ6k4S5LZoLCSbxW9iubbzIVgOGaTB1HrsOlXb+JPdRvFa5jlGVLsuQp71lIb+Kx8ThFq7qHwJBjbHT61e2aG9iu2a4KgnVhNmzjk/8AFQcG10qBKfN/IrxaQr95Sa6P3xj6GL4LHHX5mpvbXl14a4uFjN9ZEYIIYuvJU+/XNRZrSws5/Li1zyxsnrOWfK/Fk8AHHFVdmxmlSMh4pcADBLBj3zWcL+X4Fuui++z13+P5D+YSV/DUD4TyTV/cmeMxeXC8gBwxTGRttz0pHwBAqAsgDnKseu1X4AUAd6rGNxqwKXGV0Rh1rCNYGvG+O9SbTya8Y4YduarPFPE47WMuJAMcDPxe1U0hdsR+1xZ7aMIcev1Y6iqazj8+8jXGVhwzfPoP/u1Qlnn8Suy2MkDCKeEHc1aWtultEEXJJ3ZurHvQlKlQYQt8hrJxx+9eEnfb96iSADzUVfY5zUSwXfT0/WpsTpA2/WhFuP4ojE7bUTMXnQwkBv2obkBwTT13GHi1DlaRcDPXeiKwmnI23qQjyrEdqnCAamUwhPtTClPdRkRnb5VRTRs7GtVKi49XAFVM1urzekbUidDvspRrhYMMHScgHpVpZ+NiOJkZSrPsSAOK6SzBGOpof+mBwAOTVOSeybiSMkc/m3Mg1ZwqqrbqB3HWmrG3Z0S6RtBY7AbenrSI8OyeeOaZj8LbXo1uNsjSxFZtNUCqNP4e8cTh8j1HOAcmn7q7iWHIdSMZA1YzWTi8J2yJpvVz6zTEHg9sRlwXP/UxNHpGSGZPtEDGqWya5P7c7D60jNbS3MyzXBxk7Af0/KrGO2jh0FIwvfSMUe8iBhGB1yaXlWh1ETt4UhULGoH+aYUZYZqCdhRQAdO2fnUxzxgCPrQs4zRSq77DmhMOQBWCdn1DajE+oZFLBtxtRS2WFZGYYDELjJ/WlDvvTL/lN8qAOKYQLB8dGkOIjQYualJ8FHwDyJ3IbRkcdaCqjQSBvTh+GgY5+dKtjsVMZZs7UeGP8RO+qu6/SjW/5o/3VvIGugXkrk9ix6cUxGivGueV2obfmH/dRk/Jb5ismBoKEHl7bnkCpInIx0zXkPT51Ifmj60TUSMOQp3325qcw/BwQ29eN8H/AH17Ly3yoBFAuDRAAQNzXN0rh0rBOK89qE2N6KetBPLVjAmPFExnHyoXSpt8S/I0EE//2Q=="}, {"id": "r130", "title": "Vietnamese Tofu Rice Bowl", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein High-Carb", "tags": "High Protein / High Carb", "description": "This vibrant bowl pairs tender basmati rice with crispy tofu and a rainbow of fresh veggies, including mange tout, bean sprouts, cucumber, and carrot. The tantalizing dressing adds layers of flavor. The dash of soy sauce and a hint of olive oil round it all out, making this a light yet deeply satisfying meal.", "kcal": 607, "protein_g": 29.6, "carb_g": 79.5, "fat_g": 19.7, "fibre_g": 7.7, "prep": "10 min", "cook": "15 min", "makes": "2", "ingredients": ["Tofu 350g or 12.3 oz", "Soy Sauce 2 tbsp", "Basmati Rice 140g, uncooked", "Hoisin Sauce 2 tbsp", "Cucumber 5 inch piece", "Garlic 1 clove", "Mangetout 80g or 2.8 oz", "Olive Oil 1 tsp", "Beansprouts 50g or 1.7 oz", "Ginger 2 tsp fresh", "Lime Juice yield of 1 lime", "Red Chilli 1", "Peanut Butter 1 tbsp", "Carrot 1 small"], "method_steps": ["First, prepare the sauces. To a bowl, add the peanut butter, hoisin sauce, a tsp of fresh minced ginger, half a red chilli (finely chopped). Mix well and leave to the side. To a second bowl, add a tsp of ginger, the juice of 1 lime, soy sauce, and half a red chilli. Mix well and leave to the side.", "Next, prepare the carrots and cucumber. Peel and grate the carrot and finely slice the cucumber. Leave them to the side.", "Next, bring a large pot of water to a boil and cook the rice according to the instructions.", "Dice the tofu and then mix it with the soy sauce mixture. Fry on a medium heat with a tsp of olive oil until the tofu is browned.", "Remove the tofu from the pan and then add the carrot, cucumber, mange-tout and bean sprouts. Cook for 3 to 5 minutes.", "Add the rice to two bowls and then add the veg, tofu and top with half of the peanut sauce to each bowl."], "allergens": "Contains treenuts, peanuts and soy", "image": "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"}, {"id": "r131", "title": "Bang Bang Chicken Salad", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein Low-Carb", "tags": "High Protein / Low Carb", "description": "Dive into a vibrant and refreshing salad. This salad is perfect for those who love a little spice without overpowering their palate. It features succulent chicken seasoned with paprika and black pepper, tossed with crisp vegetables and dressed in a tangy, sweet, and slightly spicy homemade sauce. Ideal for lunch or a light, satisfying dinner.", "kcal": 324, "protein_g": 49.4, "carb_g": 21.3, "fat_g": 4.7, "fibre_g": 4.2, "prep": "15 min", "cook": "15 min", "makes": "3", "ingredients": ["Chicken Breast 4 (125g or 4.4oz per breast)", "Honey 1 tbsp", "Romaine Lettuce 300g or 10.5oz", "Sweet Chilli Sauce 1 tbsp", "Sweetcorn 250g or 8.8oz", "Frank’s Hot Sauce 1 tbsp", "Red Pepper 2, medium", "Sriracha Hot Sauce 1 tbsp", "Greek Yoghurt 120g or 4.2oz, 0% fat", "Coriander Leaves 2 tbsp, chopped", "Lime Juice 1 lime", "Paprika 1 tsp", "Lime Zest 1 lime", "Black Pepper 2 twists", "Jalapeños in Brine 20g or 0.7oz", "Salt Pinch"], "method_steps": ["In a bowl, mix together the Greek yogurt, sriracha, lime juice and zest, honey, Frank's hot sauce, and sweet chili sauce. Season with salt and pepper to taste. Set aside.", "Rub the chicken with paprika and black pepper, ensuring it's evenly coated. Grill or pan-fry the seasoned chicken until thoroughly cooked and slightly charred. Let it cool slightly before slicing.", "In a large salad bowl, toss the chopped romaine lettuce, sweetcorn, sliced red peppers, chopped tomatoes, and sliced jalapeños.", "Place the sliced chicken on top of the salad. Drizzle the prepared dressing over the salad just before serving. Toss everything together to ensure all ingredients are well coated with the dressing."], "allergens": "Contains eggs, wheat, lactose. May contain nuts.", "image": "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"}, {"id": "r132", "title": "Buffalo Chicken Quesadillas", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein Low-Carb", "tags": "High Protein / Low Carb", "description": "Unleash bold flavors with these Spicy Buffalo Chicken Quesadillas. Perfect for a quick dinner or a snack, each bite combines the zest of buffalo sauce with creamy cheese, all wrapped in a crispy tortilla. Serve with a side of Greek yogurt for a delicious contrast to the spicy chicken.", "kcal": 394, "protein_g": 42.9, "carb_g": 20.8, "fat_g": 15.4, "fibre_g": 2.2, "prep": "5 min", "cook": "15 min", "makes": "2", "ingredients": ["Chicken Breast 2 (125g or 4.4oz per breast)", "Greek Yoghurt 70g or 2.5oz, 0% fat", "Light Cream Cheese 50g or 1.7oz", "Mexican Cheese 40g or 1.4oz", "Chilli Oil 1 tsp", "Tortilla 6-inch"], "method_steps": ["In a skillet over medium heat, add the chili oil. Once hot, add the diced chicken and cook until golden and thoroughly cooked.", "In a bowl, mix the Mexican cheese, light cream cheese, and Buffalo sauce. Once the chicken is cooked, add it to the cheese mixture and stir to combine.", "Lay out the tortillas and spread the chicken and cheese mixture on one half of each tortilla.", "In the same skillet over medium heat, place the filled tortillas. Fold them in half to cover the filling. Cook each side until the tortillas are crispy and golden brown and the cheese has melted, about 2-3 minutes per side."], "allergens": "Contains wheat, lactose.", "image": "/9j/4AAQSkZJRgABAQAAAQABAAD/2wBDABELDA8MChEPDg8TEhEUGSobGRcXGTMkJh4qPDU/Pjs1OjlDS2BRQ0daSDk6U3FUWmNma2xrQFB2fnRofWBpa2f/2wBDARITExkWGTEbGzFnRTpFZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2f/wAARCABqAKADASIAAhEBAxEB/8QAGgAAAgMBAQAAAAAAAAAAAAAAAwQCBQYBAP/EADcQAAIBAwIEBAQGAAUFAAAAAAECAwAEERIhBTFBURMicYEyUmGRFCNCobHBBjNDYnKCktHh8f/EABkBAQEBAQEBAAAAAAAAAAAAAAACAQMEBf/EAB8RAQEBAQADAAMBAQAAAAAAAAABEQIDEiExUWETcf/aAAwDAQACEQMRAD8AzfEplXjcrAbaqs7e7tooldEyxIyvTFV/E7NprkuvlJ6GlUtLhD8J9jUXZ+HaevWa1PFOMQ/g/BtFxqG5605wYauFw554rN2nD55CAVwD1Nae1R4LVIkHwis4nVttV5OuJxOOTQBGwrhHc16HURuN6IUwcmurzhgDG2TXivZaKNIFRYnOwrAEhs8qHIWH6aaQMx3G1S8PPMUFdqLDcUNjpyQatxbKRypS4sQT5aCskuygO1V816MYjXD/AM1ZXNjJnFVtxYSA50H1pVS4W8V1XdgjuTnNNBGuNEcgXQu4JHM0sNcAw6Fh36imVuUuYAABkHT6VGOnto7NFDH4ZiAmOyr3oZuIbaFo9YWTYEg5JNFLyy2WIoxJOpKgk4x9aWs+FsuWmfU65PLr/dD/AKg9nuLhAwPPRjn9cU5aloY28ZM6hswIyfah8PWSe21SayyaslhjP0FEtpobayabV4rsMGRv4FD+LKSFSd1H2r0VujNnQPtTAIIzU4wAK6OLkcKgchRowM4xihiQZxRY2YjcAD60EgMHlU8ChSSqOQJoEksjcgQPpWBllHcCpxWrP5sjT3odnZs+JJuR+Fe9WGsAY7bVF6ViC2y4wGoEpWNtL5BH0omvEukjCnkc9e1emC/A0ZKEZz2qf9Mb6aX/ABMXz49q548J28Vfc0J7XIyDseVLSWbdCDVzrZsTZnynnRJeTKfQ0J4VA829Vz20iHOPtQ/FnjO0jj13p7GHHsopT8IIpSfgEbeZSVPcUSPicqbPGjjrjY0/b8UtpAFbMR7Ny+9bsp9Z6Xh97aEmNtY+2aE15JCAJIJRjc6eprXsiMBjBB60KS1jfcKpPatw2soeNKHLGJkyMbg0OG7WSGOJZFKKwbSww3OtM/DoXzriWgvwOzc7wisxs6wQjHI5FdRw7aFySRypaSdFAGnOdvrVna23hRjI87bmtSjHCFOebHrRfD2y5wP3ojFYhk86RuLknrQFluEj2jQZ7nc1X3Fyxlj1ucFwCAehNQllJ5GlLjzZzk4GcCuXl6zl08c2tnjSAOnShuFBycfeoWM/4rhUEu5ZogTnv1rk5wG35b5rN+Mz6hPcLbwtKd1G+B1ofD7oX0Duo0MTht84rqeHPGY5RlSMUXXb2lsUi1YA5ICTXO7v8XMz+iiLyAOAXxjI2zQJrVlOU3BGcdaUhu3mvcGJkGjSrvIAWP0WrG3nlB0SaXx+rPKnHWVvXJFomBwR7GhvArc1qxnhYsXxnO+Qf6pfFejm642Yq5bIcwKUkt2Wr4qDQ5LcOK2w1SwXE1s35bED5TuDVxZ8QiusIw8OXt0PpSU9rpPKknjKms+w/LTaDUdGKU4Tem5UwSn8xdwfmH/mnWRweW3rVMZmxPi38Ibqw2rUNtk1jYpDBcxyA/Cc4rXiVZrdXQ5VhkUCdy5OaQkznen5FyaBJBrG21AhjzDnzqXEhAsKLEAZH5krjAod3w64Y6op2j/40u1nPbAXN9OXiB54A+9ebyyvR4rFrwDi0dpZyW90WGJPygqliQe2KtVme5yFt5UU/qkXT+3OsvOwlVvDOjOCME71KyvrizxouJGwdwx1e2DXPjyWTKvvxy/Y0ZtxH5zu31qfmYAAEnsDStr/AIgs7pRHcFbebkdXwn3p8BVQMhBHzLuK6zOp8cbLzfpGXhkUl4tw8KAjByDgk/WnNAY6/wBQOxBocjzqcqquM5Or+sVPJcAQuituDjc+1TJy26YWRlz5cnoM1AxiVdWkRP8AKSKAqPa5klmllztp08vTFdN3EiAyzRxaukhwavcTmuFcHBG9coqtbSHCzrvyycfaoOjIcN/9rpz3Ok9c4DIqsMdar7iHSTVqeVKXKjFUlWQMbe7jkX9LD7VqSRWdSEzXUUYG7NWicAMe1IMDM2Dq7VbcF4oIPyJj+U3wt8v/AKqocA5JP70COTwn8N/hPwn+q0bWVd8jcGgSMVUkCqmx4nJaqI3Bki7dV9Kt4J4bpcxOD3U8x7UFVdXdyjBo1LHO68tq9eXE3EoDA1uY4ztlmGce1W7RAjkKh4AxyrnfHLdq53ZMZtLR7QjQ7aR+knauxDXI3jyKqbDlg5P1q8msw42qvueFSEHBFT14pVc+SxG8tYYrXXGmuPG5Xcj1peF0JzbyyR5GMxsRj2rjxXsIK5yuMbDeoxXAj0I0JATv1PWuE8d5dveVK7F3CQonlIbkySHfuK7DFeBhIfF0cvMTn2plZluUGjEbA/EOVGlS7jhjZpA6DIDDfnU46a9LEEKxteujlQ2pmODnpjpQpeDXTlnV47hCMllOTQrtFaXaTxCvMnrVhwZ5PxIkGvSNm7VN5J1YVtbWTQpjIc9Adj6irKzu2x5s4GzL2pIStaXmfFgCFySjttjPIZpvR+NvXmQ4hfBJ5HOKjnx9Wzrn8t76mZVm21K3BycUyEeU6Y1yf2FM21isZ1vh379B6V9R88Lhdj4OZ5RhyNh8opgnOTUppQD4a796A5xQZCa1GchR6gUnNbAggitCYV5dB0oM1mr5wKDPLJJbHDAvH36im4ZUkw8T7jqp3FMTWbDOB+1V8tmQ2pNSP3XaguIOJ3EYAfEq/wC7n96di4pA/wAYaM/UZFZqOe6i+NBKo6jY0ePiNuTpdjG3ZxisGoSWGX4JEb0NTMeelZ5DHJupVvqDR01L8Mjr6Ma0WzQqelAksYpPiQUss045TP770RZ5+sn7CgBJwjS2YHKnseVG8G4MCpmNcZzgZzRlklPN/wBhRVLnHmP2qLxzfuKnfU+Ko8Hlf/VOfSmrDh1xbq4M7YcYONtqskUnmT96Kqqu5wPWnpz+j36/ZCDg0CSa/DUt8xGTVnDaovTPrQzeW6HHiBm7Lua7+Klf/Li0Du/P7VeJ208NKJ5iAo9hQ5LjUNMeQO9LLqbd2LHuannFB4KFOc11txQmffGcVzxMGgrTzxjJzXY5VJ05HPFSHT2/iudfY0E2VcZOAKXa3jlGcDeizH8k+3815Njt2FAs/DUOMbUtLwZW7H6Varu7etEUZQelBnG4Dg+QaT3U4ry8Mu4x5LiTH1Oa0hrzDY0GfFtxNRtIp/5KKLHHxJdsRf8AbV5iuqBvtQVcacSI5RD2o6RX52Mka+i0+vL3qYoERbXJP5l03/SMURbGInMhaQ/7mzTRrnMUHIY40A0IF9Bii7EdveogDUDjeu0Hc45VwsK43T2/mon+zQQcnmOn1qBcqRvq57UQb/f+6iwAIIHWg//Z"}, {"id": "r133", "title": "Chicken Caesar Salad with Parma Ham", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein Low-Carb", "tags": "High Protein / Low Carb", "description": "Revamp the classic Caesar Salad with this recipe featuring parma ham, enhanced with parmesan and lemon zest. The salad combines crisp lettuce, quartered cherry tomatoes, and perfectly soft-boiled eggs, all brought together with a homemade light Caesar dressing. It's a delightful blend of savory, fresh, and zesty flavors", "kcal": 485, "protein_g": 58.4, "carb_g": 13.5, "fat_g": 21.6, "fibre_g": 9.0, "prep": "15 min", "cook": "15 min", "makes": "2", "ingredients": ["Romaine Lettuce 200g or 7oz", "Garlic Clove 1", "Eggs 4", "Lemon Juice 1 lemon", "Chicken Breast 2, average", "Parmesan Cheese 1 tbsp, grated", "Cherry Tomato 10, single", "Black Pepper 2 tsp", "Semi-Skim Milk 2 tbsp", "Worcestershire Sauce 1/2 tsp", "Light Mayonnaise 2 tbsp", "Salt 1 pinch", "Parma Ham 2 slices", "Dijon Mustard 1 tsp"], "method_steps": ["Start by preparing the chicken. Flatten the chicken breasts, then top each with a slice of Parma ham. Sprinkle with Parmesan cheese and lemon zest, pressing them gently into the chicken", "Cook the chicken in a preheated skillet or oven until thoroughly cooked and the Parma ham is slightly crispy.", "To cook the soft-boiled eggs, bring a pot of water to a boil. Carefully lower the eggs into the water and cook for about 6-7 minutes for a soft yolk. Once cooked, place them in cold water to stop the cooking process. Peel and set aside.", "While the eggs are boiling, assemble the salad base. In a large salad bowl, combine the chopped Romaine lettuce with the quartered cherry tomatoes", "Prepare the Caesar dressing. In a bowl, combine the light mayonnaise, minced garlic, lemon juice, Dijon mustard, Worcestershire sauce, salt, and pepper. Gradually whisk in the low-fat milk to achieve the desired consistency.", "Toss the salad with the dressing, ensuring even coverage. Once the chicken is cooked and rested, slice it into strips or pieces. Add the peeled and halved (or quartered) soft-boiled eggs to the salad. To serve, dish out the dressed salad onto plates, top with the chicken slices, and sprinkle additional Parmesan cheese if preferred."], "allergens": "Contains lactose, eggs, mustard, fish", "image": "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"}, {"id": "r134", "title": "Haddock with Fresh Mango Salsa", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein Low-Carb", "tags": "High Protein / Low Carb", "description": "Unlock the vibrant flavors of the sea with haddock paired with a refreshing Mango Salsa. This dish offers a good source of protein and essential omega-3 fatty acids from the haddock. The mango salsa adds a delightful sweetness and vitamin C boost, ensuring a well-rounded dish that's both healthy and satisfying.", "kcal": 307, "protein_g": 37.2, "carb_g": 20.4, "fat_g": 8.7, "fibre_g": 5.1, "prep": "10 min", "cook": "12 min", "makes": "2", "ingredients": ["Haddock 2 fillets", "Mango 1", "Paprika 1 tsp", "Salad Tomato 1", "Cumin 1 tsp", "Red Pepper 1 medium", "Oregano 2 tsp", "Green Chilli 1", "Lime Juice 2 limes", "Red Onion 1 small", "Olive Oil 2 tsp", "Lime Juice 1 lime", "Salt 1 pinch", "Olive Oil 1 tsp", "Fresh Parsley & Mint 1 tsp of each"], "method_steps": ["Preheat your oven to 200°C (392°F)", "In a bowl, mix together paprika, oregano, olive oil, lime juice, salt, and pepper. Lay each haddock fillet on a piece of foil and spoon the spice mix over. Fold the foil to create a parcel for each fillet.", "Place the foil parcels on a baking tray and bake in the preheated oven for 12 minutes, or until the fish flakes easily.", "While the fish bakes, combine all salsa ingredients in a bowl. Mix well.", "Open the foil parcels, place each fillet on a plate, and top with a generous spoonful of the fresh mango salsa."], "allergens": "Contains none.", "image": "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"}, {"id": "r135", "title": "Herby Feta & Avocado Salmon", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein Low-Carb", "tags": "High Protein / Low Carb", "description": "A light, protein-rich dish perfect for a quick weeknight meal or a refreshing summer dinner. Zesty lemon, aromatic dill, and creamy avocado pair beautifully with oven- roasted salmon for a dish that’s as nourishing as it is flavourful.", "kcal": 402, "protein_g": 28.8, "carb_g": 1.3, "fat_g": 31.3, "fibre_g": 0.8, "prep": "5 min", "cook": "13 min", "makes": "2", "ingredients": ["Salmon Fillet 2, average fillet", "Black Pepper 5 twists", "Avocado 1 small", "Paprika ¼ tsp", "Feta Cheese 40g or 1.4oz", "Salt pinch", "Fresh Chives 2 tbsp", "Fresh Dill 2 tbsp", "Lemon Juice & Zest 1 lemon", "Olive Oil 1 tsp", "Fresh Dill 1 tbsp"], "method_steps": ["Preheat your oven to 200°C (390°F) fan.", "In a small bowl, mix the olive oil, lemon juice, zest, 1 tbsp dill, and paprika. Rub this over the salmon fillets and allow to sit for 5–10 minutes while the oven heats.", "Place the fillets on a lined baking tray and roast for 13–15 minutes, or until cooked through and flaky.", "While the salmon cooks, dice the avocado and mix with dill, chives, and crumbled feta. Season with a little salt and black pepper.", "Once the salmon is cooked, plate each fillet and spoon the avocado-feta topping over. Serve with your favourite salad, grains, or roasted vegetables."], "allergens": "Contains fish, lactose.", "image": "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"}, {"id": "r136", "title": "Low-Carb Chilli Con Carne", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein Low-Carb", "tags": "High Protein / Low Carb", "description": "Satisfy your cravings with this hearty, low-carb Chilli Con Carne. Slow-cooked for maximum taste, this dish is balanced with smoky chipotle, rich dark chocolate, and aromatic spices. Serve with a side of refreshing salsa, creamy guacamole, and a dollop of yogurt for a complete, satisfying, and nutrient-dense experience.", "kcal": 363, "protein_g": 30.6, "carb_g": 22.6, "fat_g": 16.4, "fibre_g": 4.2, "prep": "10 min", "cook": "120 min", "makes": "5", "ingredients": ["Olive Oil 1 tbsp", "Cherry Tomato 300g or 10.5oz", "Lean Beef Mince 500g or 17oz", "Olive Oil 1 tsp", "Onion 1 large", "Salt pinch", "Garlic 3 cloves", "Coriander 1 tbsp, chopped", "Green Pepper 2", "Green Chilli 1", "Spices Paprika, Cumin, Coriander 2 tbsp", "Guac 1 avocado, 1 green chilli, 1 garlic clove,", "1 tbsp coriander, 1/4 red onion, juice of 1", "Dark Chocolate 2 squares lime.", "Beef Stock 700ml or 23.6fl oz", "Kidney Beans 1 tin"], "method_steps": ["Heat 1 tbsp olive oil in a large pot over medium heat. Add the diced white onion and minced garlic. Sauté until the onion is translucent, about 5-7 minutes. Add the paprika, ground cumin, and ground coriander, stirring to coat the onions and garlic with the spices. Cook for an additional minute until fragrant. Add the diced green peppers and cook for 2-3 minutes. Return the browned mince to the pot, mixing well with the onion and pepper mixture. Pour in the tinned whole tomatoes, breaking them up slightly with a spoon, and add the dark chocolate squares. Stir to combine. Add the beef stock and bring to a simmer. Cover and cook on low heat for 2-3 hours, stirring occasionally. If the sauce is too thin, add 1 tsp cornflour to thicken. After 1.5 hours, add the kidney beans and continue to simmer until the sauce has thickened and the flavors have melded.", "In a bowl, combine the diced cherry tomatoes, a drizzle of olive oil, a pinch of salt, chopped coriander, and finely diced green chilli or jalapeno. Mix well and set aside.", "Mash the avocado in a bowl, then mix in the diced chillli, minced garlic, chopped coriander, diced onion, and lime juice. Stir until well combined and season with salt to taste.", "Spoon the Chilli Con Carne into bowls and top with a dollop of yogurt. Serve with the fresh salsa and guacamole on the side."], "allergens": "Contains lactose, wheat, sulphites.", "image": "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"}, {"id": "r137", "title": "Mango, Avocado & Prawn Salad", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein Low-Carb", "tags": "High Protein / Low Carb", "description": "Delight in the vibrant and refreshing flavors of this Tropical Prawn, Mango, and Avocado Salad. Each bite is a celebration of fresh ingredients, featuring juicy mango, creamy avocado, succulent prawns, and a touch of spicy jalapeno", "kcal": 261, "protein_g": 26.1, "carb_g": 18.4, "fat_g": 9.0, "fibre_g": 1.6, "prep": "10 min", "cook": "2 min", "makes": "2", "ingredients": ["Cooked Prawns 300g or 10.5 oz", "Paprika 1 tsp", "Mango 1 large", "Chilli Powder 1/4 tsp (optional)", "Mixed Leaf Salad 125g or 4.4 oz", "Salt 1 pinch", "Avocado 1 small", "Lime Juice 2 limes", "Red Onion 1 small", "Jalapeno in Brine 1", "Coriander Leaves 1/2 cup"], "method_steps": ["To a large salad bowl add the mango (cubed), avocado (cubed), mixed leaf lettuce, red onion (thinly sliced into rings), and jalapenos.", "Next in a separate mixing bowl add the cooked prawns along with the seasoning (olive oil, lime juice, paprika and chilli powder). Mix well until the prawns are fully coated. If you wish, you can add the prawns to a pan to heat them up or you can simply toss them into the salad.", "Once placed in the salad, give it a good mix before serving."], "allergens": "Contains shellfish, sulphites.", "image": "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"}, {"id": "r138", "title": "Red Pepper Stuffed Chilli", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein Low-Carb", "tags": "High Protein / Low Carb", "description": "Packed with aromatic spices, tender beef, and simmered with tomatoes and red kidney beans, it's a satisfying and flavorful dish. With vibrant red peppers as the low- carb alternative, it's a delicious option for those watching their carbohydrate intake. Enjoy this wholesome and robust meal that combines taste and health in every bite.", "kcal": 312, "protein_g": 35.0, "carb_g": 24.7, "fat_g": 8.1, "fibre_g": 4.5, "prep": "5 min", "cook": "40 min", "makes": "4", "ingredients": ["Lean Beef Mince 500g or 17.6oz", "Ground Cumin 1 tbsp", "Red Pepper 4 large", "Olive Oil 1 tsp", "Chopped Tomatoes 1 tin", "Brown Sugar 1 tsp", "Red Kidney Beans 1 tin, drained", "Ground Cinnamon 1/2 tsp", "Brown Onion 1 medium", "Dried Oregano Oil 1 tsp", "Garlic Cloves 4", "Tomato Puree 1 tbsp", "Chipotle Paste 1 tsp"], "method_steps": ["Preheat the oven to 200°C (400°F). Place the red peppers on a baking sheet and roast in the preheated oven for about 25-30 minutes or until the skin is charred and blistered. Once roasted, remove from the oven and set aside to cool.", "While the peppers are roasting, prepare the chilli. In a pan, heat 1 teaspoon of olive oil over medium heat. Sauté 4 cloves of minced garlic and 1 medium brown onion until fragrant and translucent. Add 1 teaspoon of chipotle chilli paste, 1 teaspoon of ground oregano, 1 tablespoon of ground cumin, 1 teaspoon of brown sugar, and ½ tablespoon of ground cinnamon. Stir well to combine the spices. Add 500g of extra lean beef mince and cook until browned. Pour in 1 can of chopped tomatoes, 1 can of red kidney beans (drained), and 1 tablespoon of tomato puree. Reduce the heat and let it simmer for about 15-20 minutes, allowing the flavors to meld together.", "Stuff each pepper with a generous amount of the prepared chilli mixture. You can return the stuffed peppers to the oven for an additional 10 minutes if you prefer them heated through."], "allergens": "Contains none.", "image": "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"}, {"id": "r139", "title": "Salmon & Wok Fried Greens", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein Low-Carb", "tags": "High Protein / Low Carb", "description": "Eating vegetables is important for maintaining good health. These vegetables are packed with essential nutrients such as vitamins, minerals, and antioxidants, which are important for maintaining a healthy immune system and preventing chronic diseases.", "kcal": 450, "protein_g": 38.1, "carb_g": 12.6, "fat_g": 27.4, "fibre_g": 3.7, "prep": "5 min", "cook": "15 min", "makes": "1", "ingredients": ["Salmon 1 fillets", "Soy Sauce 2 tbsp", "Kale 50g or 1.7oz", "Sesame Oil 1 tsp", "Edamame Beans 1 handful", "Chilli Flakes 1/4 tsp", "Sugar Snap Peas 50g or 1.7z", "Broccolini 5 spears", "Spring Onions 2"], "method_steps": ["Preheat the oven to 180 degrees celcius.", "Season the salmon with a pinch of chilli flakes and cook in the oven for 12 to 15 minutes.", "With 8 minutes remaining, to a pot of boiling water, add the tenderstem broccolini, edamame and sugar snap peas and cook for 3 minutes. Once cooked, drain and leave to the side.", "Next, to a very hot pan or wok, add a tsp of sesame oil and then add all of the green veg and the soy sauce. Cook off the greens for 3 to 5 minutes before serving.", "Serve the salmon on a bed of greens."], "allergens": "Contains fish, soy and sesame.", "image": "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"}, {"id": "r140", "title": "Smoky Chicken Salad", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein Low-Carb", "tags": "High Protein / Low Carb", "description": "Tender slices of cooked chicken breast, fresh greens, cherry tomatoes, red pepper, and red onion come together in a medley of smoky, zesty, and tangy tastes. Topped with crumbled feta cheese and dressed with a creamy and zesty dressing, this salad offers a delightful explosion of flavors.", "kcal": 301, "protein_g": 36.5, "carb_g": 12.0, "fat_g": 12.0, "fibre_g": 5.2, "prep": "5 min", "cook": "15 min", "makes": "2", "ingredients": ["Chicken Breast 2 average", "Dijon Mustard 2 tsp", "Cherry Tomato 10", "Olive Oil 1 tbsp", "Red Pepper 1 medium", "Paprika 1 tsp", "Lime Juice 1", "Mixed Leaf Salad 1 cup", "Light Feta Cheese 30g or 1oz", "Rocket 1 cup", "Spinach 1 cup", "Low Fat Yogurt 1 tbsp"], "method_steps": ["Start by boiling the chicken breast until it is cooked through and tender (about 10 minutes). Once cooked, allow it to cool before slicing it into tender strips.", "In a large mixing bowl, combine the sliced cooked chicken, fresh greens (chopped), cherry tomatoes (quartered), red pepper (chopped), and red onion (sliced). Toss them together gently to distribute the ingredients evenly.", "In a separate small bowl, whisk together Greek yoghurt, Dijon mustard, olive oil, lime juice, and a hint of paprika. Mix until the dressing is smooth and well combined.", "Drizzle the zesty dressing over the salad ingredients in the bowl. Use a spoon or tongs to toss the salad, ensuring all the components are coated with the creamy dressing.", "Sprinkle the crumbled feta cheese over the salad to add a tangy and creamy element."], "allergens": "Contains mustard, lactose.", "image": "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"}, {"id": "r141", "title": "Strawberry Chicken Salad", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein Low-Carb", "tags": "High Protein / Low Carb", "description": "Tender shredded chicken, crisp lettuce, and sweet sliced strawberries come together in this refreshing dish. Toss the chicken in a homemade dressing made with lemon juice, honey, vinegar, and light olive oil. Combine the lettuce, red onion, and strawberries, then place the marinated chicken on top and drizzle with the remaining dressing.", "kcal": 207, "protein_g": 31.2, "carb_g": 11.7, "fat_g": 4.1, "fibre_g": 3.5, "prep": "5 min", "cook": "0 min", "makes": "2", "ingredients": ["Chicken Breast 2 average", "Strawberries 12", "Lettuce 100g or 3.5oz", "Lemon Juice 1 lemon", "Honey 2 tsp", "Apple Cider 1 tsp", "Olive Oil 1 tsp", "Fresh Thyme a sprig"], "method_steps": ["In a bowl, whisk together lemon juice, honey, vinegar, and light olive oil. Season with salt and pepper to taste. Add a touch of fresh thyme for an aromatic finish. Place the shredded chicken in the dressing and let it marinate for about 5 minutes while you assemble the salad.", "Combine the lettuce, red onion, and sliced strawberries in a medium-sized serving bowl or on individual plates. Toss them gently to distribute the ingredients evenly.", "Place the marinated shredded chicken on top of the salad, ensuring it is evenly spread. Drizzle the remaining dressing over the chicken and salad."], "allergens": "Contains none.", "image": "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"}, {"id": "r142", "title": "Thai Chicken Cakes & Herby Salad", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein Low-Carb", "tags": "High Protein / Low Carb", "description": "These Thai-inspired chicken cakes are packed with bold flavours from red curry paste, fish sauce, fresh herbs, and a surprising twist—soft gnocchi to create a tender, juicy texture. Served with a refreshing cucumber salad and optional jasmine rice, it’s a vibrant, satisfying meal perfect for a quick dinner or casual gathering.", "kcal": 452, "protein_g": 41.9, "carb_g": 29.4, "fat_g": 18.3, "fibre_g": 1.9, "prep": "15 min", "cook": "12 min", "makes": "2", "ingredients": ["Chicken Mince 400g or 14oz", "Fresh Mint 2 tbsp", "Cucumber 1, large", "Fresh Basil 2 tbsp", "Gnocchi 75g or 2.6oz", "Fish Sauce 1 tbsp & 1 tsp", "Lime Juice 1 lime", "Sugar 1 tsp & 1/2 tsp", "Sweet Chilli Sauce 2 tbsp", "Coriander 2 tbsp", "Spring Onion 4", "Thai Red Curry Paste 1 tbsp", "Olive Oil 1 tbsp"], "method_steps": ["In a food processor, combine the chicken mince, red curry paste, fish sauce, lime zest, 1 tsp sugar, 2 spring onions, Thai basil, and gnocchi. Pulse until just combined — the mix should hold together but still have some texture.", "With slightly wet or oiled hands, shape the mixture into 8–10 small patties. If the mix feels too soft, chill in the fridge for 10 minutes to firm up.", "While the cakes chill, toss the cucumber, 2 spring onion, mint, coriander, lime juice, fish sauce or vinegar, and 1/2 tsp sugar in a bowl. Set aside to allow the flavours to develop.", "Heat a drizzle of neutral oil in a non-stick pan over medium heat. Fry the patties for 3–4 minutes on each side until golden and fully cooked. Reserve the pan juices."], "allergens": "Contains fish.", "image": "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"}, {"id": "r143", "title": "Asian Fusion Chicken Burgers", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein Low-Carb", "tags": "High Protein / Low Carb", "description": "Indulge in these mouthwatering, protein-packed, Spicy Thai Chicken Sliders, featuring a perfect blend of bold flavors. Paired with a vibrant Rainbow Slaw loaded with carrots, cabbage, and baby spinach, this recipe offers a delicious mix of textures, tastes, and nutrients.", "kcal": 290, "protein_g": 35.1, "carb_g": 17.0, "fat_g": 9.4, "fibre_g": 5.7, "prep": "10 min", "cook": "15 min", "makes": "4", "ingredients": ["Chicken Mince 500g or 17.6 oz", "Garlic 3 cloves", "Baby Spinach 250g or 8.8 oz", "Olive Oil 1 tsp & 1 tbsp", "Cabbage 1/4 head", "Fish sauce 2 tsp", "Carrots 3 small", "Rice Flour 1 tbsp", "Red Onion 1 medium", "Coriander 1/2 cup chopped", "Egg 1", "Black Pepper & Salt", "Lime Juice 2 limes", "Chilli Flakes 1 tsp", "Panko Breadcrumbs 4 tbsp", "Ginger 1 tsp"], "method_steps": ["Preheat the oven to 180 degrees C or 350 degrees F.", "Peel and chop the red onion and then fry it in a non-stick pan with 1/2 a tsp of olive oil, cooking for 2 to 3 minutes. Once cooked, set aside.", "To a large mixing bowl, add the following: chicken mince, chili flakes, 1 tsp ground black pepper, panko breadcrumbs, rice flour, fresh coriander leaves (roughly chopped), garlic cloves (grated or crushed), juice of 1 lime, fresh ginger, fish sauce, an egg and finally the red onion.", "Mix until well combined and then make 8 to 10 burger patties. Or if you would rather increase the size and cook less, do so.", "Bring a large, non-stick frying pan to medium heat with 1/2 a tsp of olive oil. Cook each burger pattie for 1 minute on each side. If your pan is oven safe, toss it into the oven and cook for 12 to 15 minutes. If not, place the burgers on a roasting tray instead.", "While the burgers cook, make the slaw. In a separate mixing bowl add the carrots (peeled and grated), the cabbage (use a peeler) and baby spinach.", "Now make the dressing for the slaw by combining a tbsp of olive oil, the juice of 1 lime, a pinch of salt, and a few twists of black pepper.", "Serve the burgers on a bed of slaw."], "allergens": "Contains eggs.", "image": "/9j/4AAQSkZJRgABAQAAAQABAAD/2wBDABELDA8MChEPDg8TEhEUGSobGRcXGTMkJh4qPDU/Pjs1OjlDS2BRQ0daSDk6U3FUWmNma2xrQFB2fnRofWBpa2f/2wBDARITExkWGTEbGzFnRTpFZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2f/wAARCABqAKADASIAAhEBAxEB/8QAGgAAAwEBAQEAAAAAAAAAAAAAAwQFAgEGAP/EADUQAAIBAwIFAwIEBgIDAQAAAAECAwAEERIhBRMxQVEiYXEygRSRwfAjQlKh0eEGgjNUorH/xAAZAQADAQEBAAAAAAAAAAAAAAAAAQIDBAX/xAAgEQACAgMBAAMBAQAAAAAAAAAAAQIRAyExEhMyQVEi/9oADAMBAAIRAxEAPwCnnBwO1dL7V8RvXChOKok4TlqJGp8VmOM56UzEv5UAJ8Qyttg/zMFqjHHhFHgUpdJzJ7dMenXqP2puS6gjbBkXPgUWkAQJXwQUBuIRj6VJobcRI6hV8ZNJySKUWxl48mh6Duvaln4hIwPLAJBxkjbNCh4lKWAmXSMbkDas/mhdFPFJKx8RnTitIgAFcV2I2PWtrWtmdGSntWGQYxij4zXxTNMCJBAEu54WGxOoVt7LTvGxU05LZSG75yYxpwR3zRWjIG43osmiSzzwnDJqHkV0XSkYzg+DVF4wRQJLZJBgqKdi8kvijtJCsQOBIwB+K3JILe3JHRFrV5wznxaFdl3yD4NJyWF4LZ4WkEisMajsRRYqZdIyTW0Uk9K6E6V9cTpbR6m3Y9F81JofMNHqYgKOpNLyX650QDW1ITzzXLEt9lHQVBlurluIi3RtAdtG5wKylka4V5L813IXxLKu38oNAEwYGTuN6lxW88d7GsygBm0hgdvGc16O34cltGBMq8z+clsgDtXFNzk+l+WzK3CchSqZcjJ9vtWwj8hNZAbO5IB3osrmCBnhTmMRq6bkkbCgWjytAI2jC6zg57e9XJto1hSZ3mcqNRHgs+7axk+5z++laW3hnh1RuQuk+oHv7UIwzlGjjXKM2S5O35eKDcTLFbtAYm0yZB0nG/nNTQ3IZs+Kfg1MUsby74UjH3JozcbcqWSBVTrk5YkfArzc8syTxwybSomXIbbr1qjbFZVYoDIAucY3Pwa1WSSVE+It7KScakZM8pWI6jTgj7Zpyy4rb3JZJByZF6hts/FQGkilkQSxDDEgB1x+xWJ7dokEobAB9Jz/AG37U1ma6J40+HslCEZBrLyxqSHdAB/Ua8el5e8l0TNuDsHD5Gan/hLonVcSyHJzqzkVo89IylCj3bi3kX0sAfY5pZo9PTevKX8c4vddszDmKG9J2J71Y4It6ISbpycnIB7U8eX3+CcWujrBg56YrDDIO1Gfc0JhgVrYqDs4iRpG6KKlvruZdTdT/anuJnTFGnZiSftQIZIYiOY4BO9TJ/0a0g1vaKq7igXfA7W6l1upV/KnFUFkTlF1YMoGfSc1Pl4vGRmNmAGC2QBj2rPJKMVtWVFW+jENrb2EAMjF/UAplOcH296yIg5LPIcs2rfsKUNxFc3KPrMip9JIOx80dw0yGOMHJIJKnp36/vrXNafFR0JeTvPDEYKqwB2XsPn99ay1u0ssKIp0s5aSRf5fk5olrbCFHaRsKPUwJ61mFEtXZYmISQ6iD0FNBf8AA8kKwDOtjhcZBwB8jzUW8vLa2t2bAIjbr4btiqk8xmbQiySA4AKAbeSa89xrgNxLcFobuOXSciF1Kb+3Y/encb7RKTf5YCzt04nI7OWy+xZT0+aYis7u1C25nLxgnZegHz+lY/4+0VnK6zMyNtmNl3BHmrDXVtIsgklIyCAAMf2obrSBK9sS1pKSkWtmTGVK/SK7MZJF0ojaV3OTgV2a/j/ExGGHXlSspHYDua7+JRVxIQBkINs/2rOmaKSExBcpoeNHMZO6suM/amQmJF1gqCoGxr6S8LWI1ShsLnAGCu3U0rZ3LTScpwRHJhY5B1HjPzV9VGLS6WLURJy3dlULlcnpVSEqV1IwYeQc155jKE5ZAbQSCSDufatW8ksbGSIsudyC2PsaWPKsaqhzi5bPRMoYe9Ab0nfFdj0OA2WbI7mtMqkeld/iuz/TMAfFUJghcdAcGpk8TkA9h1+K9C8IuLRoz9vY1OjiJBRxhl2IonGwRE50qyMixM64+pOn+qGHUh9jkDGQPq/3VS74U86YV8DuM4zU+bhN6CscSDSMbsQc1wuE07ZpriFIF0zPGJmi1r6WxlT5zVoR3zWqhRGyvgrJbyEkjzjGcUtbWd1aelSJpnXBGgaQPjvVu35olReWcCNVwdtwN96Xp/iNIwdU2S45p9TJKHlBGlvQFB7HGTS19c3ke0VlLhOjbH77frXoLy01lSsYkkbBGuTSVH78ViOy5OWbXhVwAGyCf81nJzT2jWKjWmSbW2PNZpy4jUZbGy9P6v8AFT57y5e9At441iJGkSAgtgdc5qlxEyZPM1sVO0bH970CW3ZAivCshYZYIThfnJ3qFKIfHOH1PrW3HEpXSZICyjYhvV8A0vLw5rS65gbJ6BJTkbe9OWcZglEqQxxMu4OvNMTOJpzI3q1AasfTkd6XyJaizRRb+yPOSRvBd6gkpGfUqnIx4rt1cB41c2ska40hiMGr1xw55W56pGkfUsxOAP1oScL/ABUrqksccIXZgwZj+greM2+oyagSxw25khLRuChGcL59/wDdGgtDBarIqGZCQQQdJXf/ADTdlZyqHjRhEd1fOSSaeit54bZlQiQnuQMEe9U1Jq0JSiSor1JZGTExkB9SlN8/am5IWZMcplEgxqYY3+Kr8OgEE5OhEDjUc7kfeiXF9zMiCMvH0Zgf0pKCq5MT7UUL2q8uMJjGkY3phaHCC2WbqaOib16C4crDQPokw3Rtq1c2utta7OP70EjUMY2pmCcHEch36AnvVskUAwcEYPg10rqG3WnZYFfqN/Pel3gePfGoeRUSimqZSYOKBIySNye5omjcEdR0NZDVoNSUUlSK9O7YrPbwG4E04J0/SCfTn99qDcTh4F05DSPgDwPNNSXCsSixvIRsQF2/M1iTVHEGUJHIfA1EfHvXJPHGVpG0clbZM4iZhciBVzykLPKX3GRtt1IFA5Egt47iQSO8afxNBOnPc4HaiHhU89w0rSthuobfPzRIoJYJNSSadDltmwd+oI8bVy5MTi7fDqx5LWhV8yAKmP4gyM9xQWlms1mUAhoxj09Sp71XeIXfMkGFZF6rgYPuKTmhkRlkJRnboBnJ/Ks4RbVpGssiWmwHBuJXEDcoS87memNGGNTYJww7dMUpd3y3V4jWts9m+MSpnYEdxir3C7N47jnywhQikoCd8/FYj4HEztJOS7sSx32ya7YY3KNHn5Jpu0K8NaS+V5Jk05Ykuu2rP6VRWwjA9DyL8Gm4rZI1AA2FFwBXQsEK2jNZJLjEGsdSj+K+V2z5HiiJagHLEv8ANNVh3WMZdgB71UcMIu0glllJUz5UA2AoF3drbppXDSHt4oFxxAkFYRgf1GplxOsK5Yks3QdzWlkUehBrrgMu9CU18Wx1qyQsN68TaJQXTsR1H+aat7iG7hE1vKsiHoympk8yxW8sjD6UZs58CleCxGHg1oUJWTlgkg467/rQBeeNW+pQfcbGhNCB9LY9iKVTiM8ZxLEHUd12P5Uyl/bSbF9B8ONNKgsyyP23+9DMWd2BzTeFYZGCPIrJXHTNLyOwAAFfFFY7qD9qIQfNZIIPb8qPI1KhFY2juGSFck92+kD380wlrFC2pEwzffHx7Vssw7j8qwXfyPyrGGCMOFyyuXQwFfbUqzv/AFmhOWPVifvWxFjzSKo3YD70F7yJeh1H2pFgKBNcQwbySonyaQDkt85GI10+5pR2Zzl2LH3qbd8ZCRs1tC0pUE5Owpe1kueJwLLI+lG/kUYFADtxfop0Q4kf26ClxbSSandiWIxnxTlvYqgGBinEhAFFAOg7GuautcXpWfNUIV445Xg8yqfVJiMf9iBTyhYUSMYwgC/kKncX3jswe91Hn86pSAeKAOK2odf71yZI5NmAOfesj6yO2RXXJzQIW/DBTmN2jPlGIosTXisAtyWHhwDXT/5T811Sc9aAo2bq7BwOS22e4obcRuQpJt0OD2b/AFWlJ1Dc/Sa4xPLO5phQJ+Jzf+pn/v8A6ob8SuO1p/8Af+qM3UfFcPSkFCj3963020Y+WJoLzcRk/mjT4WnzWe9AybJaXMqnm3Uhz2Bx/wDlDi4TGrEtuSepqofpFZ7ikANLSNUwQPB27Ul/x4CKGW3xvFIyn9/FU2J09al8PJHH+IgHA9B++KALQTBycAeBXRgGsknbftXaYH//2Q=="}, {"id": "r144", "title": "Asian-Inspired Chicken Salad", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein Low-Carb", "tags": "High Protein / Low Carb", "description": "Dive into the vibrant and refreshing flavors of our Asian-Inspired Chicken Salad. This recipe is perfect for a nutritious meal that doesn't skimp on taste. Featuring a base of crunchy red cabbage and carrots, combined with tender shredded chicken and an aromatic dressing, this salad is both satisfying and healthy.", "kcal": 288, "protein_g": 34.6, "carb_g": 24.8, "fat_g": 5.4, "fibre_g": 6.8, "prep": "15 min", "cook": "12 min", "makes": "2", "ingredients": ["Chicken Breast 2 (125g or 4.4oz per breast)", "Honey 1 tbsp", "Red Cabbage 250g or 8.8oz", "Sesame Oil 1 tsp", "Carrot 1, large", "Sesame Seeds 1 tsp", "Lime Juice 1 lime", "Red Chilli 1", "Soy Sauce 2 tbsp", "Sriracha Sauce 1 tbsp", "Coriander Leaves 1 bunch", "Hoisin Sauce 2 tbsp"], "method_steps": ["Finely shred the cabbage and carrot using a julienne peeler, a handy tool for achieving perfect texture. Finely chop the coriander and mix it with the shredded cabbage and carrot in a large salad bowl.", "Incorporate the pre-cooked shredded chicken to the bowl of vegetables.", "In a separate bowl, whisk together hoisin sauce, soy sauce, lime juice, honey, grated ginger, sriracha, and a drizzle of sesame oil until well combined.", "Pour the dressing over the salad and toss well to ensure all ingredients are evenly coated.", "Sprinkle sesame seeds and sliced red chili over the salad for a burst of flavor and color. Serve with lime wedges to add an extra zing to each bite."], "allergens": "Contains soy, sesame.", "image": "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"}, {"id": "r145", "title": "Beef & Cashew Stir Fry", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein Low-Carb", "tags": "High Protein / Low Carb", "description": "Our Beef & Cashew Stir Fry is a nutrient-rich meal full of protein and veggies. Enjoy tender beef and crunchy cashews mixed with a colorful medley of vegetables. Tossed in a flavorful sauce with sesame oil, sweet chili, and soy, this dish offers a delightful balance of taste and health.", "kcal": 438, "protein_g": 42.8, "carb_g": 29.0, "fat_g": 17.5, "fibre_g": 4.6, "prep": "10 min", "cook": "15 min", "makes": "3", "ingredients": ["Beef Strips 500g or 17.6oz", "Garlic Cloves 5", "Red Pepper 1 large", "Sweet Chilli Sauce 3 tbsp", "Yellow Pepper 1 large", "Cashew Nuts 30g or 1 oz", "Red Onion 1 medium", "Soy Sauce 2 tbsp", "Baby Corn 100g or 3.5oz", "Sesame Oil 1 tsp & 1 tbsp", "Sugar Snap Peas 100g or 3.5oz", "Ginger 1 tsp fresh", "Broccolini 80g or 2.8oz", "Cayenne Pepper pinch", "Oyster Sauce 3 tbsp"], "method_steps": ["Heat 1 tsp of sesame oil in a large wok or skillet over medium-high heat.", "Add beef strips and cook until browned and cooked through. Remove beef from the pan and set aside.", "In the same pan, toss in the chopped red and yellow peppers, red onion, mini corn, sugar snap peas, and broccolini. Stir fry the veggies until they are tender-crisp, about 5-7 minutes.", "While the veggies are cooking, mince the garlic cloves and grate the ginger. Add the garlic, ginger, and cashews to the pan, stir to combine and cook for another minute until the garlic is fragrant.", "Return the cooked beef to the pan. Mix the oyster sauce, sweet chili, sesame oil, soy sauce, and a dash of cayenne. Stir well to ensure all ingredients are coated in the sauce. Add to the pan", "Cook for another 2-3 minutes until everything is heated through. Serve hot and enjoy your nutrient-packed Beef & Cashew Stir Fry!"], "allergens": "Contains treenuts. soy, sesame. May contain sulphites", "image": "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"}, {"id": "r146", "title": "Cajun Chicken & Root Veg Medley", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein Low-Carb", "tags": "High Protein / Low Carb", "description": "This dish is a powerhouse of nutrients, combining protein-rich chicken with vitamin- packed root vegetables and heart-healthy fats. The chicken provides essential proteins for muscle health. Roasted parsnips, carrots, and red pepper contribute a mix of vitamins A and C, along with a healthy dose of dietary fiber for digestive wellness.", "kcal": 280, "protein_g": 33.5, "carb_g": 19.1, "fat_g": 7.4, "fibre_g": 7.4, "prep": "5 min", "cook": "35 min", "makes": "2", "ingredients": ["Chicken Breast 2 average size", "Black Pepper 5 twists", "Red Pepper 1 large", "Mixed Herbs 2 tsp", "Parsnip 1 average size", "Salt 1/4 tsp", "Carrot 1 large", "Garlic Cloves 2", "Cajun Seasoning 2 tbsp", "Olive Oil 2 tsp"], "method_steps": ["Pre-heat the oven to 200C degrees (390F).", "Begin by rinsing your vegetables and chopping them into wedges or your preferred shape, leaving the skin on for an additional fiber boost. After chopping, transfer the vegetables into a mixing bowl. Add in the seasoning mix, which includes 1 tbsp of Cajun, 2 tsp of herbs, and a sprinkle of salt and pepper, along with 2 tsp of olive oil. Stir the mixture thoroughly to ensure the vegetables are well- coated. Once mixed, transfer the seasoned vegetables to a roasting tray.", "Cook for 35 to 40 minutes at 200 degrees.", "Once in the oven, season the chicken breasts with the tbsp of cajun spice and leave to sit until there is 12 minutes left for the veg to cook.", "Add a tsp of olive oil to a pan and then fry the chicken breast for 5/6 minutes on each side on medium heat. Alternatively, cook them in an air fryer @190 degrees for 16 to 18 minutes."], "allergens": "Contains none.", "image": "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"}, {"id": "r147", "title": "Flakey Salmon Veggie Bowl", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein Low-Carb", "tags": "High Protein / Low Carb", "description": "Finding low-carb meals that provide enough food volume can be hard. This meal solves that problem right out. This simple meal oozes with flavor and texture and is packed with protein and essential fatty acids from the salmon.", "kcal": 310, "protein_g": 26.3, "carb_g": 9.3, "fat_g": 18.4, "fibre_g": 2.5, "prep": "5 min", "cook": "15 min", "makes": "1", "ingredients": ["Salmon 1 fillet", "Carrot 1 small", "Courgette 1 thumb length piece", "Beetroot 1/2 small beet", "Red Onion 1/4 small", "Fresh Dill 1 tsp", "Balsamic Vinegar 1 tsp"], "method_steps": ["Preheat the oven to 180 degrees Celsius.", "As the oven heats up, place the salmon fillet on a roasting tray with a sprinkle of salt. Next, prepare the veg.", "Peel and grate the carrot and grate the courgette and place them in a bowl.", "Next, dice the beetroot and finely slice the onion, and place them in a separate bowl. Add a tsp of balsamic vinegar and freshly chopped dill and mix well before transfering into the bowl with the carrot and courgette.", "Place the salmon in the oven and cook for 12 to 15 minutes.", "Break the salmon into flakey pieces and then place them on veg mixture."], "allergens": "Contains fish, sulphites.", "image": "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"}, {"id": "r148", "title": "Pear, Prosciutto & Goats Cheese Salad", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein Low-Carb", "tags": "High Protein / Low Carb", "description": "Cycling carbohydrate intakes to match your energy output is a valuable tool to help maintain body weight. When your training demands are low, eating lower- carbohydrate meals is advisable, the reverse is also true.", "kcal": 391, "protein_g": 27.5, "carb_g": 12.3, "fat_g": 25.4, "fibre_g": 2.1, "prep": "5 min", "cook": "0 min", "makes": "2", "ingredients": ["Pear 1", "Prosciutto 6 slices", "Goats cheese 80g or 2.8 oz", "Rocket 2 cups", "Walnuts 30g or 1 oz", "Balsamic Glaze 1 tsp"], "method_steps": ["Grab two bowls, and to each bowl add a cup of rocket, 40g of goat's cheese (chopped), 1/2 the pear (diced), two slices of prosciutto (chopped), some walnuts and a drizzle of balsamic glaze over each."], "allergens": "Contains treenuts, may contain sulphites", "image": "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"}, {"id": "r149", "title": "Roast Vegetable & Halloumi Salad", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein Low-Carb", "tags": "High Protein / Low Carb", "description": "This vibrant meal is as tasty as it looks. A low-carb but high-protein meal makes it an ideal option for low-demand training days. The halloumi is a great protein choice for those who do not eat meat.", "kcal": 398, "protein_g": 24.6, "carb_g": 16.7, "fat_g": 26.0, "fibre_g": 4.4, "prep": "10 min", "cook": "40 min", "makes": "3", "ingredients": ["Halloumi 250g or 8.8 oz", "Garlic 4 cloves", "Cherry Tomatoes 4 handfuls", "Olive Oil 1 tbsp", "Courgette 1 large", "Basil 5 leaves", "Red Onion 1 large", "Salt pinch", "Red Pepper 1 medium", "Black Pepper 1/2 tsp", "Yellow Pepper 1 medium", "Chilli Flake 1/2 tsp", "Green Pepper 1 medium", "Red Pepper Hummus 1 tbsp (optional)"], "method_steps": ["Preheat the oven to 200 degrees", "Add the following to a large roasting dish. Courgette, (chopped into 1-inch slices then quarter each slice), onion (cut in half then each half is quartered), bell peppers (deseeded and chopped), garlic cloves (grated), and cherry tomatoes (whole). Once they are added, add the olive oil, 5 basil leaves, salt, pepper and chili flakes. Mix well.", "Place the veg mixture in the oven for 25 to 30 minutes. As the veg roasts, cut the halloumi (if needed) into slices.", "After 25 minutes, place the halloumi on top of the veg mixture and return the dish to the oven for 10 minutes. After 10 minutes, turn the grill on and cook for a further 5 minutes or until the halloumi begins to brown."], "allergens": "Contains lactose.", "image": "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"}, {"id": "r150", "title": "Spicy Greek Salad", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein Low-Carb", "tags": "High Protein / Low Carb", "description": "Pan-fried chicken seasoned with fiery spices is paired with crisp lettuce, cherry tomatoes, red onion, red pepper, and crumbled feta cheese. Topped with a tangy Greek yogurt dressing infused with hot sauce, garlic, lemon juice, salt, pepper, and dill, this salad delivers a burst of Mediterranean delight", "kcal": 337, "protein_g": 42.5, "carb_g": 21.5, "fat_g": 9.1, "fibre_g": 5.7, "prep": "10 min", "cook": "15 min", "makes": "2", "ingredients": ["Chicken Breast 2 average", "Garlic Cloves 3", "Cherry Tomato 14", "Sriracha Sauce 2 tbsp", "Red Pepper 1 medium", "Olive Oil 1 tsp", "Low Fat Yogurt 180g or 6.3oz", "Fresh Dill 1 tbsp", "Lettuce 150g or 5.3oz", "Black Pepper 5 twists", "Red Onion 1 small", "Paprika 1 tsp", "Light Feta Cheese 50g or 1.7oz", "Oregano 1 tsp", "Lemon Juice 1 lemon", "Garlic Powder 1/4 tsp", "Salt pinch"], "method_steps": ["Dice the chicken and season it with salt, pepper, paprika, garlic powder, and oregano. Cook the chicken on medium heat until it is golden brown and cooked through, ensuring it is tender and flavorful.", "As the chicken cooks, prepare the salad. In a large mixing bowl, combine the crisp lettuce (chopped), cherry tomatoes (quartered), sliced red onion, red pepper (chopped), and crumbled feta cheese. Toss them gently to distribute the ingredients evenly.", "In a separate bowl, mix together Greek yogurt, hot sauce, minced garlic cloves, freshly squeezed lemon juice, salt, pepper, and chopped dill. Whisk until the dressing is well blended and creamy.", "Once the chicken is cooked, add it to the salad mixture in the bowl. Toss everything together, ensuring the chicken is evenly distributed throughout the salad.", "Pour the tangy Greek yogurt dressing over the salad. Use a spoon or tongs to toss the salad, ensuring that all the ingredients are coated with the creamy dressing."], "allergens": "Contains sulphites, lactose.", "image": "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"}, {"id": "r151", "title": "Sweet and Zesty Tiger Prawns", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein Low-Carb", "tags": "High Protein / Low Carb", "description": "Indulge in these Sweet and Zesty Tiger Prawns, a delightful seafood treat that combines the rich, savory flavors of ginger and garlic with the sweet tang of honey and lime. This dish provides a great source of high-quality protein and essential nutrients, making it a perfect choice for a healthy, satisfying meal.", "kcal": 289, "protein_g": 52.2, "carb_g": 9.9, "fat_g": 4.5, "fibre_g": 0.0, "prep": "5 min", "cook": "15 min", "makes": "2", "ingredients": ["Tiger Prawns 500g or 17.5oz", "Lime Juice 1 lime", "Garlic 3 cloves", "Honey 1 tbsp", "Soy Sauce 1 tbsp", "Butter 1 tsp, light", "Fresh Ginger 1 tsp", "Fresh Parsley 1 tsp"], "method_steps": ["Heat a large frying pan or wok over medium heat. Add the butter and allow it to melt.", "Add the minced ginger and garlic to the pan. Sauté for 1-2 minutes until fragrant, ensuring they do not burn.", "Increase the heat to medium-high and add the prawns to the pan. Cook for 2-3 minutes, or until they start to turn pink and are slightly browned.", "Stir in the honey, lime juice, soy sauce, and chili flakes. Cook for an additional 3-5 minutes, allowing the prawns to fully cook and the flavors to meld together.", "If the sauce is too thick, add a splash of water to adjust the consistency. Mix thoroughly to ensure all the prawns are well coated with the sauce.", "Remove from heat and garnish with freshly chopped parsley and a lime wedge. Serve immediately."], "allergens": "Contains soy, lactose.", "image": "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"}, {"id": "r152", "title": "Thai Prawn Salad", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein Low-Carb", "tags": "High Protein / Low Carb", "description": "Grated carrots, red cabbage, courgette, spinach, and sweetcorn come together to create a refreshing vegetable base. Succulent prawns are tossed in a zesty dressing made with fish sauce, lime juice, garlic, and a touch of chili flakes. Add the dressed prawns to the salad and serve, relishing the delightful blend of textures and flavors", "kcal": 203, "protein_g": 24.4, "carb_g": 20.0, "fat_g": 2.9, "fibre_g": 2.0, "prep": "10 min", "cook": "0 min", "makes": "2", "ingredients": ["Cooked Prawns 250g or 8.8oz", "Garlic Cloves 1", "Sweet Corn 120g or 4.2oz", "White Sugar 1 tsp", "Courgette 1 small", "Chilli Flakes pinch", "Red Cabbage 70g or 2.5oz", "Carrot 1 medium", "Spinach handful", "Sweet Chilli Sauce 2 tbsp", "Fish Sauce 1 tbsp"], "method_steps": ["Grate the carrots, red cabbage, and courgette, and set them aside.", "In a large bowl, combine the grated vegetables, spinach, and sweetcorn. Toss them gently to mix well and ensure even distribution.", "In a separate small bowl, whisk together the fish sauce, lime juice, sugar, minced garlic, and chili flakes until the ingredients are well incorporated.", "Add the cooked prawns to the dressing and toss them gently to coat them evenly with the flavorful dressing.", "Add the dressed prawns to the vegetable salad and gently toss everything together to combine. Ensure that the prawns are evenly distributed throughout the salad."], "allergens": "Contains shellfish, sulphites.", "image": "/9j/4AAQSkZJRgABAQAAAQABAAD/2wBDABELDA8MChEPDg8TEhEUGSobGRcXGTMkJh4qPDU/Pjs1OjlDS2BRQ0daSDk6U3FUWmNma2xrQFB2fnRofWBpa2f/2wBDARITExkWGTEbGzFnRTpFZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2f/wAARCABqAKADASIAAhEBAxEB/8QAGwAAAgMBAQEAAAAAAAAAAAAABAUBAgMGAAf/xAA8EAACAQMCBAQEAwUGBwAAAAABAgMABBESIQUxQVETImFxBjKBsRRCkXOhwdHhFTNScrLwIzQ1YmOi8f/EABkBAAMBAQEAAAAAAAAAAAAAAAABAwQCBf/EACARAAICAgMBAQEBAAAAAAAAAAABAhEDIRIxQRMEUbH/2gAMAwEAAhEDEQA/AH8X58nNKviSaYi1soGwbhgG3xkdv0B/dThVILbZzSb4hXHEuFSnYGQqSeWcbfeuMrag2ggrkkxbe8GFoS9pJKkq/K5l3/dU8Pvzf2+JQPEU6XHc0xvYirHUy/Q5pBwZWPFbtVBADZx+tYPzzlK0zX+iEVFNHR28haNHJ826Me5HI/UYr3Ejnhlx+zP2qIEKrICOZRvuK2uLWS8spYIhl5EIGTgfWt8HoxBdv/cR/wCUfaiBHgAuQo9edYGdLSFUQqzqoBfoNulBS3bv5g2x/Ma6ckjuMGxk09vGdzn3qss0qweMkMRXGepOKRXfD7y7ACSeGTuGZtsewo34ckmhhksrolpEbyMpyMHofv8AWp/S2W+aRU8fRWCtEj5/wit7fi/D7k6WHht1B2NLfiPhWIne2xHM7At2P9a5xHM48G4OmXAMb5xn0PY0uclt9E5Ro+iJCjqDDIGHY1m6lDpYEGuCsOM3li5XxW8mchveux4Jxe3v4NLHLn5tRyc1RTtk6ChS7hZ810P/ACk/vP8AKms0BjIZTlO/alXC/nn9XY/+zV2IPGwqc5aoqB82aALnrVGq/f2qp3P0oA2UYc+9CcY4cOI2scZcJpbVr6j1HrnFHDmTXpCAtJq+wObmsuJHyPFDJj86zFQfpjIomwsPwzvJIUaaTBYquAMcgP50xd85rF5Ag1E4UDc1COKEHcUdyySl2yChklKoMnCDHqSf5VvdzpZWzIrDb527ntVoQbW0eeQaZZT5QeajGP1x9zSFuJwycSAmfTFH36tVFpWOEbMRxLx7spJ5UxstZXN7NLGo8qEMQcHpn+VdALPh1/5zHFIwHMc6QXllFa3TtGxWONAQpPv/AEqck+LZqjXQQfiW3EAjQmHSowxXUCOwoe9laC1c3IfUXHhrC3m35A+lJHMVxfEwalixl9ZwCetet0uZ5WRH0BgWeRj5UXrv+6j5t8Z3Q1LinQfPxWWa2a1GhUPlB1E77ct81LcPW9tY7w4Mk5KPg4y3p0yex60v/C2003hWslxcy45qgAx/KnHAop9MtndAggLcwv8A4tJ3wfYj9Ktzj0SclLwAa0JVzqWV9GVcDBYA9R3HI044DdQSxiIqqP0xSknxrpHSTQWkdwOuO1RJC8EhuIDh13K9x1xWaTSlRPUZUd1Z3DwyCCfLo2yuevofX1rOSxFlMTGT4chLb9yc4+9DcPvVv7Aebpjy7GmdjL+Ns2jfGtSV+oq0JeCnH0GFT1r2CGIPSvd6qSLE7/Sqnb9KnrjntUMNjjtQBqyXQJ0+C4ztuUP8axkW7IwbcfSQUwXoKsTvjFJqwFAhuS2BEo9WkGP3ZNbw2JRldz4kgPlJGFQ+g6n1NG6d+R51eJcHrsc70uKAQfE98tpDoL4wNIz1PWuMa+MLhgoZjyDdPX3rq77h68Z4w8MwPgxJqYg4OSeQ/wB9K0vLLh8cBhMEZVVx8oyPrS5qJpjF9I5NeIszxuY44Fj6wkrsO46074tYRJHa3JlaWM6fEwPyc87cvWlz+GlxGJ40CQD+905DDoD96dcf4hGvDHmhfMbMBEw/Pttj0qOR5HKNKuy0dds5+dbe94tot4DHBIdIC7e7GqeM3Eb1raGItCSERVHJR1P3qls8wgllnZvElxGpPPB3Y/oMU24AFWNZQunUMKuck5O31rmWlvzQ2k9IdcAsYLKC58OMDQuhnK7sedDcMurVpi0bHSh04II052O3vTuVBBYlWOCefua59/Atb/CFUZo2LEDYAb5IqU1TX9Rx2nRe4t4FnnGiMz/Mu3mVQNz+pNAbq2etGWqQ8SlndZHWYRYXBwAOvuM1ithd+AXKrrUZPr2qKTlJ0SywemY297/Z2ohSVfJCrzBov4U4u730qTHHiMWHalyJDxC1WKUBLtJMNFy1eo9K0iiS2t3uIkCvGehzgg7irwy8NPsnJNLZ2d4gE2ocnGaxHM71S2n/ABFhG5OSDj6VbNbk7Vkyx5/SoPX2rORlD6j82MVUTZzmnYGl9cXaSxrAoCg+cnqKOiZjChkxrI3xVjGrbkZIqx7UAQB1rQbBvY/aqgVdeYHfagBJGyQC7dWxI7YP6bVz/GOISQPlUBD7YB3zTW9aO1v/ABJ20wnIf1I5Uvh4nZXHFwtva6iwIDhd2b+A9ay5LScqujbBroU8It7m9vVVdvGfVk+bGOex9qYcbuBd3X9nW7BcbgryBHQU/n4MTwyWKBzHOyAGRfmIzkr6CkiwRzlSyYdGx5lxuN9xSzZmorRTGlIEthOQkQjic6gDFKuUznn6dfrTmysks7gyDwbYFgFAbVz7A8qGuW8S2ecKFlj5YO7Y55+nWrcPFrxGBHlhklhJCGQbnV6nmKzwzzevP8KTS7XZvxbiYe4/DwFrho+eBnJ9hSSdJWkVtJV5l05fYEZyQOvT6V2jW8NpZBLJYo8Y0k8iPU0n+IbRJES4QlZUzupwT/vFVnGm5ekIu9F+C2USWiyIiB3GWY/b2omSS3nmMUcg8VPmUHcGh+Btq4YiSMpljG69gdxW1tBbpdzOiLrdsseua7VNIUk03YsmtbeG9W7uxo8NWGBvntQ1jGIJ7qQITHMdQjY8j3NX+J7o27Rwxadch3B3wMV61lEkP/eMBhnltWbJFxdkckr0dDaoicEilwFMmCQOQrF5sdcCrsQeBWkeSue3PagDZu3K4Y/5lr0E6SokkEeIDtmq+IOVDtZ3ar5WR/rg1mUuE8zwuMdhn7UhnVKfrUgZJqoIFXWrHB6p61U+lWB3oAT8fsvHWTHJxkUt4FwmK1vDIja8DZjz3/8AldPcxiaIgfMu4pJblbG7eI4VJSXQ+vUfxrNlTUk70WjLVD13CJz5UkvnW6ZnVGV15alxq9aPimWUMzHyjYepoKWVZnYLp1IfNgZxUMy5Ro0YVTsWSTILLRNjxo1YsQNjz5Vn8I38cFnJa+H4fn1l85BOBt71hxKCQ20pt43MtwwXbc6R1qttwWSPhsiKXV8atPLJqGJqEbXpXK90dNcqZ4lKz6cMDsA2fSl3EpFRPw4IZm2JHMZpLZ3jR2UplOmViFUA9z26UZFbkGCUsNJBGxyN/X+NVyN8W0KCVqw/R4dqJY/KVGlyvPHek1zczW1yySyCN3GqOb8rehFOhIVjZNsuNODQPxLFA1jHCTpcsMYGSD/WsmCTbrw7yrQky1zxGS4upC5hTzsRyx0p3wdU4nMViV41wNWVHPFL5OHuINDeVTgyZ+ZgOQx0FdP8O2I4bw5pnHnclt+5rbjjHNK2Y5x4xtlp4vCEUBIbwl05HeoA0itGBckncnevFCQDWxqlogiFx0q+MisxgcxV1wRzpDDwdx1q4OBWQ6e1aKfLVTgluRr3I1GqpJGM0AezhxigeK2CXUDHTlTuQPynuKNA32qt07Q2ssiAZRCQDyOBSasadCLhTNau9pOzMceRnGdW/wB+Vb3bhEKovnPKjrzh4mQPHz2bA5g+lc5e8Ou5p1WS5kMesalO2RnflWTJClRrhNPYTIzJKVAAVQFB69z++jLZsugPVR/GkrXzKzC5Uo3iMQcbYztv7VtNxYWrxPGviqy48p5GvPjFrJtGmW4aN+O/DrXqGSzlSJycsrDY/XpSV7a+toBFKUdl+XQ2VU9/6UyXiVxe6hMpVOixt961SDxU0EaV6nmf1rdx1RlSrtnuH3MktqZGjMkoABXv0z7VdrZpSJpgC6nIAGcH07miYLcjCxroA7c6YLAkSeLO4VVG5Y1OP5b60hvM/QGy4SZ5RJNtGp1ae57k9aLF5HeqxhyIo2ZB6kbE1qt0k6L4R/4eeXWl3Ahiwf8AbS/6jW3HjWNUiGTI5u2G6MjatYV1alPTeoAryNomB9cGqEyk0B/LQ+COYxTQjNYyQ53Arihk9fpV1PrVB8/0qy1Q5JNWByP6VRvlry/L9KALg75rK/cjh9x+yb7VcVlf/wDT7j9m32oAKRjoX/KPtVZoY5h51ye42NQnyL7D7Vek0mqY02uhfNwmKQ7MPZhQ44HErErHHnuMU2b5xVFA1Vz84/w7+kurAU4YE5KorVbVE+Zl+lEOBismp8Uc8meDJHsi79zVJoRdrplJI5io/PRDflp0IFht0tzhFwo5Z3ofhAAtJABsJ5f9Ro5udB8L/wCWl/by/wCo0AFKc1DbkmpWqvzpgEatSBh1rwkzWdv8j+9UfrXDGf/Z"}, {"id": "r153", "title": "Tropical Chicken Mango Salad", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein Low-Carb", "tags": "High Protein / Low Carb", "description": "Chicken offers lean protein for muscle repair, while mangoes, rich in vitamins A and C, boost immunity. Fiber-rich vegetables promote digestion, and the sauce's healthy fats support brain and heart health. With ingredients like garlic and ginger, it's a tasty meal that's also a powerful ally for your overall well-being.", "kcal": 360, "protein_g": 35.1, "carb_g": 26.2, "fat_g": 12.9, "fibre_g": 6.0, "prep": "10 min", "cook": "12 min", "makes": "3", "ingredients": ["Chicken Breasts 3", "Honey 1 tsp", "Mango 1", "Olive Oil 1 tbsp", "Red Pepper 1 large", "Garlic Cloves 2", "Cabbage 125g or 4.4oz", "Rice Vinegar 1 tbsp", "Mixed Leaf Salad 125g or 4.4oz", "Sesame Oil 1 tsp", "Carrot 1 large", "Ginger 1 tsp fresh", "Peanut butter 1 tbsp", "Soy Sauce 2 tbsp"], "method_steps": ["Prepare the Salad: In a large bowl, combine the shredded chicken, cubed mango, chopped red pepper, grated carrot, grated cabbage, and chopped mixed lettuce. Toss the ingredients until they are well mixed.", "Prepare the Sauce: In a separate bowl, add the rice vinegar, soy sauce, minced garlic, honey, minced fresh ginger, natural peanut butter, sesame oil, and olive oil. Stir the ingredients together until they form a well-blended sauce.", "Combine and Serve: Pour the sauce over the salad, then toss to ensure all ingredients are coated evenly. Your Tropical Tangy Chicken Mango Salad is now ready to be served. Enjoy this flavorful, nourishing meal!"], "allergens": "Contains treenuts. soy, sesame. May contain sulphites.", "image": "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"}, {"id": "r154", "title": "Zesty Chicken Garden Salad", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein Low-Carb", "tags": "High Protein / Low Carb", "description": "A low-carb meal that is full of flavor. It features baked chicken breasts seasoned with herbs, served with a fresh salad of lettuce, cucumber, and tomatoes. The tangy homemade dressing ties everything together for a tasty, healthy meal.", "kcal": 296, "protein_g": 32.7, "carb_g": 7.3, "fat_g": 15.6, "fibre_g": 2.9, "prep": "5 min", "cook": "20 min", "makes": "4", "ingredients": ["Chicken Breast 4 average size", "Honey 1 tsp", "Cucumber 1 whole", "Garlic Cloves 1", "Cherry Tomatoes 250g or 1 & 1/3 cups", "Olive Oil 1 tsp", "Mixed Lettuce 250g or 5 cups", "Salt 1/4 tsp", "Olive Oil 3 tbsp", "Basil 1/4 tsp, dried", "Dijon Mustard 2 tsp", "Thyme 1/4 tsp, dried", "Shallot 1", "Oregano 1/4 tsp, dried", "Lemon Juice 1 tbsp"], "method_steps": ["Pre-heat the oven to 200C degrees (390F).", "To an oven-proof dish, add the chicken breasts along with a tsp of olive oil and season with salt and pepper. Cook for 20 minutes.", "As the chicken cooks, prepare the salad. To a large bowl add the lettuce (roughly chopped), cherry tomatoes (quartered), cucumber (sliced) and shallots (peeled and chopped). Mix well.", "Finally, make the dressing. To a bowl add the olive oil, lemon juice, herbs, salt, garlic (crushed), honey, and mustard. Mix until well combined.", "Once the chicken is cooked, serve it on a bed of salad and add a tbsp of the dressing on top."], "allergens": "Contains mustard", "image": "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"}, {"id": "r155", "title": "Baked Harissa Mushrooms with Lentil Salad", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "This dish features succulent Portobello mushrooms baked with a spicy and sweet harissa and honey marinade, accompanied by a refreshing and hearty lentil salad packed with fresh herbs, tangy olives, and crunchy nuts and seeds. Topped with feta and basil, it’s a perfect blend of flavors and textures.", "kcal": 449, "protein_g": 23.4, "carb_g": 45.9, "fat_g": 18.9, "fibre_g": 12.5, "prep": "15 min", "cook": "10 min", "makes": "4", "ingredients": ["Portobello Mushroom 4", "Mint 20g or 0.7oz, chopped", "Harissa Paste 2 tbsp", "Pumpkin Seeds 4 tsp", "Honey 2 tbsp", "Parsley 20g or 0.7oz, chopped", "Olive Oil 2 tbsp", "Dill 20g or 0.7oz, chopped", "Salt 1 pinch", "Flaked Almonds 4 tsp", "Black Pepper twist", "Basil 2 tbsp chopped", "Red Lentils 250g or 9oz", "Feta 50g or 1/4 cup, crumbled", "Cherry Tomato 250g or 9oz", "Lemon 2, zest and juice", "Green Olives 20, pitted", "Sumac 1 tsp"], "method_steps": ["Preheat your oven to 210°C (410°F). In a bowl, mix together the harissa paste, honey, olive oil, and a pinch of salt to create the marinade.", "Arrange the Portobello mushrooms on a baking tray, cup side up. Spoon the harissa marinade over the mushrooms, ensuring they are well coated. Season the mushrooms with additional salt and pepper.", "Roast the mushrooms in the preheated oven for 8-10 minutes, or until they are tender and slightly charred. Once done, remove from the oven and retain any juices released during roasting.", "Combine the lentils, cherry tomatoes, green olives, chopped mint, parsley, dill, flaked almonds, and pumpkin seeds in a large salad bowl. Add lemon zest, the juice of 1 lemon, and 2 tablespoons of olive oil. Toss the salad", "Add the red onion (sliced), sumac and juice of another lemon in a separate bowl. Mix well.", "Use the salad as a base, then top with the mushroom, quartered. Finally, add some of the red onion garnish."], "allergens": "Contains eggs.", "image": "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"}, {"id": "r156", "title": "Cajun Sweet Potato and Salmon", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "Indulge in a flavor-packed nutritious meal that offers an alluring combination of spice-rubbed succulent salmon and crispy, tangy sweet potato wedges, brimming with heart-healthy Omega-3 fatty acids, vitamin A, and dietary fiber. A wholesome meal that supports immune function and heart health.", "kcal": 585, "protein_g": 29.6, "carb_g": 58.4, "fat_g": 24.6, "fibre_g": 8.8, "prep": "10 min", "cook": "20 min", "makes": "1", "ingredients": ["Salmon 1 fillet", "Sweet Potato 250g or 8.8 oz", "Cajun Seasoning 1 tbsp & 1 tsp", "Olive Oil 1 tsp", "Black Pepper 5 twists", "Salt pinch"], "method_steps": ["Cut the sweet potato into wedges. In a bowl, combine the wedges with 1 tablespoon of olive oil, 1 tablespoon of cajun rub, a pinch of salt, and 2 twists of black pepper. Toss until the wedges are well coated.", "Cook the sweet potato in an air fryer for 20 minutes at 200 degrees.", "While the wedges are baking, season the salmon fillet with a twist of black pepper and 1 teaspoon of cajun rub.", "Add the salmon to the air fryer with 12 minutes remaining or if you do not have space, cook the salmon in the oven at 180 degrees."], "allergens": "Contains fish.", "image": "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"}, {"id": "r157", "title": "Chicken Satay Salad Bowl", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein Med-Carb", "tags": "High Protein / Low Carb", "description": "If you struggle with hitting your 5-a-day then this salad is your new starting point. Easily hit your 5-a-day with this Asian-inspired satay salad. This meal is low in carbohydrates and packed with fiber making it an excellent choice on rest days. The satay sauce makes about 6 portions so don't get too excited.", "kcal": 483, "protein_g": 42.5, "carb_g": 20.5, "fat_g": 25.5, "fibre_g": 9.0, "prep": "15 min", "cook": "15 min", "makes": "3 portions", "ingredients": ["Cabbage 170g or 6 oz, chopped", "Chicken 3 breasts", "Red Cabbage 170g or 6 oz, chopped", "1kcal Spray", "Spring Onion 2, chopped", "Satay Sauce soy sauce (3 tbsp), peanut butter (100g or 3.5oz), sriracha (1 tsp),", "Bell Pepper 1 large, red rice vinegar (2 tbsp), lime juice (1 yield),", "Carrot 1 large sesame oil (1 tbsp), maple syrup (1 tbsp),", "Cucumber 10cm, chopped ginger (1 tsp, grated), garlic (1 clove crushed), water (3 tbsp)", "Coriander handful", "Sunflower Seeds pinch, toasted", "Sesame Seeds pinch"], "method_steps": ["Preheat the oven to 180 degrees and get the ingredients ready for easy access. As the oven heats, sear the chicken breasts on medium heat with 1 teaspoon of olive oil for 3 minutes on each side before adding them to a baking tray.", "As the chicken cooks, begin making the salad. To a large salad bowl, add the cabbage (chopped), spring onion (chopped), carrot (peeled and grated), pepper (deseeded and chopped) cucumber (chopped), and coriander (finely chopped).", "Then add the chicken to the oven and continue to cook for another 10 to 12 minutes depending on the size of the breast.", "Next, it is time to make the salad dressing. To a bowl add the following soy sauce (3 tablespoons), peanut butter (120g), sriracha (1 tablespoon), rice vinegar (2 tablespoons), lime juice (1 lime yield), maple syrup (1 tablespoon), ginger (1 tsp grated), garlic (1 clove crushed), water 2 tablespoons). This should make more than enough to last and use in other meals outside of these. It creates 6 portions.", "Add 1/2 the salad dressing to the salad and mix well before transferring the salad to a bowl. Or you can add the salad to the bowl and then add 1/6 of the dressing on top. Once the chicken is cooked, add it to the top of the salad and finish with a pinch of sunflower seeds and white sesame seeds."], "allergens": "Contains gluten, nuts, sulphites. May contain eggs, lactose.", "image": "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"}, {"id": "r158", "title": "Energizing Burrito Bowl", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "Dive into the Energizing Burrito Bowl, perfect for refueling after a vigorous workout or as a hearty lunch to power through the day. Loaded with protein-rich chicken and fiber- packed black beans, this bowl combines essential nutrients for muscle recovery and sustained energy.", "kcal": 489, "protein_g": 42.0, "carb_g": 48.6, "fat_g": 14.0, "fibre_g": 8.4, "prep": "10 min", "cook": "20 min", "makes": "2", "ingredients": ["Chicken Breast 2 (125g or 4.4oz per breast)", "Cumin 1 tsp", "Mexican Rice 1 bag, microwavable", "Paprika 1 tsp", "Red Pepper 1, medium", "Cayenne Pepper 1 tsp", "Black Beans 100g or 3.5oz", "Avocado 1 small", "Red Onion 1 small", "Sweetcorn 60g or 2.1oz", "Spring Onion 1"], "method_steps": ["Combine the paprika, cayenne, and cumin in a bowl. Rub this spice mix all over the chicken breasts.", "Place the seasoned chicken in an air fryer and cook at 180°C (356°F) for about 18 minutes, or until fully cooked and juicy.", "While the chicken is cooking, microwave the Mexican style rice according to package instructions.", "To a bowl, add the black beans (drained and washed), sweetcorn, red onion (diced), red pepper (sliced), and spring onions (chopped).", "Slice the cooked chicken into strips. In serving bowls, layer the cooked rice, mixed vegetables, and chicken. Top with mashed avocado."], "allergens": "Contains none.", "image": "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"}, {"id": "r159", "title": "Greek-Style Chicken Meatballs", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "Juicy and flavorful, these Greek-Style Chicken Meatballs are paired with a refreshing tzatziki sauce and lemony orzo for a protein-packed and vibrant meal. Perfect for sharing with family or friends, this dish delivers Mediterranean-inspired comfort and a healthy balance of lean protein, healthy fats, and vibrant greens.", "kcal": 493, "protein_g": 37.2, "carb_g": 34.6, "fat_g": 22.8, "fibre_g": 3.3, "prep": "10 min", "cook": "20 min", "makes": "4", "ingredients": ["Ground Chicken 500g or 17.5oz", "Tzatziki Greek Yoghurt 150g or 5.3oz, 1 Garlic", "Clove, Zest & Juice 1 Lemon, 1/2 tsp Olive Oil,", "Breadcrumb 40g or 1.4oz", "2 tbsp Dill, Salt & Pepper", "Sundried Tomato 6", "Orzo 60g or 2.1oz Orzo per portion, 2 Handful", "Feta Cheese 20g or 0.7oz", "Spinach, 1 tbsp Olive Oil, Juice of 1/2 Lemon,", "Red Onion 1/2, small", "20g or 0.7oz Feta Cheese", "Mint 2 tbsp, chopped", "Garlic 2 cloves", "Egg 1", "Milk 2 tbsp"], "method_steps": ["Preheat your oven to 180°C (350°F).", "In a large bowl, mix the ground chicken, breadcrumbs, chopped sun-dried tomatoes, feta, diced red onion, chopped mint, 2 minced garlic cloves, egg, milk, salt, and pepper until well combined. Roll the mixture into 12 evenly sized meatballs.", "Heat a large non-stick over medium heat. Pan-sear the meatballs until golden brown on all sides (about 2–3 minutes per side). Transfer the meatballs to a baking sheet and bake in the preheated oven for 12 minutes or until fully cooked through (internal temperature of 74°C/165°F).", "In a small bowl, combine the Greek yogurt, 1 minced garlic coves, juice of 1 lemon, lemon zest, 1/2 tsp olive oil, 2 tbsp choped dill, salt, and pepper. Mix until smooth and refrigerate until ready to serve.", "Cook the orzo in chicken stock according to package instructions. Drain and return to the pot. Stir in the spinach while the orzo is still warm, allowing it to wilt. Add olive oil, lemon juice, and crumbled feta, and mix well.", "Plate the orzo and top with the cooked meatballs. Spoon the tzatziki sauce over the meatballs and garnish with extra dill or mint if desired. Serve warm with a lemon wedge on the side."], "allergens": "Contains lactose, eggs, wheat and sulphites.", "image": "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"}, {"id": "r160", "title": "Golden Zest Honey Mustard Salad", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "Dive into the flavors of this salad, a perfect blend of savory and sweet, with a hint of zest. This dish combines tender chicken breast and al dente pasta, complemented by the freshness of peas, red pepper, and a mix of basil and rocket. Topped with a creamy, tangy honey mustard dressing, it's a delightful meal for any day of the week.", "kcal": 429, "protein_g": 42.1, "carb_g": 52.8, "fat_g": 5.5, "fibre_g": 4.9, "prep": "15 min", "cook": "25 min", "makes": "4", "ingredients": ["Chicken Breast 4", "Wholegrain Mustard 3 tsp", "Pasta 240g or 8.5oz, dry", "Honey 1 tbsp", "Peas 160g, or 5.6oz, frozen", "Lemon Juice 1/2 lemon", "Rocket 100g or 3.5oz", "Fresh Basil Handful", "Low-Fat Yoghurt 4 tbsp", "Chilli Flakes pinch", "Green Olives 60g or 2.1oz, pitted", "Salt pinch", "Black Pepper 5 twists", "Red Pepper 2, medium"], "method_steps": ["Season the chicken breasts with salt and pepper. In a skillet over medium heat, cook the chicken until golden and cooked through. Let it rest before slicing.", "Bring a pot of salted water to a boil. Cook the pasta according to package instructions until al dente. In the last 3 minutes of cooking, add the peas to the pasta water.", "Dice the red peppers and half the green olives. Roughly chop the basil and rocket.", "In a bowl, whisk together yogurt, wholegrain mustard, honey, chili flakes, and lemon juice. Season with salt and pepper to taste.", "Drain the pasta and peas, and transfer them to a large mixing bowl. Add the sliced chicken, red peppers, olives, basil, and rocket. Pour the honey mustard dressing over the pasta mixture and toss well to coat everything evenly."], "allergens": "Contains wheat, mustard", "image": "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"}, {"id": "r161", "title": "Jerk Chicken with Mexican Rice", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "The times of eating plain chicken and rice are over. This meal is sure to make your taste buds tingle, lightly spiced but bursting with flavors. This meal helps you boost your vegetable intake by sneaking them into the rice mixture, making it easier if you are a fussy eater.", "kcal": 423, "protein_g": 39.6, "carb_g": 56.8, "fat_g": 4.3, "fibre_g": 7.3, "prep": "10 min", "cook": "15 min", "makes": "3 portions", "ingredients": ["Chopped Tomatoes 1 tin", "Cumin 1 tsp", "Basmati Rice 1 boil in bag", "Paprika 1/2 tsp", "Onion 1, brown", "Chilli Powder 1/4 tsp", "Black beans 1/2 tin, drained & rinsed", "Jalapeño 1 small (15g)", "Carrot 1 medium", "Coriander sprig", "Lime wedged", "Chicken 3 breasts", "Garlic 3 cloves", "Jerk cape herb jerk seasoning"], "method_steps": ["Preheat the oven to 180 degrees. Prep and cook the rice as per the packaging. As it cooks, move to the next steps.", "Season the chicken with the jerk and add it to the oven for 20 minutes. Peel and chop the onion and add it to a pot with the olive oil, crushed garlic cloves, and the carrot (peeled and grated).", "Cook on low to medium heat for 3 minutes before adding the tin of chopped tomatoes, chopped jalapeño, and spices. Cook on medium heat until the sauce reduced down (thickens - about 10-15 minutes).", "Once thickened, lower the heat and add the black beans (drained and rinsed) and rice.", "Mix well before serving with the cooked chicken, a few coriander leaves on top, and a wedge of lime (to squeeze the juice over)."], "allergens": "Contains sulphites, gluten. May contain nuts.", "image": "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"}, {"id": "r162", "title": "Korean Beef Fried Rice", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "Ignite your taste buds with this spicy and savory dish, perfect for a filling family dinner or as meal prep for the week. Packed with the rich flavors of gochujang and a hint of sweetness, this dish is a delightful twist on traditional fried rice. It combines hearty ground beef with aromatic spices and veggies, topped with a spicy sriracha drizzle.", "kcal": 503, "protein_g": 42.3, "carb_g": 59.5, "fat_g": 10.6, "fibre_g": 1.1, "prep": "5 min", "cook": "16 min", "makes": "3", "ingredients": ["Lean Beef Mince 500g or 17.5oz", "Brown Sugar 1 tsp", "Rice 150g or 5.3oz, dry", "Fresh Ginger 1 tsp", "Gochujang 5 tsp", "Spring Onion 3", "Honey 3 tsp", "Soy Sauce 2 tbsp", "Garlic 3 cloves", "Sesame Oil 2 tsp"], "method_steps": ["Prepare the rice according to the package instructions. Once cooked, let it cool or rinse with cold water.", "In a large skillet or wok, heat 1 tsp of sesame oil over medium-high heat. Add the ground beef and cook until browned, breaking it up as it cooks.", "Once the beef is browned, add ginger, garlic, gochujang, soy sauce, honey, and a handful of brown sugar to the pan. Stir well to combine and let simmer for 2 minutes to meld the flavors.", "Reduce the heat to medium. Add the cooked rice to the skillet, gently folding it in to incorporate fully without breaking the rice grains. Drizzle the remaining sesame oil over the rice and beef mixture.", "Continue to cook for an additional 2 minutes, allowing the rice to absorb the flavors and get a slight crisp. Remove from heat.", "Top with sliced spring onions and a generous drizzle of sriracha for added spice."], "allergens": "Contains soy, sesame.", "image": "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"}, {"id": "r163", "title": "Lasagna Loaded Fries", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "Turn your favorite comfort food into a protein-packed twist on a classic with these Lasagna Loaded Fries! Crispy seasoned fries are topped with a hearty Bolognese sauce, creamy white lasagna sauce, and melted cheese. Loaded with protein and carbs this dish is perfect as a post-workout treat or a cozy indulgence.", "kcal": 536, "protein_g": 46.3, "carb_g": 51.3, "fat_g": 16.4, "fibre_g": 7.8, "prep": "20 min", "cook": "40 min", "makes": "2", "ingredients": ["Chopped Tomato 1 tin", "Tomato Puree 1 tbsp", "Potatoes 350g or 12.5oz", "Garlic 2 cloves", "Ground Beef 300g or 10.6oz, extra Lean", "Beef Stock 1 cube", "Brown Onion 1, medium", "Worcestershire Sauce 2 tsp", "Bechamel Sauce 80g or 2.8oz", "Olive Oil 1 tsp", "Carrot 1, medium", "Mixed Herbs 1 tbsp", "Celery 1 stick", "Cheddar Cheese 20g or 0.7oz, half fat", "Mozzarella Cheese 20g or 0.7oz"], "method_steps": ["Heat olive oil in a large pan over medium heat. Add the chopped onion, carrot, and celery, and cook for 5–7 minutes until softened. Add the garlic and mince, stirring to break up the meat. Cook for 7–8 minutes, or until browned. Stir in the tomato puree, mixed herbs, salt, and pepper. Add the Worcestershire sauce, beef stock and tinned tomatoes. Bring to a gentle simmer, cover, and let it cook for 15 minutes to deepen the flavors. Stir occasionally.", "Preheat the air fryer to 190°C (375°F). Chop the potatoes into chip slices. Place the chips in the air fryer basket and cook for 15 minutes, shaking halfway through, until crispy and golden.", "Place the crispy fries in two heatproof dishes. Spoon the Bolognese sauce over the fries, then add a layer of white sauce. Top with the grated cheese. Place under a hot grill or back into the air fryer at 190°C (375°F) for 5 minutes, until the cheese is melted and golden."], "allergens": "Contains milk, fish, wheat, sulphites.", "image": "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"}, {"id": "r164", "title": "Lemon Dill Salmon", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "If you struggle to manage hunger, eating mixed meals is a brilliant way to help. Mixed meals are meals with appropriate helpings of each macronutrient. Additionally, eating slowly and mindfully will help you sense fullness with more accuracy. Chew your food until it is a paste, take 15 seconds between each bite.", "kcal": 614, "protein_g": 31.4, "carb_g": 52.7, "fat_g": 30.9, "fibre_g": 9.1, "prep": "5 min", "cook": "60 min", "makes": "1 portion", "ingredients": ["Salmon 1 fillet", "Low Fat Mayo 1 tsp", "Potato 1, large", "Lemon Juice yield of a wedge", "Garlic 3 cloves, crushed", "Lemon Zest", "Olive Oil 2 tsp", "Dill 1 tsp, chopped", "Rosemary pinch", "Carrots 2, medium", "Salt 2 pinches", "Honey 1 tsp", "Pepper a twist", "Parsley 3-4 leaves", "Greek Yoghurt 1 tsp"], "method_steps": ["Preheat the oven to 200 degrees. Next, wash the potato (peel if you wish) before cutting thin slices down the potato. Be careful not to cut all the way through. Place the potato on a roasting tray.", "To a small bowl, add 2 garlic cloves (crushed), olive oil, rosemary, and salt. Mix well and then spoon over the potato. Add the roasting tray to the oven for 60 minutes.", "Next prepare the honey roast carrots. In a bowl, add the carrots (topped, peel if you wish). Add the tsp of olive oil and salt. After 20 minutes of the potatoes cooking, add the carrots to the roasting tray. Cook for 20 minutes before drizzling the honey over the carrots.", "With 15 minutes remaining, add the salmon fillet (with salt and a slice of lemon) to the roasting tray.", "As the salmon cooks, make the lemon dill sauce. In a bowl, add the low-fat mayo, greek yogurt, lemon juice, zest, and the dill (finely chopped).", "Once the 60 minutes is up, plate up the food and spoon the lemon dill sauce over the salmon and add some fresh parsley leaves to the carrots.", "MyFitnessPal"], "allergens": "Contains lactose, eggs, sulphites, mustard, fish", "image": "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"}, {"id": "r165", "title": "Loaded Sweet Potato", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "A hearty and nutritious dish that combines the natural sweetness of roasted sweet potato with the bold zest of a spicy tuna mix. Topped with a creamy avocado dip and a sprinkle of feta, this dish is a satisfying meal that packs protein, healthy fats, and a punch of flavor, making it a perfect lunch or light dinner option.", "kcal": 522, "protein_g": 40.8, "carb_g": 62.4, "fat_g": 12.2, "fibre_g": 7.6, "prep": "10 min", "cook": "50 min", "makes": "2", "ingredients": ["Sweet Potato 250g or 8.8oz", "Fresh Dill 1 tbsp, chopped", "Tuna 1 tin, drained", "Chilli Flakes pinch", "Avocado 1/2, medium", "Jalapeños to garnish", "Lime Juice 1 lime", "Greek Yoghurt 2 tbsp, 0% fat", "Sriracha Sauce 1 tbsp", "Jalapeños 1 tbsp, chopped", "Jalapeño Brine 2 tbsp"], "method_steps": ["Preheat your oven to 200°C (400°F). Pierce the sweet potato several times with a fork and wrap in foil. Roast in the oven until tender, about 45 minutes to 1 hour.", "While the sweet potato is roasting, mix the drained tuna with Greek yogurt, sriracha, chopped dill, jalapeno brine, and chopped jalapenos in a bowl.", "In a small bowl, mash the avocado with lime juice and a pinch of salt until smooth.", "Once the sweet potato is cooked and slightly cooled, cut it open and spoon out the sweet potato onto a plate. Spoon the spicy tuna mixture onto the sweet potato.", "Add a dollop of the avocado dip on top of the tuna. Sprinkle with optional feta, extra dill, and chilli flakes. Drizzle with additional yogurt if desired."], "allergens": "Contains lactose, fish.", "image": "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"}, {"id": "r166", "title": "Steak, Asparagus & Lime Rice", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "Simplicity at its finest! While red meat is not inherently bad, intake of red meat should be kept lower across the week in comparison to other animal-based protein sources. Additionally, red meat should be avoided prior to exercise as it is harder work on the digestive system which may cause GI discomfort.", "kcal": 580, "protein_g": 50.8, "carb_g": 54.1, "fat_g": 17.9, "fibre_g": 1.2, "prep": "5 min", "cook": "15 min", "makes": "1 portion", "ingredients": ["Fillet Steak 7 oz or 200g", "Garlic 1 clove", "Salt pinch", "Lime Juice yield, 2 limes", "Pepper 1 tsp", "Lime Zest 1 lime", "Asparagus 6 spears", "Coriander tsp, chopped", "Olive Oil 1 tsp", "Spring Onion 1, small", "Basmati Rice 1/2 boil in bag"], "method_steps": ["To a small mixing bowl, add the garlic clove (crushed), lime juice, lime zest, coriander (chopped), and spring onion (chopped). Once done, season the steak with salt and pepper.", "Next, boil the rice according to the instructions, typically 10 minutes.", "With 5 minutes remaining until the rice is cooked, heat a frying pan with olive oil. Cook the steak for 2 minutes on each side for a medium-cooked steak.", "After you place the steak on the pan, add the asparagus to the pot of boiling water with the rice (or use a separate one) and cook for 3 minutes.", "Once the rice is cooked, add the lime and coriander mixture and mix well before serving.", "MyFitnessPal"], "allergens": "Contains none.", "image": "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"}, {"id": "r167", "title": "Sweet and Sour Chicken", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "Low in fiber and low in fat, this recipe is a suitable fuel-up recipe or recovery recipe. It also is a super way to improve your ability to cook, restaurant-style dishes that you typically get for takeaway.", "kcal": 432, "protein_g": 37.0, "carb_g": 64.4, "fat_g": 2.8, "fibre_g": 2.8, "prep": "10 min", "cook": "20 min", "makes": "6 portions", "ingredients": ["Chicken 6, average breasts", "Basmati Rice 12.7 oz or 360g", "Olive Oil 1 tsp", "Ginger 1 inch piece, grated", "Red Pepper 2, medium", "Pineapple 150g (1 small pineapple)", "Yellow Pepper 1 medium", "Sauce cornflour (1 tsp), honey (3 tsp), soy sauce (3 tbsp), rice vinegar (3 tbsp),", "Mangetout 3.5 oz or 100g packet ketchup (4 to 5 tbsp), water (6 tbsp), ginger", "Baby Corn 3.5 oz or 100g packet (1/2 inch piece chopped)", "Spring Onions 3", "Garlic 4, cloves"], "method_steps": ["The first step is to make the sauce. To a small bowl, add the 3 tbsp honey, 3 tbsp soy sauce, 3 tbsp rice vinegar, 45g ketchup, 6 tbsp of water, and 1/2 an inch piece of grated ginger. Mix the cornflour with a splash of water before adding it to the sauce mixture.", "Next, chop deseed and slice the peppers and chop the pineapple into chunks. Set the veg to the side. To a pot, add 2 spring onions (chopped), garlic cloves (crushed), olive oil, and a tsp of grated ginger. Don’t place it on the heat just yet.", "Dice the chicken and leave it to the side.", "Bring the pot to low-medium heat for 3 minutes and then add the chicken and cook until white before adding the peppers, mangetout, and baby corn. Cook for 3 minutes and then add the sauce. Mix well and mix often to avoid burning.", "Cook the rice according to the instructions as the chicken cooks. Lastly, add the pineapple and cook for 2 more minutes", "Serve the hot on a bed of rice and garnish with freshly chopped spring onion.", "MyFitnessPal"], "allergens": "Contains soy.", "image": "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"}, {"id": "r168", "title": "Teriyaki Salmon Bowl", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "", "kcal": 593, "protein_g": 40.0, "carb_g": 56.2, "fat_g": 23.2, "fibre_g": 10.8, "prep": "", "cook": "", "makes": "2 portions", "ingredients": ["Salmon 2 fillets", "Coriander fresh, sprig", "Basmati Rice boil in the bag", "Broccoli 2.5 oz or 70g (4 small spears)", "Spring Onion 1", "Carrot 1/2 a carrot, grated", "Edamame 3.5oz or 100g, shelled", "Bok Choy handful, chopped", "Sesame Seeds 1 pinch", "Cucumber 1 thumb length piece, sliced", "Teriyaki Glaze 1 tsp"], "method_steps": ["Preheat the oven to 180 degrees. Dab the salmon fillets dry using a paper towel before adding the teriyaki glaze to the salmon. Use can use a store-bought teriyaki sauce.", "Boil the kettle and organize two pots, one for cooking the rice and one for cooking the broccoli and edamame. Begin by cooking the rice according to the instructions on the packet (usually takes 11 to 13 minutes). After starting to boil the rice, add the salmon to the oven for 13 minutes.", "As the salmon and rice cook, peel and grate the carrot and leave it to the side. Slice the cucumber and leave to the side and clean and chop the spring onion and leave to the side.", "Until 5 minutes before the salmon is cooked, add the shelled edamame and broccoli to the other pot with boiling water. Cooking for 5 minutes.", "Once cooked, serve the rice in a bowl and then top the rice with the grated carrot, broccoli, edamame, spring onion, and salmon. Garnish with fresh coriander leaves."], "allergens": "Contains fish, sesame. May contain sulphites, soy, wheat, gluten", "image": "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"}, {"id": "r169", "title": "Beef Pad Kra Pao", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "A high-protein, nutrient-dense Thai classic, this Beef Pad Kra Pao is bursting with umami, spice, and aromatic Thai basil. Perfect for muscle recovery and energy replenishment, it’s served over steamed rice and topped with a crispy fried egg. A simple, flavorful meal in under 20 minutes!", "kcal": 526, "protein_g": 42.6, "carb_g": 58.2, "fat_g": 13.8, "fibre_g": 1.6, "prep": "10 min", "cook": "12 min", "makes": "4", "ingredients": ["Beef Mince 500g or 17.6oz, extra lean", "Olive Oil 2 tsp", "Eggs 4", "Fish Sauce 1 tbsp", "Basmati Rice 60g or 2.1 oz per portion", "Red Chilli 2", "Red Onion 1 medium", "Sweetener 1 tbsp", "Garlic 8 cloves", "Soy Sauce 2 tbsp", "Fresh Basil 20g or 0.7oz", "Oyster Sauce 1 tbsp"], "method_steps": ["Rinse and dry the Thai basil leaves using a paper towel. Set aside. Finely chop the shallots, garlic, and chilies. Heat 1 tsp olive oil in a wok or pan over high heat. Add the chopped shallots, garlic, and chilies. Stir-fry for 30 seconds until fragrant.", "Add the ground beef to the wok, breaking it apart as it cooks. Stir-fry for 3-5 minutes, until 80% cooked through. Pour in the soy sauce, oyster sauce, fish sauce and sweetener. Stir well and cook for another 1-2 minutes, allowing the sauce to coat the beef evenly.", "Add a large handful of Thai basil leaves. Stir for 1 minute until wilted.", "In a separate pan, heat 1 tsp oil over medium-high heat. Crack in one egg per portion and fry until the edges are crispy, leaving the yolk slightly runny. Serve the Beef Pad Kra Pao over jasmine or basmati rice. Top with the crispy fried egg and enjoy!"], "allergens": "Contains eggs, soy.", "image": "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"}, {"id": "r170", "title": "Cheeseburger Wraps", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "These Cheeseburger Wraps bring all the flavors of a classic cheeseburger in a high- protein, lower-calorie, handheld meal. Packed with lean beef, fresh veggies, and a creamy burger sauce, this dish is perfect for a quick and satisfying lunch or dinner.", "kcal": 408, "protein_g": 33.3, "carb_g": 36.4, "fat_g": 14.4, "fibre_g": 7.3, "prep": "10 min", "cook": "10 min", "makes": "1", "ingredients": ["Beef Mince 100g or 3.5oz", "Mustard 1 tsp", "Tortilla Wrap 1, large", "Lettuce 1 leaf", "Cherry Tomato 2, single", "Cumin 1 tbsp", "Light Cheese Slices 2", "Paprika 1 tbsp", "Red Onion 1/4 small", "Pickle 1", "Ketchup 2 tbsp", "Light Mayonnaise 1 tbsp"], "method_steps": ["Heat a non-stick pan over medium heat and spray lightly with oil. Add the lean beef mince and break it down with a spatula, cooking until browned. In a small bowl, mix together the paprika and cumin. Add the spice mix to the browned beef along with a dash of water. Stir to combine and cook for another 5 minutes. Season with salt and pepper.", "In a small bowl, mix together the ketchup, mayonnaise and mustard until smooth.", "Spread half of the burger sauce over the center of the wholemeal wrap. Place a slice of light burger cheese on top of the sauce, followed by the cooked mince. Add shredded lettuce, diced red onion, quartered cherry tomatoes, and chopped pickles on top.", "Fold the ends of the wrap inward, then roll tightly from one side to the other. Heat a non-stick pan over medium heat and spray with oil. Place the wrap seam-side down in the pan and cook for 2-3 minutes per side, or until golden and crisp.", "Remove the wrap from the pan, slice it in half, and drizzle with the remaining burger sauce. Serve immediately and enjoy!"], "allergens": "Contains egg, lactose, mustard, sulphites", "image": "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"}, {"id": "r171", "title": "Chicken Stroganoff", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "A lighter, high-protein twist on a classic comfort dish. Swapping sour cream for Greek yogurt reduces the fat content while boosting protein. The addition of whole grain mustard adds a sharp depth of flavour.", "kcal": 492, "protein_g": 44.2, "carb_g": 61.2, "fat_g": 7.8, "fibre_g": 1.9, "prep": "10 min", "cook": "25 min", "makes": "4", "ingredients": ["Chicken Breasts 4 (125g or 4.4oz per breast)", "Dijon Mustard 1 tbsp", "Chicken Stock 500g or 17.6oz", "Wholegrain Mustard 1 tbsp", "White Mushrooms 300g or 10.6oz", "Olive Oil 1 tbsp", "Pasta 70g or 2.5oz per portion", "Black Pepper 5 twist", "Brown Onion 1, large", "Paprika 1 tsp", "Greek Yoghurt 120g or 4.2oz", "Fresh Parsley 1 tsp", "Garlic 3 cloves", "Salt pinch", "Flour 2 tbsp"], "method_steps": ["Season the chicken slices with salt, pepper, and paprika. Set aside. Chop the onions and garlic, and slice the mushrooms.", "In a large skillet, heat the olive oil over medium heat. Add the chicken in batches to avoid overcrowding. Cook until golden and nearly cooked through, about 3-4 minutes per side. Remove the chicken from the skillet and set aside.", "In the same skillet, add a bit more olive oil if needed and sauté the onions and garlic until they begin to soften, about 2-3 minutes. Add the mushrooms and cook until they are browned and their moisture has evaporated, about 5-7 minutes.", "Sprinkle the whole wheat flour over the vegetables and stir to coat. Gradually add the chicken stock, stirring constantly to avoid lumps. Bring to a simmer. Stir in the Dijon and whole grain mustards. Let the sauce simmer gently for a few minutes to thicken.", "Return the cooked chicken to the skillet. Reduce the heat and simmer until the chicken is fully cooked and the sauce is creamy, about 5 minutes. Remove the skillet from the heat and stir in the Greek yogurt until well incorporated. Adjust the seasoning with salt and pepper. Garnish with chopped fresh parsley. Serve hot, ideally over a bed of whole-grain rice, cooked quinoa, or whole-wheat pasta to keep it healthy."], "allergens": "Contains lactose, wheat, mustard, sulphites.", "image": "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"}, {"id": "r172", "title": "Fiery Beef & Broccoli Noodle Bowls", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "A bold and satisfying meal perfect for busy nights or post-training recovery. These Fiery Beef & Broccoli Noodle Bowls combine lean beef mince with a gochujang-kissed sauce, crispy garlic-infused oil, and tender noodles for a high-protein, high-flavour dish that’s ready in around 30 minutes.", "kcal": 478, "protein_g": 34.8, "carb_g": 37.2, "fat_g": 17.6, "fibre_g": 2.4, "prep": "10 min", "cook": "20 min", "makes": "4", "ingredients": ["Medium Egg Noodles 4 nests", "Soy Sauce 2 tbsp", "Lean Beef Mince 500g or 17.6oz", "Broccoli 1 head", "Olive Oil 3 tbsp", "Spring Onion 4", "Gochujang 4 tsp", "Garlic 4 cloves", "White Wine Vinegar 2 tbsp"], "method_steps": ["Place the crushed garlic and the chopped white parts of the spring onions into a small, heatproof bowl. Heat the olive oil in a large frying pan until hot and shimmering, then carefully pour the hot oil over the garlic and spring onions so it sizzles. Set aside.", "Return the frying pan to medium-high heat and add 1 tablespoon of the infused oil. Add the beef mince and cook for 8 minutes, breaking it up with a wooden spoon, until golden, crispy, and fully cooked with no pink remaining.", "Meanwhile, bring a large pan of salted water to a boil. Add the egg noodles and broccoli together. Stir once, then turn off the heat, cover, and let stand for 6 minutes. Drain, reserving a cup of the cooking water, and return the noodles and broccoli to the pan.", "In the bowl with the remaining garlic and onion oil, mix the gochujang paste, rice (or white-wine) vinegar, and soy sauce .Stir 1 tablespoon of the sauce into the crispy beef, adding a splash of reserved noodle water to loosen if needed. Pour the remaining sauce over the noodles and broccoli, tossing everything together. Add more reserved water if necessary to create a glossy coating.", "Divide the noodles and broccoli between bowls, top with the crispy beef, and scatter with the green parts of the spring onions. Serve hot and enjoy!"], "allergens": "Contains soy, wheat.", "image": "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"}, {"id": "r173", "title": "Gochujang Beef & Black Rice Bowls", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "These Korean-inspired rice bowls are packed with flavour from tender gochujang- marinated beef, nutty black rice, crisp red peppers, and crunchy cashews. Finished with a golden fried egg and a drizzle of chilli crunch oil, it’s a high-protein, high-satiety meal that’s both vibrant and comforting.", "kcal": 639, "protein_g": 43.2, "carb_g": 56.7, "fat_g": 26.8, "fibre_g": 2.8, "prep": "10 min", "cook": "25 min", "makes": "4", "ingredients": ["Beef Strips 500g or 17.6oz", "Sesame Seeds 2 tsp", "Eggs 4", "Chilli Oil Crunch 1 tsp", "Black Rice 60g or 2.1oz per portion, dry", "Red Pepper 2, medium", "Cashew Nuts 50g or 1.7oz", "Gochujang 4 tsp", "Sesame Oil 2 tbsp", "Soy Sauce 2 tbsp", "Garlic 2 cloves"], "method_steps": ["In a large bowl, mix the beef strips with 2 tsp gochujang, 1 tbsp soy sauce, and the crushed garlic. Cover and place in the fridge while you prepare the rice. (Can be marinated up to 24 hours in advance.)", "Cook black rice according to pack instructions. This usually takes 25–30 minutes. Drain and keep warm.", "After the rice has been cooking for 15 minutes, heat 1 tbsp sesame oil in a large wok or frying pan over high heat. Add the marinated beef and stir-fry for 4–5 minutes until golden brown and cooked through. Transfer the beef to a plate. In the same pan, add the sliced red peppers and cashew nuts and cook for 6 minutes, stirring frequently, until soft and slightly charred. Stir in the remaining 2 tsp gochujang and 1 tbsp soy sauce, then remove from the heat.", "In a separate frying pan, heat the remaining 1 tbsp sesame oil over medium-high heat. Crack in the eggs and fry for 1–2 minutes, or until the whites are crispy and the yolks set to your preference.", "Divide the black rice between 4 bowls. Top each with the stir-fried beef and peppers. Add a fried egg, sprinkle with cashew nuts and black sesame seeds, and drizzle with chilli crunch oil if using."], "allergens": "Contains eggs, treenuts, soybeans, sesame.", "image": "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"}, {"id": "r174", "title": "Mediterranean Power Salad", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "This high-protein Mediterranean salad is packed with lean shredded chicken, fiber- rich quinoa, and nutrient-dense greens. The sweetness of pomegranate and dates balances the crunch of walnuts and fresh mint, all tossed in a tangy lemon-balsamic dressing. Perfect for muscle recovery, meal prep, or a light but satisfying lunch!", "kcal": 425, "protein_g": 38.2, "carb_g": 28.6, "fat_g": 17.6, "fibre_g": 2.5, "prep": "10 min", "cook": "13 min", "makes": "3", "ingredients": ["Chicken Breast 3 (125g or 4.4oz per breast)", "Olive Oil 1 tbsp", "Baby Spinach 100g or 3.5oz", "Lemon Juice 1/2 lemon", "Pomegranate 100g or 3.5oz", "Dijon Mustard 1 tsp", "Quinoa 90g or 3.2oz", "Dates 50g or 1.7oz, pitted", "Walnuts 40g or 1.4oz, chopped", "Fresh Mint 25g or 0.9oz", "Balsamic Vinegar 1 tbsp"], "method_steps": ["Rinse quinoa under cold water and cook according to package instructions (simmer in water/stock for ~12-15 minutes). Fluff with a fork and allow to cool.", "If using pre-cooked chicken, shred it into bite-sized pieces. If cooking fresh, air-fry, grill, or poach and shred with two forks.", "Whisk together olive oil, balsamic vinegar, lemon juice, Dijon mustard, salt & pepper until emulsified.", "In a large bowl, combine baby spinach, quinoa, shredded chicken, pomegranate seeds, walnuts, mint, and chopped dates. Pour the lemony balsamic dressing over the salad and toss gently to combine. Serve immediately or store in an airtight container for up to 3 days."], "allergens": "Contains treenuts.", "image": "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"}, {"id": "r175", "title": "Pulled Chicken Burrito", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "Tender chicken breasts are slow-simmered in a spiced broth until perfectly shreddable, then wrapped up with rice, black beans, sweet corn, and melted cheese. Topped with creamy Greek yogurt, fresh homemade salsa, and creamy avocado, it’s a lighter twist on the classic burrito - with all the bold flavors you love!", "kcal": 640, "protein_g": 45.9, "carb_g": 62.0, "fat_g": 20.9, "fibre_g": 6.6, "prep": "15 min", "cook": "25 min", "makes": "2", "ingredients": ["Salt pinch", "Chicken Breasts 2(125g or 4.4oz per breast)", "Basmati Rice 50g or 1.7oz (dry)", "Chicken Stock 150g or 5.3oz", "Lime Juice 1 lime", "Avocado ½ medium", "Black Beans 40g or 1.4oz", "Salad Tomato 1, medium", "Sweetcorn 40g or 1.4oz", "Tortilla 2, large", "Greek Yoghurt 2 tbsp", "Red Onion 1 small", "Jalapeño 1", "Brown Onion 1 small", "Garlic 2 cloves", "Mozzarella 50g or 1.7oz, grated", "Cumin & Paprika 1 tsp each"], "method_steps": ["Heat the olive oil in a skillet over medium heat. Add the sliced onions and minced garlic, cooking until softened. Mix the cumin, chili powder, paprika, salt, and pepper, and rub onto the chicken breasts. Add to the skillet and sear each side briefly. Add the chicken broth, cover, and simmer on low heat for about 20-25 minutes, until the chicken is tender. Remove the chicken, shred with two forks, then return to the skillet to mix with the cooking juices.", "In a bowl, mix the chopped tomatoes, red onion, jalapeño, cilantro, lime juice, and salt. Adjust seasoning as needed.", "Warm the tortillas briefly on a skillet to make them pliable. On each tortilla, layer rice, black beans, corn, pulled chicken, and shredded cheese. Top with a generous spoonful of salsa and a dollop of Greek yogurt. Add sliced avocado. Fold the bottom up, then fold in the sides, and roll tightly to close.", "Optionally, grill the burrito on a hot skillet for a crispy exterior. Cut in half and serve with additional salsa and a lime wedge."], "allergens": "Contains lactose, wheat, sulphites.", "image": "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"}, {"id": "r176", "title": "Smoked Mackerel & Fennel Bowl", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "A vibrant, Mediterranean-inspired bowl packed with colour, texture, and flavour. The peppery crunch of fennel, sweetness of cherry tomatoes, and smoky richness of mackerel come together over a base of tender bulgur wheat, dressed in a light honey-vinegar vinaigrette. Perfect as a protein-packed lunch.", "kcal": 453, "protein_g": 22.8, "carb_g": 31.8, "fat_g": 26.2, "fibre_g": 7.2, "prep": "10 min", "cook": "15 min", "makes": "3", "ingredients": ["Smoked Mackerel 250g or 8.8oz", "Honey 1 tsp", "Cherry Tomato 250g or 8.8oz", "Fennel 1 bulb", "Bulgar Wheat 75g or 2.6oz ,dry", "Red Onion 1 small", "Fresh Parsley 15g or 0.5oz", "Red Wine Vinegar 1 tbsp", "Olive Oil 1 tbsp"], "method_steps": ["Bring a large pan of salted water to the boil. Add the bulgur wheat and simmer briskly for 12–15 minutes until just tender. Drain, rinse under cold water to cool, then drain again thoroughly.", "While the bulgur cooks, whisk the olive oil, vinegar, and honey in a large mixing bowl. Season with a pinch of salt and pepper. Stir in the cherry tomatoes, fennel, and red onion. Let sit to lightly marinate and soften the flavours while the bulgur cools.", "Add the cooled bulgur to the marinated veg. Toss everything together to coat. Stir through most of the chopped parsley.", "Divide between plates or bowls. Top with chunks of flaked smoked mackerel and scatter over the remaining parsley."], "allergens": "Contains fish, wheat.", "image": "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"}, {"id": "r177", "title": "Zesty Rice & Salmon Salad", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "Packed with high-quality protein, omega-3 fats, and vibrant veggies, this Rice & Salmon Salad is a nutrient-rich meal that’s perfect for recovery or fueling a busy day. The flavorful dressing with hints of lime, honey, and peanut butter adds a tangy twist, making it an irresistible choice for meal prep or a light lunch.", "kcal": 543, "protein_g": 30.0, "carb_g": 46.8, "fat_g": 26.2, "fibre_g": 4.2, "prep": "15 min", "cook": "18 min", "makes": "3", "ingredients": ["Cucumber 1 large", "Honey 2 tsp", "Salmon 2 fillets", "Chilli Crunch 1 tsp", "Edamame Beans 150g or 5.3oz", "Soy Sauce 1 tsp", "Basmati Rice 120g or 4.2oz, dry", "Sesame Oil 2 tsp", "Radish 50g or 1.7oz", "Sesame Seeds 1 tsp", "Lime Juice 1 lime", "Red Chilli 1", "Soy Sauce 3 tbsp", "Spring Onion 3", "Peanut Butter 1 tbsp"], "method_steps": ["Preheat your oven to 200°C (400°F). Season the salmon fillets with salt and pepper, and place them on a lined baking tray. Roast for 8-12 minutes until cooked through. Remove the salmon from the oven and flake it with a fork. Set aside to cool completely.", "Cook the rice according to package instructions. Once cooked, allow it to cool completely. Mix the cooled rice with 1 tsp sesame oil, 1 tsp chili oil, and 1 tsp soy sauce for a fragrant base.", "Thinly slice the cucumber, radishes, spring onions and finely chop the red chili.", "Combine the lime juice, 3 tbsp soy sauce, 2 tsp honey, peanut butter, and 1 tsp sesame oil in a blender. Blitz until smooth and creamy.", "In a large bowl, combine the rice, flaked salmon, cucumber, spring onion, radish, edamame, and red chili. Pour the dressing over the salad and toss gently to coat. Garnish with toasted sesame seeds."], "allergens": "Contains fish, treenuts, peanuts, soy and sesame.", "image": "/9j/4AAQSkZJRgABAQAAAQABAAD/2wBDABELDA8MChEPDg8TEhEUGSobGRcXGTMkJh4qPDU/Pjs1OjlDS2BRQ0daSDk6U3FUWmNma2xrQFB2fnRofWBpa2f/2wBDARITExkWGTEbGzFnRTpFZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2f/wAARCABqAKADASIAAhEBAxEB/8QAGgAAAgMBAQAAAAAAAAAAAAAAAgMBBAUABv/EADMQAAIBAwIEBQIGAgIDAAAAAAECAwAEERIhMUFRYQUTInGBMpEGFDNCocFSYhXRNLHh/8QAGAEBAQEBAQAAAAAAAAAAAAAAAAECAwT/xAAeEQEBAAIDAQEBAQAAAAAAAAAAAQIRAyExEhMiQf/aAAwDAQACEQMRAD8A9GoBGRQ75OBnHSix5gGNgKIrgZBwaoXrVjuD9qC5uIrS3MrMQByFEJgo3371g/imTzJYVE2hWXdeOe9ZvUdeHj/TOYn2/wCKoZrgROjJk4BPCtYl5fQW0jmO1eAltvLuI/KnSYEjddsV7W0vC+NYB2A2qY3bfPhhhZ8tKOFFGAopoGKVFKmM74POnKwbhWnnKeMo2tPkUeAwzR0JIDDvQARg4NcRjhRMARvQAjhv70HZoCpByNqNjgZFRnIoF6uoqGwaJh14UJ+9ADKG474pciBtgMHrTfgio00FdrfmDuKS+QcMKuEUieLUCRsw50GgBmpxt2NCHAOKJzw45oErCBqzwPCsH8R+HvJKs0QL6VwyjjjrXpCuRjcULW6HfGT1pe3Xh5bxZfUeB8OtWfxCN9JCocttXt7BEdchQB2oWggjc6ohmrMcbKNaAfFSTS83L+uX0MwlAShIqFIKjWu/UbVDX0UYIkOGHIb1Vm8SQnKJjuTV24rpbClkfIHI1HmBkyVODzFZL+IO0gAXcjiBShey+YY45grAZ0//ACsfePu1k21/NyMNv3FSjZYheXOscXV25IEgfHYUQu7lSCyA47YqzKU02s0ONI7VmxeJHOHUj+avQzpKuVYNWtpoZwRS+w2xRkAHI+1Cd6DqApvnNSUPHJoQ5YEDlzNBDHFA4yKMsGBBNAzYAwdqC0QB3BNQGB2JqVwBljsOddlAfqUZoHAZ6UWABtQI6jYHPsK5tRO2FHPUaCvJImHlmOI1OxPCsmbxVpmKW4Kp2O5qr4p4iGvooj/4yvg9M9TT/Mto3QM0SlyACOJ9q4cnN85a03jjscUZI1SEqvEmmHRGwyhZ2TUFPPt71mX99KJhamPeVdKpGcsffpWxBGBLExyGVSDvuOma53ky27TCRV81Yow5jBf/ACxqK/6/eqvht3FcXstrJGFl+plIyAAd9+v/AHWp4gqvaTDjqQj5xisS2sIrdo57RWWePic6icjcMNqxda7XclnTQ8m4gnDwANGTpkDEZG/WmXLS6EXytRdsEZ2x71kxSX93eSI8qxRLp8zQMHh3qzd/nIzHbLL5ykjBTZh8VLv5+WrJ7IKa4ltY2UwqwUZABycd6tQPHLbRzoxhL/tblSWiVISJZXZ1XLMRgH4qk908IDSWsnltvkDGR7VePKzpn8+pa9DDcOj+XMuD1p5bfbesrw2cTW6g5x+0txFaEikKCDggcete2Xp5r6Mv0qGA3wcZpBkYYJxj+acqq3Fs+21VAsQoFJMgDcc0yYqpKjJJ70McSsSSoNBY05bf1Ada5GOoaVyQf4oWfU3TkRTMqAN987UFscOGaTfP5djM6jBCHG1Ssmcc/iunXz7d48/UpFB5yC0WQevBB34VahWwecpGiefEuNaoCVyOvxVe3mVhLHqUPF6WTn71XX8vb38OiP1sT9GMsMb57V4+Sy9PVx6ndaFlapbzTsQokmxpbT6iOpzzzR3EjuV8lwG8wAZ45xjB2qutpNNdxSx3DRxImCudZOT1qfFYzE8TmZlRiVJY/QeRrl9LeSS2xbmtVf6hqwM+o1n3dkl1aSyQKVuAMo6kgk8xx3q9b3Xmh0chZk4nOoMP8h1B6VXvLhLUvPLui4I0qSc9e3Ct3rwn9eqFlbT2QjLNqVgGkZwS2/H7UesNeFFnZbYbBwAMECn3MpnsZWgcy648xqMhj/3ShMJp1F1DGCqFjq30kDoDt81i7tMsbjdTxRvLuRkIhcRjBzIxJyvX5/qpuPG/Pt0xHJ5qD0uDgNt/Nd5LXaXEbossen6lGg4HLHXf5qz4VaRXMWNbyKkgyGbGBjhtW5qdU/qzpHhF484w8ZTA5jFb8TFo8nlWbFCqzMqYwDsAc7VoqRHbknhXrw8eWzV1VRP1GGeBxk1aRCwyzE9KoW7kyMG2yc71owgjatoVIysRgHbjnjRw5XKtseIoFw8xI39XGmk6pc8hz60DosA8t+NM0jB2wRSV05GOVOzkUDFwBxFdk4BUb5oF+kf3UgHXscUGT474FFcy/mlQ+oeoqcEd9qy4/Ck8OXz7cNJKpyATxHSvXiTQPV6l544iql/4Z+Yi1WrhTnI2yKxljueNS99sK6vpLaNJxEZNQBkjBAKjH/urV1Zf8pDEZmaPSQ6x9D371nXXhl+kjB1Vgdxk7L0xR/8ALtaMPzCSow4gDYn+68f55Y/465/O/wCaC88LaNSXUH0aSAcDbgfcVNlbCSBJ0MkbW4ZJFLZ1+/Xbf471bHjtrc6NZ0PIBgOMZzVI3BiuGhttDRTPg6xjH234Vnd29ExxyksT4ekV1G5SF1VSAJGOWbsD0zQOlxbeIyeU0MYkG7SjhjkPf+q0I54bWAJrHp2GkcKo3XiodytvGzuGG7KMADlvxrereomU6u6CwSETPHdzBpm3RkYgY/s+9T+QlspgYblk5N6QdQ5HFdPJd3kmI4jHEQBwwVFXrTw/QFLvK5HJmJreHHlfXH9PmaLt0kMuzBmY5Y42WrFxO3liPIOOnM0+UBFwx0g8hxNUQkjTlnIAH0joK9GOOnHLLdWY4wEVW3705dYQAtlehpUQI55FMJyuxrbJ8G0ZI40QGkYpcSlV1a/T0qWkULnWMCgKPYfUfvTkyDuc+9Z0bq94CDhRuQa0gwI40BAEE4NSSQKWpbGQRvUguRuBQOjORvxqPXGS0TYPNTwNAPSONczcM0DPzkTDFzGU74ytQ1ha3IJQgj/RqXkY3NUxEhk8wZXJ4g4oCuPw1bSvqO57rSj+G1UkoQrf5Ab1dEkigabhx771DXNwoOJ1J7ipcZVmVnikv4dQEamZsdTVmLweOMbKB7Cp868kXPnafZaTIs5/Undu2aTGQuVvqw0EEA9TKPmqk98A2i3jz/s3D7UQtwoyTt3ofLUMSAc1WVYRtLLqfJbrmnCLLbrgVYjRVQDQNuvGlzuEwBjflRQsoGdzSU2bYn5oXmJ2wcfaoVxngKC3EcrpFS6DmR2yKXCzftxv1on8481A+9BBjjdDnieB6VCvJHhSqnoRSGJDj2p4OYwaKZG0rNpLBR23NO9Y+mXPZhmkx0wfX8UBapT+9D300t/NJ9LKTy2xT+VA+yrRA5cjDKc+4oHumRCoAUjYc6InY1XkAyvvVF2GYNHwY/FczJ3HxQJxNNfgKASwAONzy2NdpJHqP8UQoJf20HFBjcn5pLuExpOeuac5OBvyqpJ9RoLUYyuSeNJnkjiY5UMSOFKBIPGq05JB3qAXmDE4XHzXIh1g9ONJfgPerafpiinoNAyu/ai8wHhSo/pPvXH9T4oj/9k="}, {"id": "r178", "title": "Gnocchi with Ricotta & Butternut Sauce", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "This comforting gnocchi dish brings autumnal flavours together in every bite. Soft roasted butternut squash is blended with garlic and ricotta into a silky sauce, coating crispy golden gnocchi. Kale and herby sausage add savoury depth, while crispy sage and parmesan bring a fragrant finish. It’s creamy, golden, and full of flavour.", "kcal": 537, "protein_g": 29.9, "carb_g": 62.0, "fat_g": 18.9, "fibre_g": 4.4, "prep": "20 min", "cook": "20 min", "makes": "2", "ingredients": ["Butternut Squash 1", "Sausage 400g or 14oz, reduced fat", "Garlic Cloves 2", "Olive Oil 2 tbsp", "Kale 200g or 7oz, ribs removed", "Ricotta 250g or 8.8oz", "Parmesan Cheese 40g or 1.4oz", "Gnocchi 500g or 17.6oz", "Sage 16 leaves"], "method_steps": ["Preheat oven to 180ºC (gas mark 4). Peel and dice the butternut squash. Place on a tray with garlic cloves (skin on), drizzle with olive oil, season, and roast for 20 mins. Remove garlic, then roast squash for another 20 mins.", "With 20 mins left, fry the sausage (skin removed) in a non-stick pan for 5–6 mins until cooked, breaking it up as it cooks. Transfer to a bowl. In the same pan, sauté kale for 3–4 mins and add to the bowl.", "Blend 140g roasted squash with the peeled garlic, ricotta, and 100ml water until smooth. Stir in most of the parmesan, season to taste.", "Cook gnocchi in boiling salted water for 2 mins until they float. Drain and rinse under cold water.", "Fry 8 sage leaves in the same pan for 3–4 mins until crisp. Set aside. Finely chop the rest.", "Add gnocchi and chopped sage to the pan and fry for 3–4 mins until golden. Stir in the squash sauce, sausage, kale, and remaining squash. Heat through. Serve topped with crispy sage and extra parmesan."], "allergens": "Contains lactose.", "image": "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"}, {"id": "r179", "title": "Golden Curry Noodle Bowls", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "A rich and aromatic curry noodle soup layered with flavour — featuring fragrant yellow curry, silky coconut broth, chewy egg noodles, and spiced crispy beef. Topped with tender pak choi, scallions, and optional chilli oil for a delicious, warming dish perfect for two.", "kcal": 476, "protein_g": 31.9, "carb_g": 37.5, "fat_g": 22.0, "fibre_g": 3.3, "prep": "10 min", "cook": "25 min", "makes": "2", "ingredients": ["Olive Oil 1 tsp", "Lean Beef Mince 200g or 7oz", "Ginger 1 tbsp, grated", "Cumin Seeds 1 tsp", "Garlic 3 cloves", "Salt pinch", "Yellow Curry Paste 1 tbsp", "Black Pepper twist", "Tomato Puree 1 tbsp", "Pak Choi 50g or 1.7oz", "Coconut Milk 200ml or 6.7fl oz,light", "Spring Onion 2", "Chicken Stock 200ml or 6.7fl oz", "Chilli Crunch 1 tsp (optional)", "Medium Egg Noodles 2 nests", "Sesame Seeds 1 tsp (optional)"], "method_steps": ["Heat 1 tsp olive oil in a large pot over medium heat. Add the ginger, garlic, and curry paste. Fry for 30 seconds until aromatic. Stir in the tomato paste and cook for another 30 seconds.", "Pour in the coconut milk and chicken stock. Stir well, bring to a boil, then reduce to a simmer. Let it bubble gently for 10 minutes.", "Meanwhile, place a frying pan over medium-high heat. Add the beef and break it up with a spoon. Add cumin seeds and let the beef cook undisturbed at times to encourage crisping. Cook for 10–15 minutes until browned and crispy. Season with salt and pepper.", "Add the egg noodles directly into the simmering curry broth. Cover and cook according to package instructions (usually 3–4 minutes), stirring occasionally to loosen.", "Microwave the sliced pak choi with a splash of water for 2 minutes, then drain.", "Divide the noodles and curry broth between two bowls. Top with crispy beef, pak choi, sliced scallions, and a drizzle of chilli oil and sesame seeds if using."], "allergens": "Contains treenuts, peanuts, gluten, mustard, sesame, sulphites.", "image": "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"}, {"id": "r180", "title": "Lemon Radish Bulgar Wheat Salad", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "A light, zesty, and protein-packed salad that brings together tender bulgar wheat, crisp radishes, fresh fennel, and juicy poached chicken. Finished with a vibrant lemon- garlic dressing, this dish is nutrient-dense and full of fresh flavours — ideal for meal prep, lunch or a light dinner.", "kcal": 318, "protein_g": 21.5, "carb_g": 35.3, "fat_g": 10.3, "fibre_g": 8.7, "prep": "15 min", "cook": "20 min", "makes": "4", "ingredients": ["Fennel 2 bulbs", "Garlic 3 cloves", "Radish 300g or 10.6oz", "Salt 2 tsp", "Chicken Breast 2 (125g or 4.4oz per breast)", "Bulgar Wheat 120g or 4.2oz", "Spring Onion 4", "Olive Oil 2 tbsp", "Olive Oil 1 tsp", "Fresh Parsley 25g or 0.8oz"], "method_steps": ["Rinse the bulgar wheat under cold water. Place in a pot with over 400ml boiling water with the parsley stalks, 1 tsp salt and 1 tsp olive oil. Cook for for 15-20 minutes until tender.", "In a large bowl, combine the crushed garlic, lemon zest, lemon juice, remaining 1 tsp salt, black pepper, and 2 tbsp extra virgin olive oil. Stir in the halved radishes, sliced fennel, and salad onions. Mix well to coat.", "Fold the cooled bulgar wheat into the dressed vegetables. Add in the shredded poached chicken, radish leaves (if using), and most of the chopped parsley and fennel fronds. Allow the salad to sit for 10 minutes to absorb the flavours.", "Sprinkle with remaining parsley and fennel fronds."], "allergens": "Contains none.", "image": "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"}, {"id": "r181", "title": "Middle Eastern Beef & Feta Pita Wraps", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "These loaded pita wraps are packed with rich spiced beef, roasted eggplant, salty feta, and fresh herbs — finished with a zesty parsley salad and creamy hummus. A vibrant, flavour-packed meal that’s perfect for lunch, dinner, or entertaining guests.", "kcal": 755, "protein_g": 62.3, "carb_g": 53.7, "fat_g": 32.2, "fibre_g": 9.7, "prep": "15 min", "cook": "25 min", "makes": "2", "ingredients": ["Beef Mince 400g or 14oz", "White Wine Vinegar 1 tbsp", "Aubergine 1 whole", "Walnuts 10g or 0.35oz", "Lebanese Flatbread 2, large", "Garlic 1 clove", "Feta Cheese 100g or 3.5oz", "Red Chilli 1", "Hummus 2 tbsp", "Salt 2 pinch", "Fresh Mint 15g or 0.5oz", "Fresh Parsley 30g or 1oz", "Olive Oil 1 tbsp"], "method_steps": ["Preheat oven to 180°C (350°F). Cut the into cubes and then place the eggplant on a baking tray lined with parchment paper. Roast for 25 minutes, or until golden and soft. Remove from oven and allow to cool slightly.", "In a large mixing bowl, combine the roasted eggplant, beef mince, feta, lemon zest, 15g parsley, mint, garlic, and salt. Mix thoroughly until everything is well combined.", "Heat a large skillet over medium heat with a small drizzle of oil. Add the beef mixture and cook for 7–10 minutes, breaking it up with a spoon, until the beef is browned and cooked through.", "In a small bowl, toss together the chopped parsley (15g), walnuts, red chilli (if using), olive oil, white wine vinegar, and salt to taste. Set aside.", "Lay out each pita round. Spread 1 tbsp hummus over the base of each. Pile on the warm beef filling, then top with a generous handful of parsley salad. Roll each pita tightly into a burrito-style wrap. Serve warm — or wrap in foil to enjoy later."], "allergens": "Contains lactose, treenuts, gluten.", "image": "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"}, {"id": "r182", "title": "Mixed Bean Burger", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "A flavour-packed, high-fibre plant-based option, perfect for a satisfying lunch or dinner. Made with a hearty blend of black beans, black-eyed beans, mushrooms, walnuts, and warming spices, they deliver both texture and taste. They’re finished in the air fryer for a crisp exterior while staying tender inside.", "kcal": 438, "protein_g": 21.2, "carb_g": 48.8, "fat_g": 17.6, "fibre_g": 6.1, "prep": "10 min", "cook": "25 min", "makes": "3", "ingredients": ["Seeded Sourdough Bun 3", "Lettuce 3 leaves", "Blackeye Beans ½ tin, drained", "Walnuts 15g or 0.5oz", "Black Beans ½ tin, drained", "Chestnuts 2", "Red Onion 1 small", "Olive Oil 2 tsp", "Egg 1", "Garlic 1 clove", "Cheddar Cheese 3 slice", "Red Chilli 1", "Breadcrumbs 20g or 0.7oz", "Cumin ½ tsp", "Balsamic Vinegar 1 tbsp", "Paprika ½ tsp"], "method_steps": ["Heat a large frying pan over medium heat and add 1 tsp olive oil. Sauté the chopped red onion for 4–5 minutes until just soft. Add the grated garlic, paprika, and cumin. Cook for 1 more minute, stirring.", "Pulse the chestnuts in a food processor until finely chopped or chop with a knife. Add to the frying pan and cook for 4–5 minutes, allowing the moisture to evaporate.", "Rinse and drain both cans of beans thoroughly in a sieve. Place the beans into the food processor and pulse to a chunky purée.", "Stir the cooked onion, mushroom mixture, balsamic vinegar, chopped red chilli, walnuts, breadcrumbs, and beaten egg into the beans. Season well with salt and pepper.", "With wet hands, shape the mixture into 3 equal-sized patties. Heat 1 tsp olive oil in a frying pan over medium heat. Fry the patties in two batches for about 4 minutes per side until crisp and golden. Transfer to an air fryer and finish cooking at 190°C (375°F) for 5–6 minutes until piping hot throughout.", "Serve each burger in a sourdough grain bun with a slice of cheese and a lettuce leaf. Add your favourite condiments or extra toppings as desired."], "allergens": "Contains lactose, gluten, treenuts, eggs.", "image": "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"}, {"id": "r183", "title": "Thai Style Ginger Beef", "meal_category": "lunch_dinner", "section": "Lunch & Dinner - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "This spicy, fragrant Thai-inspired dish combines tender beef, pak choi, and noodles in a punchy sauce packed with ginger, garlic, and Thai basil. Perfect for a quick and satisfying weeknight dinner.", "kcal": 488, "protein_g": 30.0, "carb_g": 64.0, "fat_g": 12.0, "fibre_g": 3.0, "prep": "10 min", "cook": "10 min", "makes": "2", "ingredients": ["Beef Stock 75ml or 2.5 fl oz", "Red Onion 1, medium", "Oyster Sauce 1 tbsp", "Garlic 2 cloves", "Fish Sauce 1 tbsp", "Ginger 1 tbsp, grated", "Soy Sauce 1 tbsp", "Red Chilli 2", "Sugar 1 tsp", "Pak Choi 250g or 8.8oz", "Flat Rice Noodles 2 nests", "Thai Basil Leaves 10g or 0.35oz", "Olive Oil 1 tbsp", "Beef Strips 200g or 7oz"], "method_steps": ["In a small bowl, mix the beef stock, oyster sauce, fish sauce, soy sauce, and sugar. Set aside.", "Prepare the rice noodles according to package instructions. Drain, rinse under cold water, and set aside.", "Heat the oil in a large frying pan or wok over high heat. When the oil is hot and shimmering, add the sliced steak and red onion. Stir-fry for 2 minutes.", "Add the garlic, ginger, and chillies to the pan. Fry for 1 minute, stirring constantly to prevent burning. Toss in the pak choi and stir-fry for 1–2 minutes until just wilted and the beef is cooked through.", "Pour in the sauce mixture. Stir and let simmer for 1–2 minutes until slightly reduced. Remove from the heat and stir in half of the Thai basil leaves.", "Divide the rice noodles between two bowls, spoon the beef stir-fry over the top, and garnish with the remaining Thai basil leaves."], "allergens": "Contains wheat, soy, sulphites.", "image": "/9j/4AAQSkZJRgABAQAAAQABAAD/2wBDABELDA8MChEPDg8TEhEUGSobGRcXGTMkJh4qPDU/Pjs1OjlDS2BRQ0daSDk6U3FUWmNma2xrQFB2fnRofWBpa2f/2wBDARITExkWGTEbGzFnRTpFZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2f/wAARCABqAKADASIAAhEBAxEB/8QAGgAAAgMBAQAAAAAAAAAAAAAABAUCAwYBAP/EADoQAAIBAwIEBAMGBAUFAAAAAAECAwAEERIhBTFBURMiYXEygZEGI0KhscEzYnLRFBUlQ/AkgqLh8f/EABkBAAMBAQEAAAAAAAAAAAAAAAECAwAEBf/EACERAAICAwEBAQADAQAAAAAAAAABAhEDITESQRMiQlFh/9oADAMBAAIRAxEAPwDTsN8Z/OuAHpmpsBnmKgupjuMDsKRsZE1dUyWYKMdahHf2sjlVuIyfRqmiADZedJ+KcCSdvEt/upOZKjY/Kkk2lorjUHKpuh7kEAg5FcNZONeLcOx4ZV1HTf8ASnHDeNpdkQzr4VwOankfakU70yssFK4O0Mm3FXJyoSeZIQXkYIo6mltz9rbSEFYEadh1Gwp0m3o52P6iKx0/2sv5TiNY4V9smhLvjl9K5MdxLGvbVnFU/KQvuJuJviFVjYZNYQ8Uvs5N1Ln+qrouN8Qjxi4LejDNK8ErD+sTZNUozhay8P2muVdRNEkgPVdjTey45ZXBCNJ4Tn8L7Ujxyj1DKafGN0+GpKNTgetcjIK5GCDyIqeoJ5sE46AZJpkhTguEAmdwyhNyCpz/AO6BmlhuI44jJIGmUoCykasjf2NHkNkfEmsY5507UGluFuXZXClRpLsdTtn16D2qrDGug0gktIY7aLMxC6fOckL60NbGbVIl9M7+OSqIFGEA646fWmtvDcPCrSzAEDc6cA17wIGvGj8QmbRq2HJc/wB6A3rpFsn8J+lSQgD3qAbOcirEG4HakYiLlGK8Vz0rorudutYBRJECeVIuNyWUXl8ISzA4AXmDV/2k40bLFpbEm5kG5H4B/es7DiGMqxJcnLOTuTTwxKW3wDyuPOkbuae7YG5ct2jHIf3ocoTkcl9KvM0St5j5h0602HColhjuZJH0kZ8Nl3z2NdLlHH0ilKYhCegq+4gjjijIcEsu605u0s7gLKojidCASCNLHfGodDtVicJt5GZJFPiINTeCxYfmNvapPMh1jaM1gGu6cUyli4dFcAG6LKfwjGf3phJweKXh4W2jPj5DFmPL+Umss0W6A8UkrM4o+9GTyquYCSQkjYVo7X7Nm5Dg3KLIpxpVSfrSziPCriyuDHKmN9m/CfUGqqUZcJOMo7COCcSu7IAK5lh6o2+K19jexXkeuI7jmp5isfaoEAUchVsV5JaXazQk6BsRUp4vsSkcnxmyuLlY4i7DIXGQO5qg3tubpwwAKKNRYdOf1qtZEv7MOhKgnJCncEetBzWcCIT/AAgi62bJycDfPU1O74XjX0JXiU0zAKAGO6wDGdPdieVRleG2lWQYeTGkaRliOgyN8e3Og2t50TxEjEscyjIAw2PUE5P1qNxckRLHJEFmcYWXToK437b/ACpb/wBLJJ8GY5gA+u4q6IcyaqUc9/SiFGFpfpE6WAzQ95dC2tZJRgsNlB5E9Km7ZNIvtVdNHDDCmMuSf2/vTJNukC0tsUS6FaaWT72aVsiQncDtQaLJdXAiiyzn6AVK4ZY8BtlzgnHSn0McdtqWzhQu6AkknJHqa6ZzWJJHPGLytsW3EkPAhrWAGZlwHchie5/lp5bxQ+abQjNMQck5yMc6QTxW6TPLxHM0pI8qZARfpvV1t9oYVIiS2clNk0kcug3rinKUtlpY/K/iOngQKSERdyxAXnj9Peh04ugYRw48RjgIcAMcczgZoe04xNdiZo7ZVMZHleTzNk7426VaiWvD7VpIYo1nkySU3wD61Fp/3Gxxk9UReztIJ/EW2jWMjXr2BQ9se9WtxUSwlYnfI3Odj8hVHDlF1PKkhGiVSHz296WrZyPIkkdu5VW05LdtjjNFXbQ8XumroYz8WMF0DaoilQASN9Q61oILlOIwlCuoYBJZfLv03rFlJo7wwXB0F90JwdvcbU0hdo9IeR8LkjDYDe9Msji0Hx6Q9SwsERo3ghWQ9M7/ACrMoockYwOW9Prh2veFNLZ+I0igAAAE+vv8qUWYKkhhg53BG4r0MUr2cWWNaD+ASGKYwn4W8uOx5j9CPpTi5tI7qFo5F2ZSpPXB50lTEU6yLsQyn/yFaHYH51DIqky+NtxTFkapZSwpLHlVj8MOd8nO2T0qHEbdfETS6rKDnEYwFHqT0/WmskYdcEAjsaoFpGoICAb5pPTLKW7IgYqZYqBmqxuwq19kOe1BCMjnIHmrM/as/wCo2oycYG/zNaRDtSL7Y2zNBDcKM6DpP6j96eDppiyVqhO1jJfTrDDpDMc+ZsDAp5acNnsrdoxKrNNJu+NlUDYfUmlcmrwUdDpkUBlIHWjouP2zW5W6bw5FOdPXPp3qmZfSeJ1oNk4DEUEk07ODgsSvMdval11dWLT6raOGLwM4ymkHvgimUfEjcWRmd2ERU4RkwPmKzQ4YLi4RZfFETnOrcaj6dq5XXwvTfTt5eeNKksBSKM8gFwD3+dTF1cHTlDJFp0kkY29PlVzWVnZK+C5XI0wFvhUczv1J6VYjpdeaF9MQxnA/IUJ1WymOTi7QTbW/+krdxHUxVtK8semaDtuJMtkTLCwKg61AxpHp3omwvY7KGSznlDK51KApBTPSuLZwAllZJ4m5jXp0+pqdRv8A6aN22xbFe+KY1t2eZ3GdK8gB3ppBas76mZRGThQxzn3qto7e0la9s44hFJhNSHIB65HTp+VHWlsGxLOzFm2VM8zSZdOkNGbq2MLC4ig/6WPB0HS2nbBpfxSZf80VBjxAo1nvvt+VO4IBHFvzPMisy8bDjM5cHaQ4z26V6OG0tnHlphjoTJGo/E6r9WH7A0+Dg/Ok1uRNegj4YhqP9RGB+WT8xTNG9edTyyuRTHGoovyCM5rmQPxVXnHzqCgk6cnbrU7Ho5F8Wf3qbnaoRHGduVSbkDmmQrIE6Wz0qF7Cl5aSQP8AC4xnseh+RrrHYdaiN1NEBlPNEXtZ9pEOF9fQftRfCYZXaVY3EEwcZf8AF4eDsp6b4yaN4nYrOgkTAmjPkJ6+h/v0pctyXIJxHcR7Mp2NWUrXlk3HfpB3Fnmt1TXdNcaiAImGTnuPTFU3V8iWyq4VDkBRnHKhGun8dlkDeIxBUjcE9j2oqGxmvZI5xbGXbZgvwjrjO2a5nGXp2iyarQr8KTiN2yykxKCWUZyPrUUtDGxQSKNI+FX223ye9Np2a2ZVnt5oiT+MY/PrQk88c2FeHUoOedB3wdRXTsUyW4WWSIOpJUHOSB0pjGLaS2ZXjBWRCrr3BoFSryB0cgBd0YZAHpVd5cG1hMgBZWOxJ8ozSeXdjMk0S23C/wDA2eXUsxd22325/wDOlHcNnk0AXBH3ABE2diD3HehPssi8XupmuF1wxrjG4Gon/wC06ueHWltGIgR4DElozlmY+/an/JyabJylFKkS4vNnhDESPGzKNGlsHJ5Umt9UCFFXxJX+EHqfX06miL+7WecBgZHXdY15L6mpWqFJNbHzNsT0A7CrSyKCpdEjjcnb4GWEfgxheZO7MebHqaMBIPLrQsT4bB58qJGDv3GK5yxdnOAetRVvvM4I33qKtlc75FTz95scZGaICCZA55zXTkg/SuKo0jka9tjpVCZB84xVcjEAAHnzqwjPb61RL8W1Y1FU/XegLi0juR94CGHwuNiP+dqOYGqWG9GwUKNMtpODIhnQfiTZh6470wH2lmS2YQSJLPyXxBpK+pXrUZVBal91bB33APuKKyNdN4TGXC+LsLYpxESzl93L+YE+nb2q08L4ZxAF7K5eFueFPL/tas61s0ZJRmX2Y1Q9zdRMwS4lGDj4qH6RYVCX+mgbhk1qCySRTDvnFeSS3ClrmJXCjARwMZ771n4J7mYEGeU46asVclo8nx5I/mOf1oeorY/mT1YXdcTZ5AI7gxqvwxWwwq/871aLm7v8eJKY1AAOk+dvc/2qqG0VdOR60fCgAGO9Tlmb0h44ktl8MCQR6I1AHX1qdurxqEcbqcD2ogKNQJGx3rt0gVkI6jBpWvprJAkYZQDV6uQDtg0MAPDx2qYPzyKwAhWYoSF371crZjVsbigon0vgmiIpckrtWs1EtXlrhO3SvDkPeuNVRD2fKSaqZd81N/gFQbmKxiBTPSqHTLYFGnlQ/wDumsAEaLz8jmqXiy3rijv9w/Koj4j7UGhkLpLXnkUo/wAKTK+eRJrSt8QpVL8Z/rqU9FIbBLO20uQR5qYImx2FVx/xfrRCdaVMeiAQk4Iq+Ebr7ioDnV8XxD2ofQvgah8pHWot5jv0/KvR/EK9+I/OqkTsfIip42qpv4RqzvWMRYYP51PUBpYIOuarkPOvKTp59aVjH//Z"}, {"id": "r184", "title": "Bacon & Herb Smashed Potato Salad", "meal_category": "lunch_dinner", "section": "Salad Recipes - Simple - Quick - Tasty", "tags": "", "description": "", "kcal": 283, "protein_g": 14.6, "carb_g": 28.6, "fat_g": 12.2, "fibre_g": 2.3, "prep": "10 min", "cook": "50 min", "makes": "2", "ingredients": ["Baby Potato 325g or 11.4oz", "Black Pepper 1 twist", "Bacon Medallion 3", "Fresh Parsley 2 tsp, chopped", "Greek Yoghurt 3 tbsp, 0% fat", "Salt pinch", "Light Mayonnaise 1 tbsp", "Olive Oil 1 tbsp", "Dijon Mustard 1 tsp", "Fresh Chives 2 tsp, chopped", "Lemon Juice 1 lemon"], "method_steps": ["Boil the baby potatoes in salted water for about 30 minutes, or until they are tender.", "Preheat your air fryer to 200°C (390°F). Drain and transfer the potatoes to the air fryer lined with parchment paper. Gently crush each potato with the bottom of a glass. Drizzle with olive oil, and season with salt and pepper. Air fry for 25 minutes until crispy.", "While the potatoes are cooking, fry the bacon medallions until crispy. Chop into small pieces. In a bowl, mix Greek yogurt, light mayo, lemon juice, Dijon mustard, garlic (if using), bacon, parsley, and chives. Season with salt and pepper.", "Once the potatoes are done and slightly cooled, chop them into quarters and add them to the dressing. Mix well to coat all the pieces.", "Garnish with additional chives. Serve warm or at room temperature as a delightful side dish."], "allergens": "Contains lactose, egg mustard.", "image": "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"}, {"id": "r185", "title": "Crispy Asian-Style Potato Salad", "meal_category": "lunch_dinner", "section": "Salad Recipes - Simple - Quick - Tasty", "tags": "", "description": "", "kcal": 270, "protein_g": 10.0, "carb_g": 34.8, "fat_g": 10.3, "fibre_g": 4.4, "prep": "20 min", "cook": "20 min", "makes": "2", "ingredients": ["Baby Potatoes 375g or 13.2oz", "Soy Sauce ½ tbsp", "Salt pinch", "Rice Vinegar ½ tbsp", "Black Pepper twist", "Garlic 1 clove", "Olive Oil 1 tsp", "Ginger 1 tsp", "Lighter than Light Mayo 2 tbsp", "Spring Onion 1", "Greek Yoghurt 2 tbsp, 0% fat", "Fresh Coriander 1 tbsp", "Tahini 1 tbsp", "White Sesame Seeds 1 tbsp", "Lime Juice & Zest 1 lime", "Black Sesame Seeds 1 tbsp"], "method_steps": ["Bring a pot of salted water to a boil. Add the baby potatoes and boil for about 15 minutes, or until fork-tender.", "Preheat oven to 220°C (428°F). Drain the potatoes and transfer them to a lined baking tray. Use the back of a spoon or glass to gently smash each one flat. Drizzle with olive oil, season with salt and pepper, and roast for 20–25 minutes until golden and crispy.", "While the potatoes roast, combine the mayonnaise, yoghurt, tahini, chilli crisp, lime zest and juice, soy sauce, vinegar, garlic, ginger, spring onion, and coriander in a bowl. Stir well until smooth and creamy.", "Once the potatoes are crispy, remove them from the oven and let cool slightly. Toss gently in the dressing or serve the dressing spooned over the top. Garnish with toasted sesame seeds and extra herbs if desired."], "allergens": "Contains sesame, soy, lactose.", "image": "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"}, {"id": "r186", "title": "Crispy Potato & Charred Broccoli Salad", "meal_category": "lunch_dinner", "section": "Salad Recipes - Simple - Quick - Tasty", "tags": "", "description": "", "kcal": 283, "protein_g": 9.0, "carb_g": 45.0, "fat_g": 7.6, "fibre_g": 7.9, "prep": "15 min", "cook": "45 min", "makes": "4", "ingredients": ["Potatoes 900g or 32oz", "Salt 1 pinch", "Broccoli 1 large head", "Parmesan Cheese 1 tbsp, grated", "Light Mayonnaise 4 tbsp", "Garlic Powder 1 tsp", "Spring Onion 5", "Paprika 1 tsp", "Fresh Chives 3 tbsp, chopped", "Black Pepper 1 tsp", "Fresh Parsley 3 tbsp, chopped", "Cayenne Pepper 1 tsp", "Honey 1 tbsp", "Olive Oil 2 tsp"], "method_steps": ["Wash the potatoes and into small cubes around 2–2.5 cm each. Try to keep the cubes similar in size so they cook evenly.", "Place the potatoes into a large pot of boiling salted water. Parboil for 10–15 minutes, until just fork-tender but not falling apart. Drain, then cover the pot with a lid or clean tea towel and let the potatoes steam dry for 10 minutes.", "While the potatoes are steaming, place a large baking tray into your oven. Add 1 tsp olive oil to the tray and let it heat up while the oven preheats to 200°C (fan).", "In a bowl, toss the potatoes with: 1 tsp paprika, 1 tsp garlic powder, 1 tsp cayenne pepper, a generous pinch of salt and black pepper. Spread evenly on the hot tray and roast for 40 minutes, flipping halfway through.", "Cut the broccoli into large florets, then slice each floret in half or quarters to increase surface area for charring. Toss with 1 tsp olive oil and spread on a separate tray. Add to the oven during the last 15 minutes of the potato cooking.", "In a large bowl, mix together: 4 tbsp light mayo, 1 tbsp Dijon mustard, 1 tbsp white wine vinegar, 1 tbsp honey, 1 tbsp grated Parmesan, Salt and pepper to taste. Stir in the sliced spring onions, chopped parsley, and chives. Once cooked, roughly chop the roasted broccoli into bite-sized pieces. Add the crispy potatoes and chopped broccoli to the bowl with the dressing. Toss everything together gently until well coated."], "allergens": "Contains lactose, sulphites.", "image": "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"}, {"id": "r187", "title": "Fennel & Orange Crunch Salad", "meal_category": "lunch_dinner", "section": "Salad Recipes - Simple - Quick - Tasty", "tags": "", "description": "", "kcal": 308, "protein_g": 6.3, "carb_g": 31.9, "fat_g": 17.1, "fibre_g": 7.2, "prep": "20 min", "cook": "20 min", "makes": "2", "ingredients": ["Oranges 3, large", "Fennel 1 bulb", "Watercress 2 cups", "Walnuts 25g or 0.9oz", "Olive Oil 1 tbsp"], "method_steps": ["Preheat the oven to 200°C (gas mark 6). Place the walnut halves on a small baking tray and toast for 5 minutes, or until lightly browned and fragrant. Remove, cool, then roughly chop or crush.", "Slice the fennel as thinly as possible using a sharp knife or mandolin. Add to a large salad bowl. Peel the oranges by cutting away the skin and white pith, then slice the flesh into thin rounds or diced. Collect any juice from the cutting board and add to the bowl with the fennel.", "Add the watercress and toasted walnuts to the bowl. Drizzle over the extra virgin olive oil. Toss everything gently to coat. Season with salt and freshly ground black pepper to taste.", "Plate immediately or chill briefly before serving for a crisp, refreshing bite."], "allergens": "Contains treenuts.", "image": "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"}, {"id": "r188", "title": "Mexican Giant Couscous Salad", "meal_category": "lunch_dinner", "section": "Salad Recipes - Simple - Quick - Tasty", "tags": "", "description": "", "kcal": 308, "protein_g": 12.0, "carb_g": 53.7, "fat_g": 5.1, "fibre_g": 10.3, "prep": "10 min", "cook": "20 min", "makes": "6", "ingredients": ["Giant Couscous 300g or 10.5oz", "Cumin 1 tbsp", "Salad Tomato 2, large", "Chilli Powder 1 tsp", "Sweetcorn 300g or 10.5oz", "Paprika 1 tbsp", "Black Beans 1 tin, drained", "Red Pepper 1, medium", "Yellow Pepper 1, medium", "Olive Oil 1 tbsp", "Salt 1 tsp"], "method_steps": ["Start by cooking the giant couscous. Follow the package instructions, typically involving boiling in water until tender. Once cooked, drain and toss with 1 tsp of olive oil to prevent sticking. Set aside to cool.", "In a skillet over medium heat, cook the frozen sweetcorn until it's heated through and begins to char slightly, giving it a smoky flavor. This should take about 5-7 minutes.", "Season the sweetcorn with cumin, paprika, chili powder, and salt. Stir well to ensure the corn is evenly coated with the spices. Remove from heat and let it cool.", "Drain and rinse the black beans. Add them to a large salad bowl. Dice the red and yellow peppers and chop the tomatoes. Add these to the bowl with the black beans.", "Once the couscous and sweetcorn have cooled, add them to the salad bowl. If using, crumble feta cheese over the top of the salad for an extra layer of flavor. Serve the Mexican Giant Couscous Salad in individual bowls or as a side dish. It's perfect for a light lunch or as a complement to a main course."], "allergens": "Contains wheat.", "image": "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"}, {"id": "r189", "title": "Papas Aliñás", "meal_category": "lunch_dinner", "section": "Salad Recipes - Simple - Quick - Tasty", "tags": "High Protein / Med Carb", "description": "A simple, vibrant Spanish tapa from southern Spain, Papas Aliñás is the perfect summer dish. It features tender potatoes dressed while still warm, paired with red onion, hard-boiled eggs, fresh parsley, and olive oil. Traditionally made with melva (a small tuna-like fish), it also works beautifully with tinned tuna.", "kcal": 443, "protein_g": 26.8, "carb_g": 35.2, "fat_g": 21.6, "fibre_g": 4.4, "prep": "10 min", "cook": "20 min", "makes": "2", "ingredients": ["Potatoes 400g or 14oz", "Egg 2", "Tinned Tuna 1 tin, drained", "Red Onion 1, small", "Olive Oil 2 tbsp", "Fresh Parsley 2 tbsp, chopped", "White Wine Vinegar 2 tbsp", "Salt 1 tsp"], "method_steps": ["Peel and boil the potatoes in salted water for about 15–20 minutes, until fork- tender but not falling apart. Drain and slice or cut into bite-size chunks while still warm.", "Place the warm potatoes in a bowl and immediately dress with 2 tbsp white wine vinegar, 2 tbsp extra virgin olive oil, and 1 tsp salt. Gently toss to coat evenly. This helps the flavours soak into the potatoes.", "Stir in the finely chopped red onion, chopped hard-boiled eggs, drained tuna, and freshly chopped parsley. Mix gently so the potatoes don’t break up too much.", "For the most authentic flavour, let the salad rest at room temperature for 30 minutes, or refrigerate for up to an hour before serving.", "Spoon onto a serving plate and drizzle with an extra splash of olive oil if desired. Serve chilled or at room temperature."], "allergens": "Contains egg, fish.", "image": "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"}, {"id": "r190", "title": "Smoky Citrus Chicken Salad", "meal_category": "lunch_dinner", "section": "Salad Recipes - Simple - Quick - Tasty", "tags": "High Protein / Low Carb", "description": "A vibrant and nourishing salad that combines smoky marinated chicken with crisp vegetables, juicy pomegranate seeds, and sweet clementines. Tossed in a zesty orange vinaigrette, this lunch salad is bursting with colour, texture, and flavour — perfect for meal prep or a refreshing midday meal.", "kcal": 405, "protein_g": 35.8, "carb_g": 28.8, "fat_g": 16.4, "fibre_g": 7.0, "prep": "20 min", "cook": "20 min", "makes": "2", "ingredients": ["Chicken Breast 4 (125g or 4.4oz per breast)", "Carrot 2, medium", "Marinade 1 tbsp olive oil, 2 tbsp soy sauce,", "Pumpkin Seeds 2 tbsp", "2 tbsp honey, Zest and juice of 1 lemon, 1.5", "Dressing Juice of 3 oranges, 2 tbsp olive oil tsp smoked paprika, 1 tsp cumin, 1 tsp dried", "2 tbsp apple cider vinegar, 1 tbsp Dijon oregano, ½ tsp salt, ½ tsp black pepper mustard, 2 tsp honey, pinch of salt and", "Lettuce 250g or 8.8oz black pepper", "Red Cabbage 200g or 7oz", "Red Pepper 2, large", "Clementine 2"], "method_steps": ["In a mixing bowl or zip-top bag, combine 1 tbsp olive oil, 2 tbsp soy sauce, 2 tbsp honey, the zest and juice of 1 lemon, 1½ tsp smoked paprika, 1 tsp ground cumin, 1 tsp dried oregano, ½ tsp salt, and ½ tsp black pepper. Add 500g chicken breast and coat thoroughly. Cover and marinate for at least 15 minutes, or refrigerate overnight for a richer flavour.", "Heat a grill pan or skillet over medium-high heat. Cook the marinated chicken for about 6–8 minutes per side (depending on thickness) until cooked through and nicely charred. Rest for 5 minutes, then slice.", "In a large bowl, combine romaine lettuce, shredded red cabbage, grated carrots, sliced red pepper, pomegranate seeds, and clementine segments. Sprinkle pumpkin seeds over the top.", "In a small jar or bowl, whisk together the orange juice, olive oil, apple cider vinegar, Dijon mustard, honey, salt, and pepper until well emulsified.", "Toss the salad with the dressing just before serving. Top with sliced chicken and an extra sprinkle of seeds or pomegranate for garnish."], "allergens": "Contains soy.", "image": "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"}, {"id": "r191", "title": "Tahini Winter Slaw", "meal_category": "lunch_dinner", "section": "Salad Recipes - Simple - Quick - Tasty", "tags": "", "description": "", "kcal": 104, "protein_g": 3.2, "carb_g": 3.2, "fat_g": 8.7, "fibre_g": 2.1, "prep": "10 min", "cook": "5 min", "makes": "6", "ingredients": ["Olive Oil 1 tbsp", "Lime Juice 2 limes", "Garlic 1 clove", "Cabbage 350g or 12.3oz", "Sesame Seeds 2 tbsp, white", "Black Pepper 1 tsp", "Sesame Seeds 1 tbsp, black", "Water 4 tbsp, cold", "Spring Onions 3", "Tahini 50g or 1.7oz", "Sea Salt 1 tsp", "Lime Zest 1 lime"], "method_steps": ["Heat the olive oil in a frying pan over medium heat. Add the crushed garlic and cook gently until the oil starts to bubble and the garlic is lightly golden.", "Stir in the white and black sesame seeds and toast for 1–2 minutes, or until the white seeds are golden. Add the sliced salad onions, stir through, then remove the pan from the heat.", "Discard the garlic clove. Transfer half of this sesame mixture to a large mixing bowl, reserving the rest for garnish.", "To the bowl with the sesame mixture, add the tahini, sea salt, lime zest and juice, a pinch of black pepper, and 5 tablespoons of water. Whisk until you have a smooth, creamy dressing. Add more water if needed to loosen the consistency.", "Tip in the shredded savoy cabbage and use your hands to massage the dressing into the cabbage for about 1 minute, softening the texture and evenly coating the leaves.", "Transfer to a serving dish and sprinkle over the reserved sesame-spring onion mixture for added crunch and flavour."], "allergens": "Contains sesame.", "image": "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"}, {"id": "r192", "title": "Vibrant Beet & Pomegranate Salad", "meal_category": "lunch_dinner", "section": "Salad Recipes - Simple - Quick - Tasty", "tags": "", "description": "", "kcal": 84, "protein_g": 2.5, "carb_g": 17.5, "fat_g": 0.4, "fibre_g": 2.5, "prep": "10 min", "cook": "0 min", "makes": "3", "ingredients": ["Beetroot 300g or 10.6oz, cooked", "Pomegranate 250g or 8.8oz", "Fresh Parsley 15g or 0.5oz", "Lemon Juice 1 lemon", "Salt 1 pinch"], "method_steps": ["If using fresh beets, cook them by boiling or roasting until fork-tender (about 40 minutes), then peel and dice. If using pre-cooked beets, simply dice them into small cubes. In a large mixing bowl, combine the diced beets, chopped parsley, and pomegranate seeds.", "In a small bowl, whisk together the lemon juice, citric acid (if using), and salt. Pour the dressing over the salad and gently toss to combine. Let sit for 5-10 minutes to allow the flavors to meld."], "allergens": "Contains none.", "image": "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"}, {"id": "r193", "title": "Watermelon & Feta Salad", "meal_category": "lunch_dinner", "section": "Salad Recipes - Simple - Quick - Tasty", "tags": "", "description": "", "kcal": 152, "protein_g": 4.6, "carb_g": 23.6, "fat_g": 4.2, "fibre_g": 0.4, "prep": "5 min", "cook": "0 min", "makes": "1", "ingredients": ["Watermelon 300g or 10.6oz", "Cucumber 40g or 1.4oz", "Lime Juice ½ lime", "Feta Cheese 15g", "Tajin Fruit Spice ½ tsp", "Mint 1 tsp, dried"], "method_steps": ["Dice the watermelon into bite-sized cubes. Remove the seeds from the cucumber and dice it to match. In a bowl, combine the watermelon, cucumber, and crumbled feta. Squeeze over the lime juice, sprinkle with Tajin, and finish with the dried (or fresh) mint. Gently mix to coat everything evenly. Serve immediately for maximum freshness and crunch."], "allergens": "Contains lactose.", "image": "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"}, {"id": "r194", "title": "Zesty Pomegranate Crunch Salad", "meal_category": "lunch_dinner", "section": "Salad Recipes - Simple - Quick - Tasty", "tags": "", "description": "", "kcal": 198, "protein_g": 4.6, "carb_g": 16.9, "fat_g": 12.7, "fibre_g": 4.2, "prep": "10 min", "cook": "0 min", "makes": "4", "ingredients": ["Cucumber 1, large", "Spring Onion 2", "Red Cabbage 200g or 7oz", "Honey 2 tsp", "Pomegranate 200g or 7oz", "White Wine Vinegar 1 tbsp", "Red Pepper 1, large", "Salt ½ tsp", "Orange Zest 1 orange", "Mint 2 tsp, dried", "Orange Juice 1 orange", "Coriander 50g or 1.7oz", "Olive Oil 3 tbsp"], "method_steps": ["Add all the chopped vegetables, pomegranate seeds, and coriander into a large salad bowl.", "In a small bowl or jar, whisk together the olive oil, orange juice, vinegar, dried mint, honey, and sea salt until well combined.", "Pour the dressing over the salad and toss well to coat everything evenly. Taste and adjust seasoning if needed. Serve immediately or refrigerate for 30 minutes to let the flavours develop."], "allergens": "Contains none.", "image": "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"}, {"id": "r195", "title": "Bacon Avocado Bowl", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein Low-Carb", "tags": "High Protein / Low Carb", "description": "Savor our protein-packed Turkey Bacon Avocado Bowl, a hearty and nutritious mix. Crispy turkey medallions, creamy avocado, and crunchy red pepper come together, seasoned just right with salt and pepper. Topped with protein-rich hard-boiled eggs, it's a balanced meal that fuels your day.", "kcal": 362, "protein_g": 42.6, "carb_g": 4.0, "fat_g": 19.6, "fibre_g": 1.9, "prep": "2 min", "cook": "10 min", "makes": "2", "ingredients": ["Egg 4", "Turkey Bacon Medallions 6", "Red Pepper 1 medium", "Avocado 1 small", "Black Pepper 5 twists", "Salt pinch"], "method_steps": ["Start by cooking your turkey medallions in a heated pan until they are fully cooked and golden brown. Set them aside to cool.", "While the turkey is cooking, hard-boil your eggs. Place them in a pot of water, bring it to a boil, and then let them cook for about 9-12 minutes. Once they're done, remove from heat, drain the water and let them cool before peeling. I suggest immersing them in a bowl of cold water", "Chop your red pepper and avocado into bite-sized pieces. Slice your cooled turkey medallions and hard-boiled eggs.", "Assemble your bowl. Begin with a layer of turkey medallions, followed by a sprinkle of chopped red pepper. Add a layer of avocado and then top with slices of hard- boiled eggs.", "Season with salt and pepper to taste."], "allergens": "Contains eggs.", "image": "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"}, {"id": "r196", "title": "Cheesy Garden Harvest Frittata", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein Low-Carb", "tags": "", "description": "", "kcal": 235, "protein_g": 21.4, "carb_g": 10.8, "fat_g": 11.8, "fibre_g": 4.2, "prep": "10 min", "cook": "30 min", "makes": "6", "ingredients": ["Eggs 10", "Broccoli 300g or 10.5oz", "Baby Potatoes 260g or 9.1oz", "Frozen Peas 150g or 5.3oz", "1/2 Fat Cheddar Cheese 70g or 2.4oz", "Black Pepper 1 tsp", "Salt pinch"], "method_steps": ["Slice the baby potatoes into coin-thickness rounds, leaving the skin on (remove if desired). Boil until nearly tender.", "Use your microwave to defrost the broccoli and peas. Drain any excess water and set aside. If using fresh, steam the broccoli until tender.", "Set your oven to 170℃ (338°F).", "Once the potatoes are nearly tender, drain and transfer them to a frying pan with a touch of olive oil. Fry until the potatoes start to turn golden, then add the broccoli and peas.", "In a large mixing bowl, crack the eggs, season with salt and pepper, and whisk until well combined. Stir in the grated cheddar cheese.", "Pour the egg mixture over the potatoes, broccoli, and peas in the pan. Cook over low heat on the stovetop for about 4 minutes.", "Transfer the pan to your preheated oven and bake for 20 minutes, or until the frittata is set."], "allergens": "Contains lactose, eggs.", "image": "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"}, {"id": "r197", "title": "Chilli Cheese Scramble", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein Low-Carb", "tags": "High Protein / Low Carb", "description": "A protein-packed twist on classic scrambled eggs. It's loaded with vitamins from fresh veggies and enriched with eggs and cheese. The dish gets a flavorful kick from sesame oil, soy sauce, and red chili. A tasty, nutritious way to kickstart your day!", "kcal": 349, "protein_g": 29.1, "carb_g": 5.0, "fat_g": 23.8, "fibre_g": 2.5, "prep": "3 min", "cook": "3 min", "makes": "1", "ingredients": ["Eggs 3", "Cherry Tomato 4", "Baby Spinach 1 cup", "White Mushrooms 2 small", "Soy Sauce 1 tbsp", "1/2 Fat Cheddar Cheese 10g or 0.3 oz", "Spring Onion 1", "Sesame Oil 1 tsp"], "method_steps": ["Start by heating sesame oil in a frying pan over medium heat.", "Add the chopped spring onion (save some for garnish), white mushrooms (sliced), cherry tomatoes (quartered), and spinach. Sauté the vegetables until they are soft and slightly caramelized.", "Pour in the soy sauce and stir to mix it with the vegetables.", "In a separate bowl, whisk the eggs until well-beaten. Pour the beaten eggs into the pan with the veggies.", "Let the eggs cook for a minute until they start to set around the edges. Stir the eggs and vegetables to scramble, and continue to cook until the eggs are done to your preference.", "Sprinkle the cheese over the scramble and let it melt from the residual heat.", "Transfer to a plate, and garnish with the remaining spring onion and red chilli. Serve immediately while hot, and enjoy your nutritious breakfast!"], "allergens": "Contains eggs, lactose, soy, sesame.", "image": "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"}, {"id": "r198", "title": "Creamy Avo Whip with Poached Eggs", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein Low-Carb", "tags": "High Protein / Low Carb", "description": "A nutritious, low-carb delight that pairs a smooth avocado-cottage cheese blend with perfectly poached eggs. Brightened with lemon and chili flakes, and finished with microgreens and tomatoes, it's a symphony of fresh, creamy, and zesty flavors for a healthful indulgence.", "kcal": 405, "protein_g": 27.5, "carb_g": 12.5, "fat_g": 27.5, "fibre_g": 2.0, "prep": "5 min", "cook": "3 min", "makes": "1", "ingredients": ["Eggs 2", "Salad Tomato 1 small", "Avocado 1 small", "Low Fat Cottage Cheese 80g or 2.8oz", "Cherry Tomato 3 single", "Microgreens handful", "Lemon Juice 1 lemon", "Black Pepper a twist", "Chilli Flakes pinch (optional)"], "method_steps": ["In a food processor, combine the avocado, low-fat cottage cheese, and the juice of half a lemon. Blend until you achieve a smooth, creamy consistency. This will be the base of your dish.", "Cut the large tomato in half and place it on a heated grill, cut side down. Grill until it's charred to your liking, then set aside.", "Bring a pot of water to a gentle simmer. Crack one egg into a small bowl, then carefully slide it into the simmering water. Repeat with the second egg. Cook for about 4 minutes for a runny yolk, then remove with a slotted spoon and drain on a paper towel.", "Spread the creamy avocado mixture onto your serving plate. Arrange the poached eggs and grilled tomato halves on top.", "Scatter microgreens and cherry tomatoes around the eggs and tomato, providing a fresh, colorful contrast.", "To finish, sprinkle with chilli flakes and freshly ground black pepper, adjusting to taste."], "allergens": "Contains eggs, lactose.", "image": "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"}, {"id": "r199", "title": "Fresh Tomato & Rocket Omelette", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein Low-Carb", "tags": "High Protein / Low Carb", "description": "Enjoy our \"Tomato Rocket Omelette\", a vibrant and flavorful breakfast option. With chicken eggs, sweet cherry tomatoes, and peppery rocket leaves, this omelette bursts with freshness and taste. Cooked to perfection and served with a side of tossed greens, it's a nutritious and delicious way to kick-start your day.", "kcal": 307, "protein_g": 25.1, "carb_g": 2.5, "fat_g": 21.8, "fibre_g": 1.4, "prep": "2 min", "cook": "3 min", "makes": "1", "ingredients": ["Eggs 3", "Cherry Tomato 4 single", "Rocket 1/2 cup", "Olive Oil 1 tsp", "Black Pepper 2 twist", "Salt 1 pinch"], "method_steps": ["Place a non-stick pan over medium heat and add a teaspoon of olive oil.", "Crack the chicken eggs into a bowl and whisk them using a fork until well beaten. Season with sea salt and black pepper.", "Pour the beaten eggs into the heated pan, spreading them evenly across the surface. Cook the omelette for a few minutes until the edges are set and the center is still slightly runny.", "Gently fold one side of the omelette over the other, creating a half-moon shape. Slide the omelette onto a plate and serve immediately. Serve with the rocket and freshly quartered chopped tomatoes"], "allergens": "Contains eggs.", "image": "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"}, {"id": "r200", "title": "Garden Medley Omelette", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein Low-Carb", "tags": "High Protein / Low Carb", "description": "A nutritious and flavorful breakfast option. Packed with juicy cherry tomatoes, vibrant spinach, and savory feta crumbles, this omelette is a delightful medley of garden- fresh ingredients. Enjoy the perfect balance of colors, textures, and flavors in each bite of this satisfying dish.", "kcal": 254, "protein_g": 25.8, "carb_g": 3.9, "fat_g": 15.1, "fibre_g": 1.5, "prep": "2 min", "cook": "3 min", "makes": "1", "ingredients": ["Eggs 3 (2 whole, 1 egg white)", "Cherry Tomato 6 single", "Spinach 1/2 cup", "Olive Oil 1 tsp", "Black Pepper 2 twist", "Light Feta Cheese 30g or 1oz"], "method_steps": ["Crack the chicken eggs (2 full eggs & 1 egg white) into a bowl and whisk them using a fork until well beaten. Season with sea salt and black pepper.", "Quarter the cherry tomatoes and gently fry them in a pan until slightly softened. After frying the tomatoes for a few minutes, pour the beaten eggs into the pan. Allow them to cook for about 3 minutes", "Cook the omelette for a few minutes until the edges are set and the center is still slightly runny.", "Gently fold one side of the omelette over the other, creating a half-moon shape. Slide the omelette onto a plate and serve immediately.", "Serve with the spinach, tomatoes and a crumbling of feta cheese"], "allergens": "Contains eggs, lactose.", "image": "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"}, {"id": "r201", "title": "Huevos Rancheros", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein Low-Carb", "tags": "High Protein / Low Carb", "description": "This Huevos Rancheros recipe offers a hearty and flavorful twist to the classic Mexican breakfast. Combining spicy smoked chorizo, tender baby potatoes, and fresh eggs, it's a perfect blend of textures and flavors. Topped with the freshness of spring onions and a hint of smoked paprika, this dish is not only delicious but also visually appealing.", "kcal": 505, "protein_g": 33.0, "carb_g": 23.7, "fat_g": 31.2, "fibre_g": 3.7, "prep": "10 min", "cook": "20 min", "makes": "2", "ingredients": ["Chorizo 120g or 4.2 oz", "Baby Potato 200g or 7 oz", "Egg 4", "Red Onion 1, medium", "Chilli 1, red or green deseeded", "Salt pinch", "Black Pepper twist", "Spring Onion 1"], "method_steps": ["Start by preparing the potatoes. Cube them and boil in salted water until tender. Drain and set aside.", "In a large non-stick sauté pan, add the sliced chorizo, red onion, and green chili. Cook over medium-low heat for 6-8 minutes, stirring occasionally. The chorizo will release its oils, flavoring the onion and chili.", "Once the chorizo has rendered its fat and the onions are soft, add the boiled potatoes to the pan. Increase the heat to medium and cook for 3-4 minutes, or until the potatoes turn golden brown.", "Carefully crack the eggs into the pan, spacing them evenly among the chorizo and potatoes. Lower the heat and let the eggs cook gently for about 4 minutes, or until they reach your desired level of doneness. Alternatively, you can finish cooking the eggs under a preheated grill on medium setting, ensuring the chorizo and potato mixture is evenly spread out in the pan.", "Once the eggs are cooked to your liking, remove the pan from the heat. Sprinkle the dish with the sliced spring onions and a pinch of smoked paprika for added color and a smoky flavor."], "allergens": "Contains eggs", "image": "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"}, {"id": "r202", "title": "Poached Eggs on Asparagus", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein Low-Carb", "tags": "", "description": "", "kcal": 230, "protein_g": 22.8, "carb_g": 2.0, "fat_g": 14.5, "fibre_g": 1.4, "prep": "2 min", "cook": "4 min", "makes": "1", "ingredients": ["Eggs 2", "Cherry Tomato 6 single", "Asparagu 7 spears", "Light Feta 30g or 1oz", "Parsley to garnish"], "method_steps": ["Trim the woody ends of the asparagus spears. Steam or boil the asparagus until tender but still crisp. Drain and set aside.", "Fill a saucepan with water and bring it to a gentle simmer. Crack the eggs, one at a time, into a small bowl or ramekin. Create a gentle whirlpool in the simmering water using a spoon, then carefully slide each egg into the center of the whirlpool. Poach the eggs for about 3-4 minutes until the whites are set but the yolks are still soft and runny. Remove the eggs with a slotted spoon and place them on a paper towel to drain excess water.", "Place the cooked asparagus spears on a serving plate, creating a bed for the poached eggs. Gently place the poached eggs on top of the asparagus spears.", "Sprinkle crumbled feta cheese over the eggs, allowing it to melt slightly. Garnish with fresh parsley for added freshness and flavor."], "allergens": "Contains eggs, lactose.", "image": "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"}, {"id": "r203", "title": "Ricotta Scrambled Eggs", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein Low-Carb", "tags": "High Protein / Low Carb", "description": "Fluffy scrambled eggs are elevated with a dollop of rich ricotta cheese, creating a delightful combination of flavors and textures. Seasoned with a pinch of salt and pepper, these scrambled eggs are simple yet satisfying. Top them off with fresh microgreens for an added burst of freshness.", "kcal": 362, "protein_g": 28.8, "carb_g": 1.2, "fat_g": 27.0, "fibre_g": 0.3, "prep": "2 min", "cook": "3 min", "makes": "1", "ingredients": ["Eggs 3", "Ricotta Cheese 1 tbsp", "Microgreens 1 pinch", "Olive Oil 1 tsp", "Black Pepper 1 twist", "Salt 1 pinch"], "method_steps": ["Crack 3 eggs into a bowl and whisk them until well beaten. Stir in 1 tablespoon of ricotta cheese into the beaten eggs, ensuring it is evenly incorporated.", "Heat a non-stick frying pan over medium heat and add 1 teaspoon of olive oil. Allow the oil to heat up.", "Pour the egg and ricotta mixture into the heated pan. Let it cook undisturbed for a moment until the edges start to set.", "Using a spatula or wooden spoon, gently scramble the eggs, moving them around the pan in a circular motion. Continue cooking and stirring until the eggs are softly scrambled and cooked to your desired consistency.", "Season the scrambled eggs with a pinch of salt and pepper to taste. Adjust the seasoning according to your preference.", "Transfer the ricotta scrambled eggs to a plate and garnish with microgreens for added freshness and visual appeal. Enjoy while warm and creamy."], "allergens": "Contains eggs, lactose.", "image": "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"}, {"id": "r204", "title": "Savory Garden Omelette", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein Low-Carb", "tags": "", "description": "", "kcal": 240, "protein_g": 18.7, "carb_g": 3.8, "fat_g": 16.5, "fibre_g": 2.0, "prep": "3 min", "cook": "3 min", "makes": "1", "ingredients": ["Eggs 3", "Asparagus 6 spears", "Cherry Tomatoes 4", "Olive Oil 1 tsp", "Black Pepper 1 twist", "Salt pinch"], "method_steps": ["In a bowl, whisk the two large eggs until well beaten.", "Heat the light olive in a non-stick frying pan over medium heat.", "Add the cherry tomatoes and asparagus spears to the heated pan. Sauté them for a few minutes until they are slightly softened and then set aside.", "Pour the beaten eggs in the pan. Allow the mixture to spread evenly.", "Sprinkle freshly ground black pepper over the eggs, to your preferred taste.", "Cook the omelette for a few minutes until the edges are set and the center is still slightly runny.", "Place the eggs on one-half of the eggs. Gently fold one side of the omelette over the other, creating a half-moon shape. Slide the omelette onto a plate and serve immediately."], "allergens": "Contains eggs.", "image": "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"}, {"id": "r205", "title": "Shakshuka", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein Low-Carb", "tags": "", "description": "", "kcal": 304, "protein_g": 24.4, "carb_g": 18.5, "fat_g": 14.7, "fibre_g": 2.0, "prep": "5 min", "cook": "15 min", "makes": "1", "ingredients": ["Chopped Tomatoes 1 tin", "Eggs 4", "Courgette 1 medium", "Red Pepper 1 medium", "Red Onion 1 medium", "Light Feta Cheese 30g or 1oz", "Garlic 3 cloves", "Cumin 2 tsp", "Paprika 2 tsp"], "method_steps": ["Dice the red pepper, courgette, garlic, and red onion.", "Heat a large pan or skillet over medium heat. Add a drizzle of olive oil. Sauté the diced red pepper, courgette, garlic, and red onion until they are softened and slightly caramelized.", "Sprinkle 2 teaspoons of cumin and 2 teaspoons of paprika over the sautéed vegetables. Stir well to coat the vegetables with the spices. Allow them to cook for a minute or two to release their flavors.", "Pour a tin of chopped tomatoes into the pan with the vegetables and spices. Stir everything together, ensuring the vegetables are well coated with the tomato mixture. Let it simmer for a few minutes to allow the flavors to meld together and the sauce reduces down.", "Using a spoon, make small wells or indentations in the tomato mixture. Carefully crack the eggs into each well, ensuring the yolks remain intact. This will allow the eggs to poach in the sauce.", "Cover the pan with a lid and let the shakshuka simmer gently for about 5-7 minutes, or until the eggs are cooked to your desired level of doneness. If you prefer firmer yolks, cook them a bit longer.", "Once the eggs are cooked, remove the pan from the heat. Garnish with fresh herbs such as parsley or coriander, and crumble feta cheese over the top if desired. Serve the shakshuka directly from the pan, accompanied by crusty bread or pita for dipping."], "allergens": "Contains eggs, lactose.", "image": "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"}, {"id": "r206", "title": "Smoked Salmon Avocado Delight", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein Low-Carb", "tags": "High Protein / Low Carb", "description": "A delightful combination of creamy avocado, smoky salmon, and perfectly poached eggs. This dish offers a harmonious blend of flavors and textures that will awaken your taste buds. With the richness of avocado, the delicate touch of smoked salmon, and the indulgence of poached eggs, it's a satisfying and nutritious choice for breakfast.", "kcal": 347, "protein_g": 28.1, "carb_g": 2.1, "fat_g": 25.0, "fibre_g": 5.6, "prep": "3 min", "cook": "4 min", "makes": "1", "ingredients": ["Eggs 4", "Smoked Salmon 100g", "Avocado 1 small", "Pumpkin Seeds 20g or 0.7 oz", "Black Pepper 1 twist", "Salt 1 pinch"], "method_steps": ["Fill a pan with boiling water. Add sea salt and white vinegar to the water, then simmer gently.", "Crack the eggs into a small bowl. Create a gentle whirlpool effect in the simmering water using a fork, then carefully pour the eggs into the center of the whirlpool. Simmer gently for 3–4 minutes until the egg whites have firmed up, while aiming to keep the yolks runny.", "While the eggs are cooking, add the sliced cold smoked salmon to the plate. Slice the ripe avocado and place it on a plate. Sprinkle a generous amount of pumpkin seeds over the avocado. Once the eggs are ready, carefully place them on top of the avocado and salmon.", "Season the dish with a pinch of salt and a sprinkle of freshly ground black pepper, to taste."], "allergens": "Contains eggs.", "image": "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"}, {"id": "r207", "title": "Turkish Eggs", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein Low-Carb", "tags": "High Protein / Low Carb", "description": "Explore the rich flavors of Turkey with this delightful Turkish Eggs recipe, perfect for those seeking a low-carb option on rest or light training days. Combining the creamy texture of Greek yogurt with the luxurious taste of poached eggs and a kick of chili oil, this dish is a testament to simplicity and flavor.", "kcal": 317, "protein_g": 36.5, "carb_g": 6.0, "fat_g": 16.3, "fibre_g": 0.3, "prep": "15 min", "cook": "12 min", "makes": "2", "ingredients": ["Greek Yoghurt 200g or 7oz", "Eggs 2", "Chilli Crunch Oil 1 tsp", "Black Pepper 2 twist", "Fresh Dill 1/2 tsp", "Salt pinch"], "method_steps": ["In a bowl, stir the Greek yogurt until smooth. Season with a pinch of salt and spread the yogurt on a serving plate, creating a well in the center.", "Bring a pot of water to a simmer. Add a little vinegar (optional, to help the whites firm up). Crack each egg into a small cup, then gently pour them one at a time into the simmering water. Poach for about 3-4 minutes or until the whites are set but the yolks remain runny. Remove with a slotted spoon and drain on kitchen paper.", "Place a poached egg in the center of each yogurt bed. Drizzle chili oil over the eggs and around the yogurt. Season with salt and freshly ground black pepper.", "Sprinkle chopped dill over the top for a fresh, herby finish. Serve immediately, enjoying the contrast of cold yogurt with warm, spicy eggs."], "allergens": "Contains lactose, eggs, soy.", "image": "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"}, {"id": "r208", "title": "Air Fryer Caprese Frittata Muffins", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein Low-Carb", "tags": "High Protein / Low Carb", "description": "A simple, high-protein breakfast or snack option that’s perfect for meal prep! Bursting with juicy cherry tomatoes, creamy mozzarella, and fragrant fresh basil, they deliver all the flavours of a classic Caprese salad in a light and fluffy egg bite. Quick to make in the air fryer and easy to store, they’re great for busy mornings or an on-the-go bite.", "kcal": 246, "protein_g": 21.5, "carb_g": 2.3, "fat_g": 16.8, "fibre_g": 0.9, "prep": "5 min", "cook": "12 min", "makes": "6 Muffins (1 serve is 3)", "ingredients": ["Egg 4", "Cherry Tomato 6", "Mozzarella Cheese 50g or 1.7oz", "Semi-Skim Milk 1 tbsp", "Fresh Basil 4 leaves", "Black Pepper 2-3 twists", "Salt pinch"], "method_steps": ["Set the air fryer to 160°C (320°F).", "In a bowl, whisk together the eggs, milk or water, salt, and pepper. Divide the egg mixture evenly between 6 silicone moulds. Drop a few pieces of tomato and mozzarella into each cup. Sprinkle chopped basil on top.", "Place the muffin moulds into the air fryer basket (you may need to do this in two batches depending on the size of your air fryer). Cook at 160°C (320°F) for 10–12 minutes, or until the frittatas are set and slightly golden on top.", "Let cool slightly before removing from the moulds. Store in the fridge for up to 3 days, great for meal prep!"], "allergens": "Contains lactose, eggs.", "image": "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"}, {"id": "r209", "title": "Avocado Egg Boats", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein Low-Carb", "tags": "High Protein / Low Carb", "description": "These Avocado Egg Boats are a quick, high-protein, and nutrient-dense snack or light meal, perfect for those busy days when you need something quick, fresh and satisfying. Packed with protein from eggs and creamy goat cheese, plus healthy fats from avocado, it’s a great option for low-carb days.", "kcal": 338, "protein_g": 21.9, "carb_g": 5.4, "fat_g": 25.5, "fibre_g": 2.5, "prep": "10 min", "cook": "10 min", "makes": "1", "ingredients": ["Egg 2", "Salt pinch", "Little Gem Lettuce 4 leaves", "Chilli Flakes pinch (optional)", "Avocado 1/2, small", "Red Onion 1 small", "Goats Cheese 15g or 0.5oz", "Fresh Chives 1 tbsp, chopped", "Lemon Juice 1 wedge", "Black Pepper 1 twist"], "method_steps": ["Boil the eggs for 9–10 minutes until hard-boiled. Cool under cold running water, then peel and chop into small pieces.", "In a small bowl, mash the avocado and goat cheese until creamy. Add the chopped boiled eggs, finely chopped red onion, chives, chili flakes, and a squeeze of lemon juice. Season with salt and pepper, then mix well until all ingredients are combined evenly.", "Wash and dry the lettuce leaves. Arrange them on a plate to form small \"boats.\" Evenly distribute the egg and avocado mixture onto the lettuce leaves.", "Garnish with a sprinkle of extra chili flakes or chives if desired. Serve immediately and enjoy this fresh, creamy, and flavorful dish!"], "allergens": "Contains egg, lactose", "image": "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"}, {"id": "r210", "title": "Berry Bliss Chia Pots", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein Low-Carb", "tags": "High Protein / Low Carb", "description": "Fuel your day with these high-protein, fiber-rich pots! Perfect for breakfast, a post- workout snack or a healthy dessert, this recipe combines the creaminess of Greek yogurt with the sweetness of berries and the satisfying crunch of chia seeds.", "kcal": 253, "protein_g": 24.8, "carb_g": 22.4, "fat_g": 7.4, "fibre_g": 8.8, "prep": "5 min", "cook": "0 min", "makes": "2", "ingredients": ["Greek Yoghurt 400g or 14.1oz ,0% fat", "Almond Milk 150ml or 5fl oz, unsweetened", "Frozen Mixed Berries 90g or 3.2oz", "Chia Seeds 40g or 1.4oz", "Dates 1, medjool"], "method_steps": ["Blend the frozen berries, medjool date, and milk together in a blender until smooth. Pour the berry mixture into a bowl and stir in the chia seeds until well combined. Let the mixture sit for 20–30 minutes, stirring occasionally to prevent clumping, until it thickens into a pudding-like consistency.", "Divide the Greek yogurt into each pot, smoothing it out as the base layer. Spoon the berry chia pudding over the yogurt layer evenly.", "Store the pots in the fridge for 3–4 days. Enjoy them cold for a refreshing, nutritious treat!"], "allergens": "Contains lactose, treenuts.", "image": "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"}, {"id": "r211", "title": "Berry Bliss Protein Pot", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein Low-Carb", "tags": "High Protein / Low Carb", "description": "A nutritious treat packed with protein and antioxidant-rich berries. The 0% fat Greek yogurt provides a creamy base while the whey protein adds an extra protein boost. Topped with blueberries, raspberries, and blackberries, this delightful pot offers a burst of flavor and essential nutrients.", "kcal": 242, "protein_g": 44.7, "carb_g": 10.4, "fat_g": 2.5, "fibre_g": 5.5, "prep": "2 min", "cook": "0 min", "makes": "1", "ingredients": ["0% Fat Protein Yogurt 200g or 7oz", "Vanilla Whey 1 scoop", "Blackberries 4", "Blueberries 10", "Raspberries 5"], "method_steps": ["In a bowl, mix 200g of 0% fat Greek yogurt with a scoop of whey protein (vanilla- flavored). Stir well until the yogurt and whey protein are thoroughly combined, creating a smooth and creamy base.", "Gently place the blueberries, raspberries, and blackberries on top of the yogurt and whey protein mixture. Spread them evenly to create a visually appealing arrangement."], "allergens": "Contains lactose.", "image": "/9j/4AAQSkZJRgABAQAAAQABAAD/2wBDABELDA8MChEPDg8TEhEUGSobGRcXGTMkJh4qPDU/Pjs1OjlDS2BRQ0daSDk6U3FUWmNma2xrQFB2fnRofWBpa2f/2wBDARITExkWGTEbGzFnRTpFZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2f/wAARCABqAKADASIAAhEBAxEB/8QAGwAAAQUBAQAAAAAAAAAAAAAABgECAwQFBwD/xABBEAABAwIEAwUCCQsFAQAAAAABAAIDBBEFEiExBkFREyIyYbFxgRQjJCVCc5GhwQcVMzQ1Q1JyotHhU2JkdLLx/8QAGQEBAQEBAQEAAAAAAAAAAAAAAAEDAgQF/8QAHhEBAQACAgMBAQAAAAAAAAAAAAECEQMhBBIxQRP/2gAMAwEAAhEDEQA/ACmyTLon8kh5KhhBXstmnUp/PZNy9d0GTh7MuK4gQT3nMP8ASr7hsq2Ha4hXnaz2t+5WpGk3116qBGi4KUDVPaNPeleGRC8rsvlzQMKQ67XTDXxXtEwG3N2qacQmBsGH3BNibUZicw9yaRmIHe1CbDiTnuLctyNxvZWxNHIO+0a9NEFFxsTYpGnTn7laloA8F0D7no5UjmikLXhzT0QSPHkftTXO+Jfp9A8/JIXG/PVJI61PKb/u3eiCHDD800n1TfRWRzVbC/2VSfVN9FbA1QImcuSemnnqg0eSS2iSSRrGi51KSN17amyoevZfIlOA8062nNBkYWCK/EdbfHga+xaGW5FrElU8JF6zEf8AsW+4K1VztpKcuv3nDTyCgjqqxtKMjSDJ16LNrniCmdVVTnZRoGjdxOwWfjs0sWGuqIJB2pIvZwzNaef+VSwSkqsdhqaF88nZNa2Rsju9kkB0+0X0TX6JoeJZKapYZaWIU7zbuk5m+eu6z+IuIaitq3wU+eKFpyFo3dY6knf3LXpOB6p9Qw11VGYWHwxgku/sh/iLC5cLxaSI58jyXxOv4gU6/DtToKyWkrWTMqHMs4FzmXuRfW/Xnui/F+JXCcw0YYbDV7hfXyQjhtHNX4hBBTNa95N2tfawA11WvUYZJSYg8VIJeHEjTRw6rjO6j1eLhjnn20sP4kqqaZgqC2WJxsTsW/4Ra3scRgBOh5HmFziUsZYnpqjvAJIm4XTdrNGJjGLtLxc9Fzhlb1Wvl8OONlxQVEUkEpY8EnkRzTJQXUswsf0bvQraqoBUwEDxt8JWI9zskgdfwnQrV4DcNb810vQws9FcAVHCz820m/6Jvor7BdA0+1MPtI9ylITCgtPja894XT4IcpJ1tpoSnt0UjQLqhbJd0h3StQZeDC9TXm9vlTvRUsXn7eST41kYYDYvNmjpdXMKdljxN/8AyHoV4ngnfBHMGOfEHnOBy00uoIuHaCerxaF2TMGy5pZAQ4Ec9dv/AKujQ08UDMsTGMb0aAAg78nlPMJ6mYtywFuXTZzr/gjayUhLIT40xKgFIICyCqqQ7uscb5ep0RVOwyQvYHFpc0jMNxcbrkGI0ppK6WmkJc6OQ6OGUWvufb+KkijTgaroKhkkUNGynnj1zZsxcDzudUS1NJDUtyzRteOjhdcx4UqJIOIKTs3OaJHhjgNiOi6qdUsJdAzi7DKakhhdTwNY5zzcga7Iepai02R0IJ2N2romL4c3EKfITlc03a617INrqGXDprSxEA7ObqHLDKXb6ni8mNxmNuqIOGMSJcaN7r5dYze5t0U2MQmCpe9ujZGE+/mq3DOEzROdVTjICB2bT4vaei1ceafgIkABLSR9y2w3rt4fI9f6X1+MfDB82U3URt9FosOizcLPzdBp+6b6BaDV0wPUbxr0S31teyY8nqEGipGDVMB0UrVQh3Tmj1TT4k5nL2oMehHyHEiOdS9YnEFRUQYOOxLmtfJlkc3Qge1b+EN7SirhuXTvP3ob4hxGopYY6aIMAmcWvc9oI05aqfoqcKVc0OMU7KdrrSSZXNuSS3nf1uulHZB/5PnQltS1sTGyCxLra26exF6UeQ3xXw2/FwyWmMbZ2jKc+gcL9URkoDxXjWs+GzNoBGIGDumRutuu/tUVpYBwYMNr21dRO2UsF2Ma2wa7qiklBvCfE9diOLvpqwh7XxlzAxoAYR+BCMLqUUsWxBmHUpleLnZrepXPsQrjUVjaiV5LzqWnl7PJGnE1M6WlErNTFc28uaBqnsp2ta59wDcarLK99vpeJhPW3G9tnB8dno3MY55kp5NLE+G/MItxh18He4jWwNkFYPg01ZIywLIA4EkjfXkjHHnZcMyfxA/cCu+PemPmenvPX7+sfDHgUFMOsbR9y0m7LNwpt6KluP3bfRaLb63WjxPE2PJYGPY+MPf2MIbJKPFfZvRbk5PZutvY2suZ1Ak7V4lvnvZ2bxXv6oOvhPaVHfVPbuqHHdOZy9qjJsU9nJBn8O2+CzO/ink9VTxTC6eaodFVRh8bjcA8vMK3gB+bgesjz/UVdracVMNx427KADlrJOG8UlZQu7GMZbsID8+nMn8Ee4XWjEcNgqw3L2rc1kJ8SxU/5vM01K2aeMhtySLAnc23CZwnxK5lX8Dq5W9g2M2fs2O23u5fYn2A2fqwi9tFyrHMHqMNq5Y5YnuiaTklDCGuvsb9d9F0+GsgqW54JWSN6tddVcVxCmoKN89SR2bdxzPlZc70oT4KwWq/Oza2dksULGZmudpnJFrexGpqYWy9mZWB++XML/YsGPjGgno5+wd2UrGHK14DS7pZB85M7jI9x7Q7v5k9VMrp6OHgvLvsa8WVIZhoaHaSPDTY7jdB8M3wWfNGGm+ti0FRSVdbPAyB8skrGOuGnU+7mpaLDqmuma2ONzWE2LyLALO7t6e3ixx4sLMxlw3XS4hETKxoMbrXaLA6J2OS9q+Rg1bHG4e+ysUkEWC4W2OMd62nUnqVnSAmCUkkksde/sW0mo+ZyWXK2fHsMHyKDyib6BXQ7TVD9Jj9BTUcTHz3c1jQQ0E8gtOlxGnrBeCVrxzsdlXCy86LGxTA6atkEjmlkhOrmaFy1ybprxqNDug1uXJKCmXTm81QrinMdoEwleB0CCngTvmuO4+k/wD9FaTHgnQrHwGRxwkWAuJH2+0pamqnhmEbdB5c/NQXcQoI6trrAZrajqh/F8Jidhj6enhjhmzB4IaGh5HIlEMLnuja5/jtqUryyUFszAfMIOcxMxDD3OfklpmP7nitmO9v8qHEqirqoxE+SSRre+GXvb+6Pa/AqeuiMea7d7XtZVqHABhrnOgiZmIsXHUkK7HOmtdJI1rAS9zhlFtSTstKobNTSujqGmOQaEHRG1Ngop6ozxUkEbz9IN2VibDmTuDqp7COlrrjKbb8PLeMIYHTS1WIwytjcYmHMXdT0Ry1rYGiWfx27rVVnraTDIS4ZY2t3e/YLNZxDQ1E2X4S1zzte4urMdOeXlvJd1o1Ejpn53nXkOiCeIcUqJK+SnjkfHHGcuUaF3U6Iyz5m3B0KHcY4ddUSzVMMrWgjO5jgdSB1XTIKjVwvY31F9NOt1awqomhrYhHI6PM8B1huL9FYGAVzomSsgbI1wDhlI2stXCOGZYKps9U4fF2LMhvc+aAki1AvdKRqN09lgANUrhpzUF0JRzTTulbz9qo8TqvX7qQ7pD4PcUGfw3c4S2/+o71WoGgHMd1lcNfsln1jvVax8KkCX1THddN04+IexNdt71R6+2y9m10cEhSjcoGZiRq5RXtcmwA5qY7FRNFxqg5/wAQ4o/EawkG0LDZrTexF97dVkF1rEEb7jdWK39cm/2uOXy73JRO8Y/kCA5wGsdW0DXlrm27pv5LQqRajnPSJ3oVFg7WtwynDWgDsm7DyVis/Z1V9U/0KKrYcz5BCOkbR9wVrZRUf6uz+UeiePAFESNITzYhM5L30SqP/9k="}, {"id": "r212", "title": "Blueberry Chia Pudding", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein Low-Carb", "tags": "High Protein / Low Carb", "description": "Dive into layers of delight with this Blueberry Yogurt Chia Pudding. A perfect harmony of creamy, nutty, and fruity flavors, this healthy treat combines the omega-rich goodness of chia seeds soaked in almond milk with a luscious layer of blueberry- infused Greek yogurt, all crowned with a sprinkle of crunchy granola.", "kcal": 282, "protein_g": 26.1, "carb_g": 21.8, "fat_g": 10.1, "fibre_g": 10.8, "prep": "10 min", "cook": "0 min", "makes": "1", "ingredients": ["Almond Milk 120ml or 4fl oz, unsweetened", "Blueberries 40g or 1.4 oz", "Greek Yoghurt 200g or 6.7oz, 0% fat", "Chia Seeds 2 tbsp", "Vanilla Extract 1/2 tsp"], "method_steps": ["In a bowl or a jar, combine the chia seeds, almond milk and vanilla extract (if using). Stir well to ensure the chia seeds are evenly distributed and not clumping together.", "Let the chia mixture sit for 5 minutes, then stir again to break up any clumps. Cover and refrigerate for at least 2 hours, or overnight, until the pudding achieves a thick and gelatinous consistency.", "Once the chia pudding has set, prepare the blueberry yogurt layer by lightly mashing the blueberries with a fork for a burst of flavor. Mix the mashed blueberries with the Greek yogurt. Or choose a blueberry yoghurt.", "Spoon the blueberry yogurt mixture on top of the set chia pudding. Top with a handful of fresh blueberries and an optional tsp of granola"], "allergens": "Contains lactose.", "image": "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"}, {"id": "r213", "title": "Cinnamon Crunch Protein Dough", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein Low-Carb", "tags": "High Protein / Low Carb", "description": "This protein-packed dough combines creamy Greek yogurt, light cream cheese, chocolate casein, cinnamon, vanilla extract, and a topping of cinnamon toast crunch cereal. Enjoy a delightful and crunchy treat that satisfies your sweet cravings while providing a boost of protein.", "kcal": 265, "protein_g": 28.0, "carb_g": 20.1, "fat_g": 7.2, "fibre_g": 1.5, "prep": "5 min", "cook": "0 min", "makes": "1", "ingredients": ["Light Cream Cheese 40g or 1.4oz", "Chocolate Casein 1 scoop", "Cinnamon Crunch Toast 20g or 0.7oz", "Vanilla Extract 1/2 tsp", "Cinnamon 1 tsp"], "method_steps": ["In a mixing bowl, combine 220g of Greek yogurt and 40g of light cream cheese. Add 1 scoop of chocolate casein protein powder to the bowl. Sprinkle in 1 teaspoon of cinnamon and 1/2 teaspoon of vanilla extract. Mix all the ingredients together until well combined, ensuring a smooth and creamy consistency.", "Once the dough is mixed, top it with 20g of cinnamon toast crunch cereal."], "allergens": "Contains lactose, soy, wheat.", "image": "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"}, {"id": "r214", "title": "Gourmet Ham & Cheese Toastie", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein Low-Carb", "tags": "High Protein / Low Carb", "description": "Elevate your breakfast with this delectable open-faced toastie, featuring rich layers of red pepper hummus, shaved ham, Swiss cheese, and a perfectly cooked egg atop a rustic slice of bread. It's a simple yet luxurious way to start your day.", "kcal": 373, "protein_g": 25.4, "carb_g": 23.8, "fat_g": 19.6, "fibre_g": 2.6, "prep": "5 min", "cook": "0 min", "makes": "2", "ingredients": ["Egg 1", "Ham 2 slices", "Sourdough Bread 1 slice", "Emmental Cheese 1 slice", "Red Pepper Hummus 1 tbsp", "Olive Oil 1/2 tsp"], "method_steps": ["Lightly brush one side of the bread slice with olive oil. Place it oil-side down in a sauté pan over medium heat and toast until golden brown.", "Meanwhile, heat a small non-stick pan over medium heat. Crack the egg into the pan and cook to your preference, typically until the whites are set but the yolk remains runny, for an over-easy finish.", "Spread a tbsp of red pepper hummus on the toasted side of the bread. Arrange the shaved ham over the hummus and then place the slice of Swiss cheese on top.", "Carefully place the cooked egg atop the cheese."], "allergens": "Contains eggs, wheat, lactose. May contain nuts.", "image": "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"}, {"id": "r215", "title": "Protein Snack Pot", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein Low-Carb", "tags": "High Protein / Low Carb", "description": "A delightful combination of frozen mixed berries, creamy Greek yogurt, and a protein- packed blend of chia seeds, flax seeds, peanut butter, and a hint of honey (optional). This nourishing treat offers a balance of flavors and textures, providing a refreshing and satisfying experience.", "kcal": 304, "protein_g": 35.5, "carb_g": 19.0, "fat_g": 9.7, "fibre_g": 4.5, "prep": "5 min", "cook": "0 min", "makes": "1", "ingredients": ["Greek Yoghurt 300g or 10.6oz, 0% fat", "Frozen Mixed Berries 1 handful", "Peanut Butter 1 tsp", "Chia Seeds 1 tsp", "Honey 1/2 tsp", "Flaxseeds 1 tsp"], "method_steps": ["Start by scooping 300g of 0% fat protein Greek yogurt into a bowl. This creamy and protein-rich base will form the foundation of your protein pot.", "Sprinkle the frozen mixed berries on top of the Greek yogurt. The berries will provide a burst of vibrant sweetness and additional nutrients.", "Sprinkle a teaspoon each of chia seeds and flax seeds over the berries and yogurt. These seeds add a nutritional boost with their protein, fiber, and healthy fats.", "Drizzle a teaspoon of peanut butter over the toppings. If desired, drizzle half a teaspoon of honey over the protein pot for added sweetness."], "allergens": "Contains treenuts, peanuts, lactose.", "image": "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"}, {"id": "r216", "title": "Protein-Boosted Berry Parfait", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein Low-Carb", "tags": "High Protein / Low Carb", "description": "With creamy blueberry yogurt, protein-packed vanilla whey, and a medley of fresh berries, it's a delightful balance of flavors. Topped with crumbled meringue and a sprinkle of chocolate shavings, this parfait is a guilt-free pleasure that nourishes both your taste buds and your body.", "kcal": 324, "protein_g": 48.3, "carb_g": 22.1, "fat_g": 4.5, "fibre_g": 4.6, "prep": "2 min", "cook": "0 min", "makes": "1", "ingredients": ["Protein Yogurt Blueberry 250g or 8.8oz", "Strawberries 4", "Vanilla Whey 1 scoop", "Raspberries 5", "Milk Chocolate 1 square", "Meringue Nest 1/2"], "method_steps": ["In a bowl, combine the blueberry yogurt and the scoop of vanilla whey protein. Stir well until the whey protein is fully incorporated into the yogurt, creating a creamy and protein-rich base for the parfait.", "Take the meringue nest and gently crumble it into small pieces. Sprinkle a layer of the crumbled meringue on top of the yogurt-whey mixture. The meringue will add a delightful crunch and a touch of sweetness to each spoonful of the parfait.", "Slice the strawberries into bite-sized pieces and scatter them over the meringue layer. Next, place the fresh raspberries on top, adding a burst of vibrant color and tangy sweetness to the parfait.", "Using a grater or a sharp knife, gently shave or grate a square of chocolate to create thin, delicate chocolate shavings. Sprinkle the chocolate shavings over the fresh fruit layer of the parfait."], "allergens": "Contains milk, wheat. May contain treenuts.", "image": "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"}, {"id": "r217", "title": "Sausage Roll Bites", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein Low-Carb", "tags": "High Protein / Low Carb", "description": "A healthier take on the classic Irish deli favorite, these Sausage Roll Bites deliver the same savory, herb-infused flavor but with a lighter twist. Using low-fat sausages and a tortilla wrap instead of traditional puff pastry, they’re perfect for anyone looking for a guilt-free alternative that still packs in protein and taste.", "kcal": 294, "protein_g": 23.9, "carb_g": 23.0, "fat_g": 11.7, "fibre_g": 3.8, "prep": "10 min", "cook": "12 min", "makes": "2", "ingredients": ["Reduced Fat Pork Sausages 250g or 8.8oz", "Egg 1", "Tortilla 1, large", "Sesame Seeds 1/2 tsp", "Fresh Thyme 1 tsp", "Fresh Rosemary 1 tsp", "Fresh Sage 1 tsp"], "method_steps": ["Start by removing the skins from the sausages. If you prefer, you can also mash the sausages directly in a bowl using a fork. Stir in the dried sage, thyme, and chopped rosemary. Season with salt and mix everything together until well combined.", "Spread the sausage mixture evenly across a large tortilla wrap, leaving a small gap along one edge. This gap will help seal the roll later with the beaten egg. Roll the tortilla up tightly to encase the sausage filling.", "Once rolled, slice the wrap into 8-10 pieces, depending on how thick you’d like each sausage roll bite to be.", "Brush each of the sausage roll bites with the beaten egg to give them a beautiful golden color when cooked. Sprinkle a few sesame seeds on top of each bite for added texture.", "Preheat your air fryer to 200°C (392°F). Arrange the sausage roll bites in the air fryer basket, making sure they’re spaced slightly apart. Cook for approximately 12 minutes, or until the wraps are crispy and the sausage filling is thoroughly cooked."], "allergens": "Contains egg, sesame, gluten.", "image": "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"}, {"id": "r218", "title": "Soy-Spiced Fried Eggs", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein Low-Carb", "tags": "High Protein / Low Carb", "description": "Elevate your egg game with these Soy-Spiced Fried Eggs, a perfect balance of sweet, savory, and spicy flavors. Packed with protein, these eggs are an ideal breakfast or quick meal, delivering flavor and satisfaction in under 15 minutes. Perfect served over rice, noodles, or even toast, this dish is a must-try.", "kcal": 336, "protein_g": 20.9, "carb_g": 15.1, "fat_g": 21.4, "fibre_g": 1.8, "prep": "5 min", "cook": "7 min", "makes": "1", "ingredients": ["Eggs 2", "Water 1 tsp", "Red Onion 1/2, small", "Chilli Flakes 1/2 tsp", "Spring Onion 3", "Garlic 3 cloves", "Soy Sauce 1.5 tbsp", "Sesame Seeds 2 tsp", "Chilli Oil Crunch 1 tsp", "Brown Sugar 1 tsp"], "method_steps": ["In a small bowl, whisk together the soy sauce, water, and brown sugar until combined. Set aside.", "Heat sesame oil in a pan over medium heat. Add the sliced red onion, spring onions, minced garlic, sesame seeds, chili flakes, and chili oil. Stir-fry for 2-3 minutes until the onions are caramelized and the mixture becomes fragrant.", "Push the onion and garlic mixture to the edges of the pan, creating space in the center. Crack the eggs directly into the pan and cook until the whites are set but the yolks remain runny, about 2-3 minutes.", "Pour the prepared soy sauce mixture around the eggs, allowing it to bubble and coat the eggs as they finish cooking. Remove the eggs and aromatics from the pan and serve immediately over rice, noodles, or toast. For extra spice, top with a dollop of chili oil."], "allergens": "Contains eggs, soybean and sesame.", "image": "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"}, {"id": "r219", "title": "Turkish-Inspired Fried Eggs", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein Low-Carb", "tags": "High Protein / Low Carb", "description": "Craving Turkish eggs but short on time? These Five-Minute Turkish-Inspired Fried Eggs are your go-to fix. With fiery chili, creamy herbed yogurt, and a sprinkle of sesame seeds and feta, this dish is bold, creamy, and perfect for breakfast or brunch. Fast, flavorful, and utterly irresistible, it’s bound to become a staple in your kitchen!", "kcal": 336, "protein_g": 30.4, "carb_g": 4.5, "fat_g": 21.9, "fibre_g": 1.6, "prep": "3 min", "cook": "2 min", "makes": "1", "ingredients": ["Egg 2", "Chilli Flakes 1 tsp", "Greek Yoghurt 100g or 3.5oz, 0% fat", "Feta Cheese 15g or 0.5oz", "Garlic 1 clove", "Olive Oil 1 tsp", "Coriander Leaves 1 tsp, chopped", "Sesame Seeds 1 tsp", "Paprika 1 tsp"], "method_steps": ["In a small bowl, whisk together Greek yogurt, minced garlic, and freshly chopped coriander or parsley. Spread the mixture onto a plate and set aside.", "To a hot pan stir in chili flakes, paprika, and olive oil. Mix well and let the spices bloom for about 30 seconds until the butter is sizzling and fragrant.", "Crack the eggs directly into the pan with the sizzling butter. Fry until the whites are set but the yolks remain runny (or cook to your preferred doneness).", "Sprinkle the eggs with sesame seeds and crumble the feta over the top. Add freshly chopped coriander or parsley for extra flavor.", "Place the fried eggs on top of the yogurt base. Spoon over any leftover chili oil from the pan. Serve immediately with crusty bread or pita for dipping."], "allergens": "Contains lactose, eggs, sesame.", "image": "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"}, {"id": "r220", "title": "Avocado Tuna Bagel", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "A perfect balance of creamy avocado and zesty tuna topped with the crunch of fresh vegetables. This recipe not only satisfies your taste buds but also provides a great source of omega-3 fatty acids from the tuna and healthy fats from the avocado, making it an excellent choice for heart health and sustained energy.", "kcal": 529, "protein_g": 42.3, "carb_g": 59.1, "fat_g": 13.7, "fibre_g": 3.4, "prep": "10 min", "cook": "0 min", "makes": "1", "ingredients": ["Tuna 2 tins", "Spring Onion 1", "Plain Bagel 2", "Fresh Dill 1 tbsp, chopped", "Avocado 1 small", "Chilli Flakes 1 pinch (optional)", "Sweetcorn 3 tbsp", "Cherry Tomata 4", "Rocket 2 handfuls", "Light Mayonnaise 1 tbsp", "Jalapeño in Brine 2 tbsp"], "method_steps": ["In a mixing bowl, combine the mashed avocado, tuna, light mayo, chopped cherry tomatoes, sweetcorn, chopped spring onions, chopped jalapeños, chilli flakes, and chopped dill. Stir everything together until well mixed.", "Slice the bagels in half and toast them lightly if desired. Place a handful of rocket on each bagel half, creating a bed for the tuna mixture.", "Spoon a generous amount of the tuna and avocado mixture onto the rocket layer on each bagel half."], "allergens": "Contains lactose, eggs, fish, wheat, mustard.", "image": "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"}, {"id": "r221", "title": "Banana Baked Oats", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "Dive into a wholesome and delicious breakfast with these baked oats, infused with the natural sweetness of ripe banana and a hint of honey. The added chocolate chips provide bursts of indulgence, while the optional vegan protein makes it a nourishing choice post-workout.", "kcal": 450, "protein_g": 36.1, "carb_g": 53.3, "fat_g": 10.8, "fibre_g": 6.2, "prep": "5 min", "cook": "25 min", "makes": "1", "ingredients": ["Banana 1 small", "Almond Milk 60 ml or 1/4 cup", "Egg 1", "Porridge Oats 40g or 1/4 cup", "Whey Protein 1 scoop, vanilla", "Honey 1 tsp", "Chocolate Chips 5", "Baking Powder 1/4 tsp"], "method_steps": ["Set your oven to 350°F (180°C) and allow it to come up to temperature.", "In a blender, combine the oats, ripe banana, egg, almond milk, honey, baking soda, and if desired, your choice of vanilla vegan protein. Blend the mixture until smooth and well combined.", "Stir in your preferred amount of chocolate chips into the mixture. If you'd like them distributed evenly, save some to sprinkle on top just before baking.", "Pour the mixture into a greased or lined baking dish or an oven-safe bowl.", "Place in the preheated oven and bake for 25 minutes or until the top is golden and a skewer inserted into the center comes out mostly clean."], "allergens": "Contains lactose, eggs, treenuts.", "image": "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"}, {"id": "r222", "title": "Basic Protein Pancakes", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "Who doesn't love pancakes? These pancakes are a simple to make and can even be stored for a few days making them a simple grab and go lunch.", "kcal": 366, "protein_g": 27.9, "carb_g": 38.7, "fat_g": 11.3, "fibre_g": 4.0, "prep": "5 min", "cook": "10 min", "makes": "2", "ingredients": ["Eggs 2", "Raspberries 1 handful", "Oats 60g or 2.1 oz", "Whey 1 scoop vanilla or chocolate", "Banana 1 medium", "Skim Milk 2 tbsp", "Greek Yogurt 1 tbsp 0% fat", "Peanut Powder 1 heaped tsp", "Water 3 tbsp", "Olive Oil 1 tsp", "Blueberries 1 handful"], "method_steps": ["To a blender add the banana, eggs, oats, milk and protein powder. Blend until you have a thick but smooth mixture. If too thick, add a drop of milk or water.", "To a non-stick pan on low heat, add 1 tsp of olive oil. Pour the batter into the size preferred. Flip once bubbles begin to appear.", "As they cook, place the peanut powder into a cup and add water gradually. Once you have the consistency you like, stop adding water.", "Once the pancakes are ready, stack them up and serve with a dollop of 0% fat greek yogurt some berries and peanut sauce."], "allergens": "Contains milk, eggs, peanuts, treenuts.", "image": "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"}, {"id": "r223", "title": "Berry Good Smoothie Bowl", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "A recipe that is packed with antioxidants, fiber, protein, and a moderate serving of carbohydrates. Perfect for a warm summer's day and an excellent option for boosting recovery during the season. If needed, you can book the carbohydrate content by adding oats. Be sure to add more liquid if you do.", "kcal": 404, "protein_g": 20.4, "carb_g": 51.0, "fat_g": 12.2, "fibre_g": 13.3, "prep": "10 min", "cook": "0 min", "makes": "1 portion", "ingredients": ["Summer Fruit 130g or 4.5oz, frozen", "Oat Milk 50ml or 1.6 fl oz, unsweetened", "Banana 1, large", "Pumpkin Seeds 1 tbsp", "Chia Seed 20g or 0.7 oz", "Almonds 1/2 tbsp, sliced", "Spinach handful", "Blueberries handful, fresh", "Yogurt 100g or 3.5 oz, 0% fat", "Raspberries handful, fresh"], "method_steps": ["Grab your blender and add in your oat milk, yogurt, chia seeds, frozen mixed berries, banana, and spinach. Blend until you reach a thick, smooth texture. You may need to add a little more liquid!", "Pour the mixture into a bowl and then top with pumpkin seeds, sliced almonds, and a handful each of fresh or frozen blueberries and raspberries."], "allergens": "Contains sulphites, lactose, tree nuts.", "image": "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"}, {"id": "r224", "title": "Biscoff Protein Cheese Fake", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "This \"Cheese Fake\" is a delicious fusion of health and indulgence. The base, a crunchy Weetabix-Biscoff biscuit, provides a textural contrast to the creamy blend of 0% fat yogurt and vanilla whey, punctuated by the sweet and spicy Biscoff spread. This high- protein, guilt-free dessert is a celebration of the iconic Biscoff flavor with a nutritious twist.", "kcal": 420, "protein_g": 39.2, "carb_g": 38.1, "fat_g": 12.2, "fibre_g": 2.2, "prep": "5 min", "cook": "0 min", "makes": "1", "ingredients": ["0% Fat Yoghurt 150g or 5.2 oz", "Semi Skim Milk 2 tbsp", "Whey Protein 1 scoop, vanilla", "Biscoff Spread 1 tsp", "Biscoff Biscuit 1", "Weetabix 1", "Water 1 tbsp"], "method_steps": ["To a glass or small bowl, add the Weetabix biscuit (crushed). Next, add two tablespoons of milk to the glass. Pat the Weetabix down using a spoon until it is well combined.", "Next, mix together the yogurt and whey protein before transferring the yogurt mixture to the glass.", "Now it is time to make the sauce. To a separate small bowl, add a tsp of biscoff sauce along with a tbsp of boiling water. Mix well until you get a consistent texture. Once this is ready, spoon the sauce over the yogurt.", "Crumble half of the biscoff biscuit on top and place the other half in the yogurt. Enjoy!"], "allergens": "Contains lactose, wheat, soy.", "image": "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"}, {"id": "r225", "title": "Breakfast Burrito", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "This burrito combines the natural sweetness of cooked sweet potatoes with savory turkey mince, fluffy scrambled eggs, and melted cheddar cheese, all enveloped in a warm whole wheat tortilla. Seasoned with taco spices and garnished with chopped chives, this burrito is a perfect breakfast option!", "kcal": 353, "protein_g": 27.7, "carb_g": 36.3, "fat_g": 10.8, "fibre_g": 7.95, "prep": "10 min", "cook": "15 min", "makes": "6", "ingredients": ["Eggs 6", "Brown Sugar Sauce 1/2 tbsp", "Sweet Potato 250g or 9oz, cooked", "Fresh Chives 1 tbsp, chopped", "Turkey Mince 250g or 9oz", "Red Kidney Beans 1 tin", "Tortilla Wrap 6, 8-inch wraps", "Cheddar Cheese 1/2 cup, half-fat", "Taco Seasoning 2 tbsp", "Olive Oil 1 tsp"], "method_steps": ["Mash the cooked sweet potatoes. You can choose to peel them or leave the skin on for extra fiber.", "To the pan with browned turkey, add the mashed sweet potatoes, and kidney beans and mix well. Cook for another 2 minutes before adding the cheese and eggs. Optionally, include other additions like diced bell peppers or onions. Stir continuously until the eggs are softly scrambled and just set. Remove from heat.", "Stir in the brown sugar, taco spice, and season with salt and pepper to taste.", "Lay out the warmed whole wheat tortillas. Divide the turkey and sweet potato scramble evenly among the tortillas and garnish with chopped chives. Fold the tortillas over the filling, tucking in the ends, and roll tightly to form burritos. Serve immediately, or wrap them in foil for an on-the-go breakfast."], "allergens": "Contains lactose, eggs, wheat.", "image": "/9j/4AAQSkZJRgABAQAAAQABAAD/2wBDABELDA8MChEPDg8TEhEUGSobGRcXGTMkJh4qPDU/Pjs1OjlDS2BRQ0daSDk6U3FUWmNma2xrQFB2fnRofWBpa2f/2wBDARITExkWGTEbGzFnRTpFZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2f/wAARCABqAKADASIAAhEBAxEB/8QAGwAAAgMBAQEAAAAAAAAAAAAAAwQBAgUABgf/xAA7EAACAQMCBAQEAggFBQAAAAABAgMABBESIQUxQVETImGRMlJxgQaSFCMzQmKhscFDU3KC4RUkJdHx/8QAGQEAAwEBAQAAAAAAAAAAAAAAAAEDAgQF/8QAIhEAAgICAgEFAQAAAAAAAAAAAAECEQMhEjFBBBMyUWEi/9oADAMBAAIRAxEAPwDQfi0gY5IFQeKMRs9Jm6B0rFGoHXaumgilX5H7ioW/s6aX0OR8Wk1YJBpy3vxI+Grz8UEiSEP0puPKNmnGTQpQXg9FXUG1kEkCsTRsiug5mdU1Ga7NAia6uzXZoGdXYoc0ywx62IABxjqT0AHc0K2Ji1eLKXmwWJzsB2H0qcsqXRtQbGSK7FKw38E0RliYtCGKhu+OZ+maZ1A9RWoS5KzMo06OxUVORXZHetGSKjFTkd6jI70AdioIqcjvXZHegDywdI1BJ58qlm2zWBLdstwiE+XG1a1tOHjGTXnzbPTgkXa8kjODuKJHOZ+TACgTAGgxK5mVYxlmIAHc0Qyb2E8etHooJ1SMKH5UYXA+em7fgMKxL4pJfrp2Aow4TaAbIT9WruPOEBcr89SblQfjpqWxtIh+sAjzyJbH9aRuIBE3l0uh5EUuSGkwy3CscBsmrJIzrqiw4I/l3zQliijgYNuzAajjpzxRvENyyKrYjUb9AT2rly518UWx432zgqs7kgsZDtrOcDHQdKx+LQxcRmTNzJHbofDk0MB42M7emOWa1uIxo1npLsqfvaNmI7ema8/cKHdVVQir5VQclHSpRk4orSY1YXIX9QQFQbRgch6VppIBsdsCsMjC7dOta8DmSFWbbIq2Gb6JZY+Q/jLjmTVWnHc1dY9S5FW8GusgAM4/iqDOPWmPCqDH6UALm4x0aqG63+FqZMfpUeH6UAfO5kMg1qpJB6UezusDBNarTwpEY7e3Zh0OnArIl4fdSyl1jK55ACufhyVHX7nF2aInBHOtH8NKk3G4i4BCAtv36Vj2/BOJuBq0Rr3c4/lW9wLhT2Nw8rz+I+jBAXAAyKn7Tjs080ZKj2nTavPcT4zO9x4FimpQcM4IB542zTHEb02/CGRGId2EYb5c15yFpbYy+GBM0ZBwT58HmB7ZrWSTcdEYQSex2W4KTYfMkjSFWA8xA05GCayp5ZooligdtWoCN13LdhTsCtHxFLp5PEadcFBgKx2wf+aiS3e3uFndUWJW3wDkMc9Kjx/pIqpabGLK9nhVVk0s6kakY8s9Qe1aNhxi3vHaIqY5UOShHP1B6isBnSe4mnknWFY0BCMcHI3BxWZc3Rknjvba4DSKTq07Y3zyrS+X4Ze1+nurpTIhAJHQYrIurVkkJwCucg9aPwXi6cRh0t5ZVHmX+4p2RFYsmCds1aUFNaJRk4vZjgIIQuBqO5x0rQTHhrjt0qHtV2HryzVSWRhjfH86nG4dmpPl0MKPLzP2NRz5FveowHKsCQVPLNMGOPSCAQSN966YOyLQudx+971BA9feisg/+1XRg/CK2ZKHHr7122Ns1Yp2QVUhl6AfegAH6OI/if6AAUVR8oA+lQiFzk70yiBayaACFm9KNBCI3yTzBU/eiHIUkKTgch1odrK1wzhreaHTyMgGG+mKKAS/ELf+HMTjd3GCOhFZtiIJA0tuwYxnzMSQdWMH1rd4iui0MiojvGdSq4yM9D9qw7dmDmQkE6fOQAPN1rz81xdM7cbUlostubUSTxSAoy5V9OWBye55dcVkWnGpHkkOtVkC+RnbyuByBFaqxSOiRxOQu4LswzknOKAtkWmaNY41J2kAAGog5GRSjNVtA4vwzNtVKyyT8QtpJJXwwbTqG/0pvxLW7wkEOWyBrVcYHXJrT1wQQxiBi2BpdRkYIHLPoKyli8O7nNo/hIram1NqB25VZZHLow40XvrCThM4liY6Qco4/ofWvQ8L4mt9EmCM8mFZl1xFTaYlTXrGdBrDS6kt7nxII2VQc4DZIq1U7RDtUz3kqBjgigOhBzgn7ZpbhPFoeIAAuBKOaHnWr4e2RWnFNGU2mKKtNRuPDCmg3OIVBPM9KAkjMN9j6GiCoJMadAw8poJUq2+R6iuDNV1JbYiqGSPA1qdAGaXwAcHRmtW3iwpNZ/ERouBg4yN6bEi0WAoowApiW1BOpdj/ACNAZGT4hj1pUOyRRFNCBqwagC0iB1IIyDsRWFe2ZgbDAtEeo6f81tq/SqShX2IBFSyYlkKQm4GHAYmj1Zw2dtW9J3zQ2Y8WTxsk/HjYmvSLDGvJQPoK5oVbYgGsL08fJr3nejzliTeIssQLKD1GMmiDg4M7SrAoZtyS22fp1rfESqNgAKtpA6VqOCMXoUsrkYo4UWOZH1H6UVOExDmM1q6RUhBVaRK2Zq8ItyQTGMjkeorQhV4uUjsOzHNE0gVO1OgFJLYvOZJZXcnp0H0FEWBV5CikZq2NqEAMIBV1FTigTXkUPXU3YUxDwlWKIs5wBWBf3gln1l1QZ21dam4upLk77L0ApE3KPOUU5CbE+tK7HR6fh/E4b1QpISYc0J/p3p0ivLTWsbsGDaW6cx7UxbcQvrQAP+uj/iO/vWjNG60ETc1IPcUJrb5X9xS8XHLR9pCYm/i5e9ORzRTLmKRXHoc0UFizQuOWD96Hocc1NOkZqpWlxHyFN+xrs0wQe5qhB70UFgs11XOruPaqEv3HtRQWSBVsUFmf5qGzOf3zQMaNVLKObAfek2DHmSfvQylIBtrqJP3ix9KC/ECf2afc0uQqjJIFJ3PFbK3OGmUt8q7mgBuSaaX4nOOwoMhSFC8jBVHMk1lS8bnmJW0tyP4n/wDVA/Q7i8YPdSlz8vQUgDXfFGuD4Np5VOxkP9qNZxNEgHlb74q8FjpAAG3bFOJBpGP7UwNIxbjTtjuKh4mYHOlT3AqrSP8AM3PvQmkfX8be9MRV7PI2K7nsd6A/D9B1K3hnupIozyyafjb3qviORu7e9MAaNxKHeO6Z1HzDVRF4xxFMa4Y29dxQjI4Ozt71SSWT/Mb3osVDg43chcvZE/6GzU/9e+eznX7Csl55QNpX/MaWluJtv1sn5jRY6N0/iCLODbTj/ZQz+IYT/gT/AJKxknm8P9q/5jQjPN/mv+Y0BRsyfiEDcWdwf9ooJ4/O+0djIT6nFY5nlx+1f8xqFnlz+1f8xoA1JOKcUf4LNU9WJNBZuMXH+KqZ6KtKCaU85H/Ma4yyZ+NvekMOeETzH/uZ5mPbO1M2/BY4x5Yw/qRvS0TMybsTv1NUkZgThj70gNccPQcgVP8Apo62hQcs/avLXcjgDDsNu9RbuzA6mJ8vU0AesEIQg5x9qIVI6AisS2RGkTUqnnzHpQ+HojXcgZVI7EUAf//Z"}, {"id": "r226", "title": "Breakfast Muffins", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "These Breakfast Muffins are a perfect start to any morning, combining protein-packed ingredients in a convenient and delicious package. Featuring lean beef patties, crispy bacon, and a slice of light cheddar on a toasted English muffin, they’re great for on- the-go eating and can be prepped ahead of time for quick reheating.", "kcal": 408, "protein_g": 40.1, "carb_g": 32.0, "fat_g": 13.4, "fibre_g": 2.0, "prep": "15 min", "cook": "15 min", "makes": "6", "ingredients": ["Lean Beef Mince 500g or 17.6g, extra lean", "Chilli Powder 1/2 tsp", "Eggs 6", "Salt 1 pinch", "English Muffin 6", "Light Cheese Slices 6", "Bacon Medallion 6", "Fresh Chives 2 tbsp, chopped", "Black Pepper 5 twists", "Garlic Powder 1/2 tsp"], "method_steps": ["Mix the beef mince with onion powder, garlic powder, chili powder, salt, and pepper. Form into twelve thin patties. Heat a non-stick pan over medium-high heat. Cook the patties for about 4-5 minutes on each side or until fully cooked. Set aside. In the same pan, cook the bacon until crispy. Set aside.", "Crack the eggs into a bowl, season with salt, pepper, and chives, then whisk together. Pour the eggs into a 6-inch baking tray and cook for 12 minutes at 180 degrees.", "Slice and lightly toast the English muffins. Build each muffin by placing a beef patty and a piece of bacon on the bottom half. Top with some of the cooked eggs and a slice of cheese.", "If consuming immediately, you may return the assembled muffins to the oven or pan to melt the cheese and warm through for about 2-3 minutes. For later use, allow the muffins to cool, wrap individually in foil, and freeze.", "Thaw overnight in the refrigerator if frozen. Unwrap from foil and microwave each side for 1 minute, then heat in the oven at 200°C (392°F) for 5-7 minutes until the muffin is crispy and the center is hot."], "allergens": "Contains eggs, wheat, sulphites.", "image": "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"}, {"id": "r227", "title": "Cheesy Bagel Egg Nests", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "Transform your morning routine with these easy Cheesy Bagel Egg Nests. Combining the comforting flavors of baked eggs and cheese with a hint of heat from chili flakes, these bagel egg bites are a perfect quick breakfast or brunch option. Serve them up fresh from the oven or air fryer for a delightful start to your day!", "kcal": 373, "protein_g": 30.7, "carb_g": 25.1, "fat_g": 16.7, "fibre_g": 1.2, "prep": "2 min", "cook": "6 min", "makes": "1", "ingredients": ["Eggs 2", "Bagel Thins 2", "Cheddar Cheese 30g or 1oz, half-fat", "Chilli Flakes 1 pinch"], "method_steps": ["Place the bagel halves on a baking tray or in the air fryer basket. Ensure the hole in the center is clear to hold the egg.", "Carefully crack an egg into the hole of each bagel half. Sprinkle grated mozzarella or cheddar evenly over the egg, covering it slightly to allow for cheesy goodness. Add a pinch of chili flakes over the top for a spicy kick.", "Place in a preheated air fryer or oven at 180°C (356°F) and cook for 6 minutes, or until the egg whites are set and the cheese is bubbly and golden.", "Remove from the oven or air fryer and serve hot. Enjoy as is or with a side of fresh salad or fruit for a complete meal."], "allergens": "Contains wheat, egg, lactose.", "image": "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"}, {"id": "r228", "title": "Chicken & Avocado Muffin Melts", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "Combining the tender and flavorful chicken mince patties with the creamy goodness of avocado and the rich taste of smoked cheese, all sandwiched between lightly toasted English muffins, this dish is a delightful way to start your day. Perfect for a quick grab-and-go meal or a leisurely morning feast.", "kcal": 427, "protein_g": 25.2, "carb_g": 31.7, "fat_g": 22.2, "fibre_g": 2.0, "prep": "10 min", "cook": "10 min", "makes": "4", "ingredients": ["Chicken Mince 300g or 10.5 oz, low fat", "English Muffin 4", "Avocado 1 small", "Cherry Tomato 6 single", "Applewood Cheese 4 20g or 0.7oz slices", "Spring Onion 1", "Fresh Basil 8 leaves", "Black Pepper 1/2 tsp"], "method_steps": ["Begin by seasoning the chicken mince with black pepper in a bowl. Use a spatula to break the mince apart for easier handling.", "Preheat a skillet over medium heat. Lightly toast the sliced English muffins until they are golden and crisp. Remove and set aside.", "Scoop portions of the seasoned chicken mince into the hot skillet. Flatten the mince to form patties and fry for 2-3 minutes on each side, or until fully cooked and browned. Once done, transfer the patties to a plate and set aside.", "In a mixing bowl, combine the diced tomato, avocado, chopped basil, and spring onion. Mash the mixture until well combined but still slightly chunky for texture.", "Assemble the muffin melts by spreading a quarter of the avocado mixture on the bottom half of each toasted muffin. Place a chicken mince patty on top of the avocado, then add a slice of smoked cheese.", "Cover with the top half of the muffin, pressing gently to secure the layers. Wrap each muffin melt tightly in foil and refrigerate if not serving immediately."], "allergens": "Contains lactose, wheat, eggs", "image": "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"}, {"id": "r229", "title": "Cinnamon Roll Overnight Oats", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "Perfect for fitness enthusiasts and anyone with a busy morning schedule, this recipe combines the richness of Greek yogurt with the warmth of cinnamon, enhanced by a hint of vanilla. High in protein and fiber, it's designed to keep you full and energized throughout the morning.", "kcal": 482, "protein_g": 54.6, "carb_g": 47.2, "fat_g": 8.2, "fibre_g": 3.9, "prep": "5 min", "cook": "0 min", "makes": "2", "ingredients": ["Greek Yoghurt 450g or 16oz, 0% fat", "Cinnamon 1 tsp", "Semi Skim Milk 120ml or 4 fl oz", "Porridge Oats 80g or 2.8oz", "Light Cream Cheese 50g or 1.8oz", "Whey Protein 2 scoops, vanilla", "Honey 2 tsp", "Vanilla Extract 1 tsp", "Flaked Almond 2 tsp"], "method_steps": ["In a large mixing bowl, combine the Greek yogurt, milk, cream cheese, honey, and vanilla extract. Mix thoroughly until well combined.", "Stir in the oats and protein powder until the mixture is smooth. Layer the oats mixture into two serving jars or bowls. Sprinkle cinnamon between layers or on top, depending on your preference.", "Cover and refrigerate overnight, allowing the oats to absorb the flavors and soften. In the morning, give the oats a good stir and, if desired, add an extra drizzle of honey or a sprinkle of cinnamon before serving."], "allergens": "Contains lactose, treenuts.", "image": "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"}, {"id": "r230", "title": "Crispy Feta Honey Avocado Toast", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "Elevate your breakfast or brunch with this Crispy Feta Honey Avocado Toast, a delightful combination of creamy avocado, tangy feta, and sweet honey on a crispy sourdough base. Topped with a perfectly cooked egg, juicy cherry tomatoes, and a hint of spice from chili flakes, this dish is a symphony of flavors and textures.", "kcal": 605, "protein_g": 29.2, "carb_g": 51.6, "fat_g": 31.7, "fibre_g": 4.4, "prep": "5 min", "cook": "10 min", "makes": "1", "ingredients": ["Eggs 2", "Sourdough Bread 2 slices", "Avocado 1 small", "Feta Cheese 20g or 0.7oz", "Cherry Tomato 8, single", "Spring Onion 1", "Parsley 1 tsp", "Honey 1/2 tsp", "Chilli Flakes pinch"], "method_steps": ["Begin by finely chopping the cherry tomatoes, making sure to remove their seeds to eliminate extra moisture. In a mixing bowl, combine these tomatoes with the avocado, finely diced spring onion, and parsley. Add honey and a sprinkle of chili flakes to this mixture. Season with a small amount of salt and pepper, then mash everything together. Adjust the seasoning or other ingredients according to your taste. Once done, put the mixture aside.", "Proceed to toast the sourdough bread slice until it reaches your desired level of crispness.", "Heat a frying pan over medium heat. Gently sprinkle feta cheese in a circular shape in the pan, and carefully crack an egg into the center of this feta circle. Cook until the feta turns golden and the egg is crispy around the edges. If you prefer the egg’s top also cooked, cover the pan for a while.", "Once the bread is toasted, generously spread the prepared avocado mixture over it. Place the crispy feta-encased egg on top of the avocado spread. For added flavor, season the egg yolk with a little more salt and pepper."], "allergens": "Contains lactose, eggs, wheat.", "image": "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"}, {"id": "r231", "title": "Crumpet Berry Cinnamon Toast", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "Indulge in a twist on a classic breakfast favorite. Each crumpet is soaked in a sweet and spicy egg mixture, then pan-fried to golden perfection. Topped with warm, cinnamon-spiced berries, this dish offers a delightful combination of textures and flavors that make it a perfect treat for a leisurely weekend breakfast or brunch.", "kcal": 347, "protein_g": 20.7, "carb_g": 49.5, "fat_g": 7.5, "fibre_g": 6.9, "prep": "10 min", "cook": "6 min", "makes": "2", "ingredients": ["Crumpets 4", "Mixed Frozen Berries 150g or 5.3oz", "Eggs 2", "Semi-Skim Milk 50ml or 1.7fl oz", "Cinnamon 2 tsp", "Icing Sugar 1 tsp", "0% Fat Greek Yoghurt 4 tbsp"], "method_steps": ["In a wide, shallow dish, whisk together the eggs, milk, cinnamon, and icing sugar until well combined.", "Place the crumpets in the egg mixture, pressing them gently to absorb the liquid. Turn them a few times to ensure they are thoroughly soaked.", "Combine the frozen berries and a teaspoon of cinnamon in a small saucepan. Add a dash of water and heat over medium heat for a few minutes until the berries are warm and slightly syrupy.", "Heat a non-stick frying pan over medium heat and spray with cooking oil. Place the soaked crumpets in the pan and fry for about 3 minutes on each side, or until they are golden brown and crisp.", "Arrange the cooked crumpets on two plates. Top each serving with the warm berry mixture. Add a dollop of yogurt if desired."], "allergens": "Contains lactose, wheat eggs, soy, sesame.", "image": "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"}, {"id": "r232", "title": "Crunchy Chili Oil Toast", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "A hearty slice of sourdough bread forms the base for layers of creamy fat-free cottage cheese and smooth, sliced avocado. Topped with a perfectly fried egg in spicy chili oil and garnished with fresh scallions, a twist of pepper, and a drizzle of honey for a hint of sweetness. It's a gourmet take on the classic avocado toast.", "kcal": 394, "protein_g": 20.3, "carb_g": 29.4, "fat_g": 21.8, "fibre_g": 1.3, "prep": "5 min", "cook": "5 min", "makes": "1", "ingredients": ["Egg 1", "Avocado 1 small", "Cottage Cheese 50g or 1.8oz, fat free", "Sourdough 1 slice", "Chilli Crunch Oil 1 tsp", "Spring Onion 1", "Honey 1/2 tsp", "Black Pepper twist"], "method_steps": ["Begin by toasting the sourdough bread to your preferred level of crispiness. A toaster or a hot skillet can be used for this step. Set the toasted bread aside on a serving plate.", "Heat the chili oil in a small frying pan over medium heat. Once hot, crack the egg into the pan. Fry until the whites are set but the yolk remains runny, or cook to your liking. Gently season with a pinch of pepper if desired.", "While the egg is cooking, slice the avocado thinly. For an easier spread, you can also mash the avocado with a fork if preferred.", "Spread the fat-free cottage cheese evenly over the toasted sourdough slice. Arrange the avocado slices on top of the cottage cheese. Once the egg is cooked, place it carefully on top of the avocado.", "Drizzle the honey over the assembled toast for a touch of sweetness that complements the heat from the chili oil. Sprinkle sliced scallions and an extra twist of pepper over the top for added flavor and a pop of color."], "allergens": "Contains lactose, wheat, eggs", "image": "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"}, {"id": "r233", "title": "English Muffin Breakfast Delight", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "Start your day with the English Muffin Breakfast Delight, an easy to cook meal. This dish combines a warm, toasted English muffin with juicy air-fried sausages and a perfectly cooked egg, topped with fresh rocket and a hint of sweet and tangy apple chutney. It's a blend of flavors and textures that's sure to brighten up your morning.", "kcal": 380, "protein_g": 26.5, "carb_g": 40.4, "fat_g": 12.6, "fibre_g": 3.3, "prep": "5 min", "cook": "15 min", "makes": "1", "ingredients": ["Sausages 2, reduced fat", "English Muffin 1", "Egg 1", "Rocket handful", "Apple Chutney 1 tsp"], "method_steps": ["Start by placing the sausages in the air fryer. Cook them according to your air fryer's instructions until they are evenly browned and fully cooked, usually taking about 10-15 minutes depending on the sausage thickness.", "When the sausages are nearly cooked, prepare the egg. You can fry, scramble, or poach the egg based on your preference. For a classic touch, a sunny-side-up or a well-done fried egg works wonderfully.", "Split the English muffin in half and toast it until it's nicely browned and crispy. The toasting gives it a lovely texture and warmth, enhancing the overall flavor of the sandwich.", "Now, assemble your breakfast delight. Place the cooked sausages on the bottom half of the toasted English muffin. Next, carefully place the cooked egg on top of the sausages.", "Add a fresh element by topping the egg with a handful of rocket. The rocket's peppery flavor will complement the richness of the egg and sausage.", "Finish it off with a teaspoon of chutney spread over the top. The chutney adds a sweet and tangy flavor, creating a delightful contrast with the other components. and a wedge of lime."], "allergens": "Contains eggs, wheat", "image": "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"}, {"id": "r234", "title": "Hash Browns", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "The humble potato. Did you know that per 100g, potatoes contain 30% of your vitamin C RDA, 10% of your vitamin B6 and 421mg of potassium, and 2 grams of fiber?", "kcal": 377, "protein_g": 26.5, "carb_g": 33.7, "fat_g": 15.0, "fibre_g": 4.4, "prep": "5 min", "cook": "10 min", "makes": "1 portions", "ingredients": ["Potato 2 medium (200g)", "Onion Powder 1/4 tsp", "Egg 1", "Paprika 1/4 tsp", "Bacon Medallion 2", "Black Pepper twist", "Cheese 0.3 oz or 10g, cheddar", "Salt Pinch", "Garlic Powder 1/4 tsp", "Olive Oil 1 tsp"], "method_steps": ["Fry the bacon medallions and then set them to the side to cool before chopping them up.", "Peel and grate the potatoes and place them into the middle of a tea towel. Now you need to squeeze the water out of the potatoes, squeeze hard as there is lots of water.", "Next add the potato to a mixing bowl along with the egg, chopped bacon, 1/4 tsp paprika, 1/4 tsp onion powder, 1/4 garlic powder, pepper, salt, and cheese.", "To a pan, add the olive oil.", "Using your hands, split the mixture and form it into two patties. Add them to the pan and cook on low-medium heat for 3 to 5 minutes on each side."], "allergens": "Contains lactose, eggs.", "image": "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"}, {"id": "r235", "title": "Hot Honey Halloumi Toast", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "Start your morning with a kick! This dish combines the savory delight of halloumi with a sweet and spicy glaze, perfectly complemented by creamy avocado and the richness of poached eggs. It’s a hearty breakfast packed with protein and vibrant flavors, ideal for fueling up on busy mornings or enjoying a lazy weekend brunch.", "kcal": 642, "protein_g": 40.4, "carb_g": 28.7, "fat_g": 40.7, "fibre_g": 2.0, "prep": "10 min", "cook": "10 min", "makes": "1", "ingredients": ["Eggs 2", "Avocado 1/2", "Halloumi 60g or 2.1oz, light", "Sourdough 1 slice", "Chorizo 20g or 0.7oz", "Sesame Seeds 1 tsp", "Fresh Parsley 1 tsp", "Chilli Flakes pinch (optional)"], "method_steps": ["In a bowl, combine the sliced halloumi with honey, chili flakes, and sesame seeds. Mix well to coat the cheese evenly.", "Heat a skillet over medium heat and add the halloumi and diced chorizo. Cook for about 5 minutes or until the halloumi is golden and crispy and the chorizo is cooked through.", "Meanwhile, bring water to a gentle simmer in a small pot. Crack the eggs into the water and poach them to your liking.", "While the eggs are poaching, toast the sourdough slice until golden and crisp.", "Mash the avocado onto the toasted bread. Layer the cooked halloumi and chorizo on top. Carefully place the poached eggs over the halloumi.", "Sprinkle with black pepper, additional chili flakes, and fresh parsley. Drizzle a little more honey if desired for an extra touch of sweetness."], "allergens": "Contains wheat, eggs, sesame.", "image": "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"}, {"id": "r236", "title": "Raspberry & Vanilla Protein Porridge", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "Oats are amazing food, a staple of an athlete. Why? They are a quick, portable, and versatile carbohydrate source. The key to making good porridge is the liquid- to-oat ratio. For every 20 grams of oats, use 100ml of liquid. This variation is fortified with protein making it a perfect peri-workout meal.", "kcal": 430, "protein_g": 36.3, "carb_g": 55.9, "fat_g": 6.9, "fibre_g": 11.3, "prep": "2 min", "cook": "10 min", "makes": "1 portion", "ingredients": ["Oats 60g or 2.1oz", "Raspberries handful, fresh", "Water 150ml or 5fl oz", "Whey Protein 1 scoop", "Low-fat Milk 150ml or 5fl oz", "Vanilla Essence 1/4 tsp", "Raspberries 50g or 1.8oz, frozen", "Almonds 1 tsp, flaked"], "method_steps": ["In a pot, add the oats, vanilla essence, and liquids and begin to cook on low to medium heat for 3 minutes before adding the frozen raspberries.", "Cook until the oats have thickened and absorbed the liquid (about 5 to 8 more minutes). Stir often to mix the raspberries. Once cooked, turn the heat off and add the protein powder. Mix well and then transfer the porridge to a bowl.", "Serve with fresh raspberries and flaked almonds on top."], "allergens": "Contains lactose, gluten, eggs, tree nuts, sulphites.", "image": "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"}, {"id": "r237", "title": "Recovery Berry Booster", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "A protein-packed blend of vanilla whey protein, frozen berries, milk, and a medley of nutritious toppings like fresh blueberries, pumpkin seeds, chia seeds, and a hint of fresh mango. This refreshing and invigorating booster is the perfect post-workout treat to support your recovery and nourish your body.", "kcal": 360, "protein_g": 33.0, "carb_g": 36.5, "fat_g": 9.0, "fibre_g": 9.9, "prep": "5 min", "cook": "0 min", "makes": "1", "ingredients": ["Frozen Mixed Berries 150g or 5.3oz", "Semi Skim Milk 150ml or 5fl oz", "Mango 1/2", "Blueberries handful", "Vanilla Whey 1 scoop", "Chia Seeds 1 tsp", "Pumpkin Seeds 1 tsp"], "method_steps": ["In a blender, combine the vanilla whey protein, milk, and frozen berries. Blend until smooth and creamy. Pour this mixture into a bowl/serving container.", "Top the blended mixture with fresh blueberries, mango, and a sprinkle of nuts and seeds. Feel free to customize the toppings according to your preferences or dietary needs."], "allergens": "Contains lactose.", "image": "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"}, {"id": "r238", "title": "Scrambled Egg Pitta", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "Indulge in this nutrient-packed Pitta, ideal for jump-starting your day with a high- protein kick. Comprising two large eggs enveloped in a wholesome wholemeal pitta, this meal not only offers a substantial protein boost but also integrates complex carbohydrates for a balanced and satisfying post-exercise recovery meal.", "kcal": 423, "protein_g": 27.6, "carb_g": 38.0, "fat_g": 17.9, "fibre_g": 2.1, "prep": "2 min", "cook": "3 min", "makes": "1", "ingredients": ["Eggs 2", "Egg Whites 1", "Pitta 1", "Semi Skim Milk 1 tbsp", "Chilli Crunch 1 tsp", "Black Pepper 1 twist"], "method_steps": ["In a bowl, combine the eggs and milk. Whisk vigorously until the mixture is fluffy. Season with salt and pepper to taste.", "Heat a non-stick saucepan over low heat. Pour in the egg mixture and cook for 2–3 minutes, stirring continuously, until the eggs are fully cooked and have pulled away from the sides of the pan.", "While the eggs are cooking, set your grill or broiler to high heat. Toast the pitta bread until warm and slightly crispy. Carefully slice it open to create a pocket.", "Spoon the scrambled egg mixture into the pitta pocket. Serve immediately, either hot or cold, accompanied by a spoonful of chilli crunch/crisp oil."], "allergens": "Contains lactose, eggs.", "image": "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"}, {"id": "r239", "title": "Sesame Sourdough French Toast", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "A winter-inspired French Toast that boasts combined hints of cinnamon and nutmeg. Simply boost the protein content by increasing the 0% fat yogurt used. I suggest you spread the yogurt across the bread and mash the raspberries to experience all the flavors together.", "kcal": 435, "protein_g": 25.1, "carb_g": 51.5, "fat_g": 14.3, "fibre_g": 1.6, "prep": "2 min", "cook": "6 min", "makes": "1 portions", "ingredients": ["Egg 1 chicken egg", "Sesame Seeds 1 tsp, black", "Skimmed Milk 2 tbsp", "Brown Sugar 1 tsp", "Sourdough Bread 2 sliced, thick", "Olive Oil 1 tsp", "Cinnamon 1/4 tsp", "Raspberries handful, fresh", "Nutmeg 1/8 tsp", "Yogurt 2 tbsp high protein"], "method_steps": ["To a bowl, crack the egg and add the skimmed milk, sesame seeds, sugar, cinnamon, and nutmeg. Once added whisk together the ingredients. If you like, pour the mixture onto a bowl to make soaking the bread easier.", "Next, add the olive oil to a pan on low-medium heat. As the pan heats, soak the bread on both sides before adding them to the pan.", "Cook for 2 to 3 minutes on each side. If there is any remaining egg, you can pour this over the bread slowly as it cooks.", "Once cooked, place the bread on a plate and serve with a handful of raspberries (fresh or frozen) and a dollop or two of low-fat greek style yogurt."], "allergens": "Contains lactose, gluten, eggs, sulphites.", "image": "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"}, {"id": "r240", "title": "Sweet Potato Hash", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "This Sweet Potato Hash is a delicious breakfast dish that combines the flavors of eggs, chorizo, and sweet potato. The sweet potato adds a natural sweetness to the dish, while the chorizo provides a savory and spicy flavor. The dish is quick and easy to prepare, making it perfect for busy mornings or lazy weekends.", "kcal": 475, "protein_g": 25.9, "carb_g": 43.2, "fat_g": 22.0, "fibre_g": 7.6, "prep": "5 min", "cook": "10 min", "makes": "1", "ingredients": ["Eggs 2", "Sweet Potato 1 medium", "Chorizo 30g or 1 oz", "Black Pepper 5 twists", "Paprika 1 tsp"], "method_steps": ["First, peel and cube the sweet potato. Next, to a pot of boiling water, add the sweet potato and cook for 3 to 5 minutes until you can pierce a cube with a fork.", "As that cooks, chop the chorizo. Add the chorizo to a pan and cook on low heat.", "Once the sweet potato is ready, drain the water and add the sweet potato to the pan along with the black pepper and paprika. Mix well and continue to cook for 2 to 3 minutes, stirring regularly.", "Finally, create some space in the middle of the pan by moving the sweet potato mixture with a spoon. Crack the eggs into the middle of the pan and cover with a lid until cooked.", "You can choose to serve directly from the pan or simply transfer the mixture to a bowl."], "allergens": "Contains eggs.", "image": "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"}, {"id": "r241", "title": "Almond Vanilla Baked Oats", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "These Almond Vanilla Baked Oats are a delightful way to kick-start your morning! Packed with protein from vanilla whey and the natural sweetness of banana, they provide the perfect balance of energy and flavor to fuel your day. With hints of almond and vanilla, this dish will feel like an indulgent treat while still being healthy", "kcal": 398, "protein_g": 36.2, "carb_g": 38.9, "fat_g": 10.8, "fibre_g": 3.9, "prep": "5 min", "cook": "20 min", "makes": "1", "ingredients": ["Almond Milk 1/4 cup or 60ml", "Egg 1", "Porridge Oats 40g or 1.4oz", "Whey Protein 1 scoop, vanilla", "Baking Powder 1 tsp", "Almond Flakes 1 tsp", "Vanilla Extract 1/2 tsp"], "method_steps": ["Preheat your oven to 180°C (350°F) or your air fryer to 200°C (392°F).", "In a bowl, mash the banana and mix in the oats, egg, almond milk, vanilla extract, almond flavoring, baking powder, and vanilla whey protein. Stir until well combined.", "Pour the mixture into an oven-safe dish or ramekin. Top with flaked almonds and a sprinkle of sugar for a sweet, crunchy finish.", "Oven: Bake for 20-25 minutes, or until the oats are golden brown and set. Air Fryer: Bake for 15 minutes at 200°C (392°F) until golden and cooked through", "Let cool for a few minutes before serving. Enjoy this warm, protein-packed breakfast with a drizzle of extra almond milk or a dollop of yogurt if desired."], "allergens": "Contains lactose, eggs, treenuts.", "image": "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"}, {"id": "r242", "title": "Apple Pie Overnight Oats", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "A perfect blend of slow-digesting oats, protein, and fiber-rich apples, this Apple Pie Overnight Oats is a high-protein, gut-friendly meal ideal for sustained energy and muscle recovery. With warm cinnamon-spiced apples layered between creamy overnight oats, it’s like dessert for breakfast—but packed with nutrients!", "kcal": 488, "protein_g": 33.6, "carb_g": 64.4, "fat_g": 10.6, "fibre_g": 10.1, "prep": "10 min", "cook": "0 min", "makes": "3", "ingredients": ["Almond Milk 450ml or 15 fl oz, unsweetened", "Cornflour 1 tsp", "Water 175ml or 6fl oz", "Cinnamon 1/2 tsp", "Greek Yoghurt 325g or 11.5oz, 0% fat", "Nutmeg 1/2 tsp", "Apple 3", "Porridge Oats 150g or 5.3oz", "Whey Protein 45g or 1.6oz", "Chia Seeds 3 tbsp", "Honey 5 tsp"], "method_steps": ["Add diced apples, spices, honey, and cornstarch to a frying pan. Stir well to coat the apples. Add the water and cook on low heat for 10 minutes, stirring frequently. The apples should be soft, and the sauce should thicken to resemble an apple pie filling. Remove from heat and set aside to cool.", "In a bowl or jar, mix oats, chia seeds, protein powder, honey, milk, and yogurt until well combined. If you prefer a thinner consistency, add more milk as needed.", "Using 3 containers, layer a spoonful of apple pie filling at the bottom. Add a few spoonfuls of the overnight oats mixture. Follow with a layer of yogurt, then finish with another layer of apples. Cover and place in the fridge for at least 2-3 hours, or overnight."], "allergens": "Contains lactose.", "image": "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"}, {"id": "r243", "title": "Baked Feta & Egg Wraps", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "These Baked Feta & Egg Wraps are a delicious, protein-packed meal ready in under 20 minutes. Perfect for breakfast, lunch, or a quick post-workout refuel, they combine creamy baked feta, soft eggs, and vibrant veggies for a satisfying, nutrient-dense wrap option.", "kcal": 373, "protein_g": 24.9, "carb_g": 23.1, "fat_g": 20.1, "fibre_g": 2.4, "prep": "5 min", "cook": "15 min", "makes": "3", "ingredients": ["Egg 6", "Salt pinch", "Salad Tomato 1, large", "Black Pepper 5 twist", "Feta Cheese 100g or 3.5oz", "Tortilla Wrap 3, small", "Spinach 3 handfuls", "Red Onion 1/2 small", "Honey 1 tsp", "Chilli Flakes pinch"], "method_steps": ["Preheat your oven to 200°C (400°F). Lightly grease an ovenproof dish with olive oil or a cooking spray.", "Place the feta cheese in the center of the dish. Crack the eggs around the feta. Season generously with salt and pepper. For extra flavor, drizzle with honey, sprinkle with chili flakes, and add herbs if desired.", "Bake the dish for 12–15 minutes, or until the eggs are just set but still soft in texture. Remove the dish from the oven and mash the feta and eggs together with a fork.", "Warm the wraps in a pan or microwave. Add a portion of the mashed egg and feta mixture to each wrap. Top with fresh spinach, red onion slices, and diced tomato. Roll up the wrap tightly and serve warm."], "allergens": "Contains egg, lactose", "image": "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"}, {"id": "r244", "title": "Berry Custard Air Fryer Toast", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "This Berry Custard Air Fryer Toast is your new favorite sweet breakfast, ready in less than 10 minutes and packed with 23g of protein per serving. Imagine a golden, crunchy brioche base with a sweet, caramelized custard-like filling, topped with fresh strawberries and blueberries. Perfect for a quick, delicious, and nutritious meal.", "kcal": 402, "protein_g": 23.1, "carb_g": 59.7, "fat_g": 7.8, "fibre_g": 4.0, "prep": "3 min", "cook": "8 min", "makes": "1", "ingredients": ["Brioche Bread 2 slices", "Egg 1", "Greek Yoghurt 60g or 2.1oz, 0% fat", "Strawberries 2 large", "Blueberries 8, single", "Honey 1 tsp", "Vanilla Extract 1/2 tsp"], "method_steps": ["In a bowl, combine the Greek yogurt, egg, honey, and vanilla extract. Mix until the texture is smooth and creamy.", "Take your brioche slices and use the back of a spoon to gently press down in the center of each slice, forming a ‘well’ to hold the custard.", "Spoon the custard mixture evenly into the wells of the brioche slices. Top generously with sliced strawberries and blueberries.", "Place the prepared brioche slices in your air fryer basket. Air fry at 200°C (392°F) for 6 minutes, or until the edges of the brioche are golden brown and the custard is set and slightly caramelized.", "Finish with a light dusting of icing sugar and a drizzle of honey. Enjoy your delicious and protein-packed breakfast!"], "allergens": "Contains lactose, egg, wheat", "image": "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"}, {"id": "r245", "title": "Black Bean Parmesan Egg Skillet", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "This high-protein, fiber-packed dish is the perfect way to start your day or refuel after a workout. The smoky black beans, crispy Parmesan crust, and perfectly cooked eggs create a harmony of bold flavors. Paired with a zesty roasted red pepper salsa, it’s a satisfying meal that’s rich in nutrients and texture.", "kcal": 451, "protein_g": 33.3, "carb_g": 29.8, "fat_g": 22.0, "fibre_g": 10.6, "prep": "10 min", "cook": "20 min", "makes": "2", "ingredients": ["Eggs 4", "Red Chilli 1", "Black Beans 1 tin", "Ground Cumin 1 tsp", "Red Onion 1, medium", "Chilli Powder 1 tsp", "Red Pepper 1, small", "Paprika 1 tsp", "Lime Juice 1 lime", "Coriander Leaves 1 tbsp", "Parmesan Cheese 30g or 1oz", "Salt pinch", "Garlic 2 cloves", "Olive Oil 2 tsp"], "method_steps": ["Heat 1 tsp olive oil in a large saucepan over medium heat. Add the diced red onion and cook for 4–5 minutes with a pinch of salt until softened. Stir in the garlic, paprika, cumin, and chili powder, cooking for 2 minutes until fragrant. Add the black beans (with water) and simmer for 15 minutes, stirring occasionally.", "Char the red pepper directly over a gas flame (or under the grill) until blistered. Finely chop the roasted red pepper, chili, and coriander. Combine in a bowl with olive oil and lime juice. Season with salt and pepper to taste.", "In a large non-stick frying pan, sprinkle grated Parmesan in two circular piles. Heat the pan over medium heat until the cheese begins to melt and sizzle. Crack an egg on top of each Parmesan circle and cook for 4–5 minutes until the whites are set and the Parmesan is crispy. For softer whites, cover the pan with a lid during the last minute of cooking.", "Serve the smoky black beans as a base. Top with the Parmesan-crusted eggs. Add a generous spoonful of roasted red pepper salsa. Garnish with lime wedges for an extra zesty kick. Optional: Serve with warm tortillas on the side for a complete meal."], "allergens": "Contains lactose, eggs.", "image": "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"}, {"id": "r246", "title": "Caramelised Banana Weetabix Bowl", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "This warm, protein-packed breakfast bowl combines the comforting texture of softened Weetabix with the sweetness of caramelised banana, a hint of cinnamon, and a drizzle of maple syrup. It’s a quick and nourishing start to your day, boosted with protein and healthy fats from walnuts, and naturally sweetened with fruit and syrup.", "kcal": 408, "protein_g": 28.4, "carb_g": 58.8, "fat_g": 6.5, "fibre_g": 6.2, "prep": "5 min", "cook": "0 min", "makes": "1", "ingredients": ["Banana 1, large ripe", "Water 50ml or 1.7fl oz", "Weetabix 2 biscuits", "Vanilla Whey Protein 1 scoop", "Honey 1 tsp", "Walnuts 3", "Cinnamon ½ tsp"], "method_steps": ["Peel the banana and slice it in half. Mash one half in a bowl until smooth.", "Add the Weetabix, protein powder, cinnamon, and boiling water to the mashed banana. Stir well until it forms a thick, oatmeal-like consistency.", "Slice the remaining half of the banana into coins. In a non-stick pan over medium heat, cook the slices for 1–2 minutes on each side until golden and caramelised.", "Spoon the Weetabix mixture into a bowl. Top with the caramelised banana, sprinkle over the walnuts, and finish with a drizzle of maple syrup or honey."], "allergens": "Contains treenuts, gluten.", "image": "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"}, {"id": "r247", "title": "Cheesy Tuna Egg Burrito", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "Fuel your day with this high-protein, cheesy tuna egg burrito! Perfect for a quick breakfast, lunch, or post-workout recovery, it’s packed with protein, healthy fats, and delicious flavors that’ll leave you energized and satisfied.", "kcal": 462, "protein_g": 43.3, "carb_g": 24.0, "fat_g": 21.3, "fibre_g": 3.4, "prep": "10 min", "cook": "15 min", "makes": "2", "ingredients": ["Egg 4", "Tuna 1 tin, drained", "Red Pepper 1, medium", "Tortilla Wrap 2, small", "Cheddar Cheese 50g or 1.75oz, half fat", "Red Onion 1/2 small", "Light Mayonnaise 1 tbsp"], "method_steps": ["Whisk the eggs with a pinch of salt and pepper in a bowl. Heat a non-stick pan over medium heat, then pour the eggs in. Gently scramble until cooked but still soft. Remove from heat and set aside.", "In a bowl, mix the tuna, red onion, red pepper, light mayo, and grated cheese. Season with salt and pepper to taste.", "Lay a seeded wrap flat, spread half of the scrambled eggs over the surface, and top with the tuna mixture. Fold the wrap into a burrito shape, tucking in the sides and rolling tightly.", "Wipe the pan clean, then place the burrito seam-side down in the pan. Toast over medium heat for 2–3 minutes on each side until golden and crispy."], "allergens": "Contains egg, lactose, mustard, fish.", "image": "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"}, {"id": "r248", "title": "Chilli Jam Breakfast Bagels", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "Take your breakfast game up a notch with these Chilli Jam Breakfast Bagels! Packed with protein from eggs, crispy bacon, creamy cheese, and a fiery kick of chili jam, this satisfying morning treat is perfect for busy days or weekend indulgence.", "kcal": 440, "protein_g": 27.3, "carb_g": 55.3, "fat_g": 12.2, "fibre_g": 2.9, "prep": "5 min", "cook": "10 min", "makes": "2", "ingredients": ["Eggs 3", "Seeded Bagel 2", "Bacon Medallions 1", "Light Soft Cheese 30g or 1oz", "Nandos Chilli Jam 1 tbsp"], "method_steps": ["Bring a pot of water to a boil. Add the eggs and boil them for 6–9 minutes, depending on your preferred doneness. Transfer the eggs to a bowl of cold water to cool, then peel and slice them.", "Heat a non-stick frying pan over medium heat and cook the bacon medallion until golden and crispy. Remove from the pan and set aside.", "Slice the bagel in half and toast both halves until golden brown.", "In a bowl, mash the peeled eggs with a fork. Add the chopped bacon, light soft cheese, and chili jam. Mix well until combined. Spread the mashed egg and bacon mixture generously on one half of the toasted bagel."], "allergens": "Contains eggs, wheat.", "image": "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"}, {"id": "r249", "title": "Choco-Banana Baked Oats", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "Start your day with this delicious and nutritious Choco-Banana Baked Oats! Packed with protein, fiber, and a touch of sweetness, it's the perfect balanced breakfast that tastes like dessert. With just 20-25 minutes in the oven, you’ll have a warm, cake-like treat that fuels your morning without a sugar overload.", "kcal": 421, "protein_g": 31.3, "carb_g": 53.8, "fat_g": 8.9, "fibre_g": 4.8, "prep": "5 min", "cook": "20 min", "makes": "1", "ingredients": ["Semi Skim Milk 80ml or 2.7oz", "Banana 50g or 1.7oz", "Porridge Oats 40g or 1.4oz", "Whey Protein 1 scoop, chocolate", "Dark Chocolate 1 square", "Honey 1 tsp", "Baking Powder 1 tsp"], "method_steps": ["Preheat your oven to 180°C (350°F).", "In a blender, combine the banana, oats, vanilla protein powder, baking powder, honey, and milk. Blitz until smooth. Pour the batter into an oven-safe baking dish.", "Top with the sliced banana, a sprinkle of granulated sweetener, a dash of cinnamon, and a square of no-sugar chocolate.", "Place the dish in the preheated oven and bake for 20-25 minutes. For a cakier texture, bake on the longer side.", "Enjoy your warm, chocolatey baked oats straight from the oven for a satisfying breakfast treat!"], "allergens": "Contains lactose.", "image": "/9j/4AAQSkZJRgABAQAAAQABAAD/2wBDABELDA8MChEPDg8TEhEUGSobGRcXGTMkJh4qPDU/Pjs1OjlDS2BRQ0daSDk6U3FUWmNma2xrQFB2fnRofWBpa2f/2wBDARITExkWGTEbGzFnRTpFZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2f/wAARCABqAKADASIAAhEBAxEB/8QAGwAAAgMBAQEAAAAAAAAAAAAAAgMAAQQFBgf/xAA5EAACAgEDAgUCAwYDCQAAAAABAgMRAAQSITFBBRMiUXEUYQYygRUjM0KR0VJi8CRTgqGiscHh8f/EABgBAQEBAQEAAAAAAAAAAAAAAAABAgME/8QAHxEBAQEAAgIDAQEAAAAAAAAAAAECETEhQQMSE2Ey/9oADAMBAAIRAxEAPwD2OTJkvAgyXkyd8C8mVeUWwLvmsvBHXICbwKPJrKZMjHabwZJQBgEFU5CgrExygnnCaTjjAvcV4yLZN4HXnGIRlE5yXhGsE5BDQyt2UTgFgMA+uTKVucOxgMBBy8Hb7ZRYjrlBdcs8DAVxlkhu+BYrpkKgm8pevAzDqvExFMYolMj1zWZtk7WS3prZwrUSB8nM83i2hiO19VEre27OP4lNMo86eIyhSBtU1wcySwIyR6hYE+nPrlABDqvv15zl+0vTr+NnbuS+KwDgW/xgHxKErZVs4er1mhLNFp9CzRl6RkO1W+/Au8dpvDZp4xJzpww4ssSP0Jxfks7Pzjpr4jAzgCNqPe+maItZpp47jk6GjfY5y54U0yqVYsaJIrk11I/tmSLVNqY5Gggk27iBIIzV/f75Zvmcs3D1ELo4pXBy5VrkZwdJqNzgJfA9RPBB+DnRi8QcEKwDLm5pm5bA5Uc5XmE5F2zqGUH49ssAVYzTKi3bBYZTAg3kUgm8A15y8oUBeEKIwHg3lGm4wQaN4YGUL27LOWFteMjWx2leMDftX08DAxeOak6LQKb/ADnlrqs84vibwaiKdaIY/vAeaHfnO9+K9NO/h/nwIZVQW6X0HuBni/CtM/iTrFGAwRi554/X7f8AfOO5z264/j3cup06rQBkJNFY13H9QMyLIg06ww6UAoDUXmgbexB5yodGjwGFZirbCgWqTcf5q6k/cnOXr3fwvTjTDUKJRfIWi9m7J6j5s3nmmJ6dvPsyfxPVaGVE1EEbQr/CkiAYqDwCRx0v2GbpPFdFqoPKedE3rVXTH+2eVi1U0M6TQy7WZtpI6i//AAcfF4152rj+tQMPyuwHQfcdDnXWGeXSkjn1VnRygwoSrO8gJ/54jQ+IQBkiiGoMijajKS3PuRdAZnTxSTSaefS6dIxGXIVjXK++atB9X4YA30JKUPMaNg1rXYDvmf8AMO2vW6orAn1YYMCPVuoe1XXQ4n9oR6Un0s0Y5BHJzedTBqoGZW9IFsGXp855ePVHXGSGM0pYlL4o9v8AXzmfj1q9ta+vD2Gi1cbkmKRXANGj0zqOyugYEA98+c+EeJT6HUMGiLevZIoHN/bPoEMi/QK4qnA2kDrnrlefUESBS9cAcE+2MDKe3ORwm03mmChMp4xgPHGKSJdx5oHLkGzi7GBoO9je0AYQQ9d+RWIFGjl7q6jKJtoWWOZ5C38tH5x7ChZ/pmSSRihKAdepwrXp5Q2lJPr2Aggck1nAm8B1XhUk+p8LCyRSHeYG4Zb7D3zr6BgsjADhxfHuM6IPGY1ma8VZq5vh8913jGshiMWoiMUxO08crz1IzO2rgi8Q3zyNqRtDJRPqP+rz6BrvDNJ4iVOpi3FQQKNZy9X+DtFqIhGJZEUdBwcxMXN8N/eWeXj4Ui1GtZivkjbwinlz7j7DMOoHkatgbUEAkEVnp9X+C9bFR0M60htQWIN/rmR/wx4zLqPNngSRx0txXz1y8+Ol5/rhAu0SpECyp6rr2HOeo8O1Y+nSKeYAqgq+COBxgy/h3xZdEsUcCOf5g0gPXrgQfhzxptUJJY4UNfmMo4+AM56zd+mpqZ9uV4qmq00kgi3eWE2mRTe9fc97985MbFZEAscgrRo59Cg/DpZCmr1IIP8Au15/qcLQ/hjw/wAMk87aZpQSVZ+i/AzeJZPMY1qeq4el/D2r1k0L6uMwo628h5Jo8cd+O5z1AVGkEcSBEQdhi4Cyr65Xk2Ct7myfnASfy+Sa3HNzPDF1a1lJdyncAB1HvklUu4ptoHX74ldUJCVBwaWNmkLluxvtmkPjgCrYfdfc4J9JtumEq+hSr2MIjcLYCsBvlgMRRrreTbGPWzGuvPbGngX0wG2Nd1wMIVNJa/ugDzzighpub3dj0GDJIgk9T7OwU/zfGOChlB6DqMqrjUIylR0zavTMir3zRE3bCGZO+TvlZAVnAZjhYt8INSawJGIGEv5cTMaBwFxeqQk4vWybYzh6bcEYtXJNV7dsya1t8gT74CmbZp6vk85ldJ1RXC7l7i+R8Y7UfvCUFUB36Zog/IAxBORWXTRyh3BUKDRUZsiRgrGUXR4A74YdFLH/AA9cVLKzaV5FQm/yAdTlGqqHGXZPIXoP64jTtK0KsyFSRyp6jDkmEUdsrG+KUWcBqF5STtKr09X9sqdm8vahW6qyOMG1hGwMaZiRfcnnBhjeRtzkFLP/AKwqli3gb6dh0asYVkjAvke+XqJDHtbcEiXlz9uwxqH00xu8oFJFa1vp1yFjE4IFjFTwqA1KGU8kHNCm0F4Q1JFfoefbCzFMF6g03asCPWyo2yVQ3+YZB0MW+LTWRsOTXzlSaiJTy4H64Q69qE8mvYXiNQcsayGv4i/1zLPqkZ/TzgaFO2POVLqF+obuR0GN1GqmaMrFtX7k5zoNNIslyKC54JvCnqxEyrIGLSHihYHzmsB06AEWO9UO5zPp5lSYQNu3kFuRQq6zS0u26BNdhzf2wELCSrfUT2WH5AaAF8Vh6TWh5DC0bpIvUBTt/Q5l1ksmtiVIo9jFwKlG3ir+f6ZriUaNVVnNkC1Ftz7j7ZFa1YnpWCyMxNvVjih0zLoi3lzSq/mtIxI42AHpXOatNHKFPm0CSP5rJ4ygJNrK9AsWUj0nk/bG6W20MO0mPcBwTZH2xcX8X/iObFwB2lSTZN9v7ZBLGrbTIoN9CRmbxVmXQuVYg2vIP+YYyNFfUThlDAMKsXXGDgWphSY+tbFFaPQjM0hkhV23ny+0Z6k+wN8fGI05P+yrZ2mM2O35sdqUWSUK6hlFGiLF31yLx54GrFjagsauu+DqYTItPvABs7TV/rivD3Y6HUOWO4SAbr5qlzfqPb75UZzLGRTLQrqOmIldWfagZhtLWAKP2+cDVMVk4JH71Rx7Vi/FSRoko1++jH/UMUkA0BZuKW+awJZRpyhkbvwD1J9uOua9QoV9OFAA54HxikAbWUQCAnQ4OALMkkQl1UZgs+lXIPweOmDHqE8zywCWkYqSpvbQ5s5q1ACo1CvSemZnAEyUAKGBeqDLDZ0xlkBqMgA10rvmCOObWzDfMrOv8R0atoB5odB0zpaQkxcknk4HkxjUSARpTRjcNo5575KsNtYEjUgu4DeWzDrQ98euoSo1+oRZDRNiiwPHAPSzlacD9ostcJCu0f4eT0wtKS2r1G43UzAX24XAYnnO6Fgqx3RtbLezfb9c0FDKik3GwN9iR/8Acz692RI9rFbkANGs2DKj/9k="}, {"id": "r250", "title": "Choco-Crisp Protein Bowl", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "This high-protein crunchy yogurt bowl is a perfect post-workout snack or sweet breakfast option, combining the light crisp of rice cereal with the creaminess of Greek yogurt and a drizzle of melted dark chocolate. At over 20g of protein, it’s ideal for muscle recovery, satiety, and satisfying your sweet tooth—without the crash.", "kcal": 455, "protein_g": 43.2, "carb_g": 52.7, "fat_g": 8.0, "fibre_g": 2.6, "prep": "10 min", "cook": "0 min", "makes": "1", "ingredients": ["Greek Yoghurt 150g or 5.3oz, 0% fat", "Rice Krispies 40g or 1.4oz", "Rice Krispies 10g or 0.35oz", "Whey Protein 1 scoop, chocolate", "Dark Chocolate 15g or 0.53oz (3 squares)", "Semi-Skim Milk 1 tbsp"], "method_steps": ["In a medium sized bowl, combine the Greek yogurt, protein powder, and milk. Stir until smooth. Add 40g (1.4oz) of Rice Krispies and fold them in gently until fully coated.", "Melt the dark chocolate (using a microwave in 15-second bursts or a double boiler). Mix in the remaining puffed cereal and layer it on top of the bowl.", "Pop the bowl in the fridge for 5–10 minutes if you’d like the chocolate to set and give the top an extra crunch. If you like, add a square of two of kinder bueno!"], "allergens": "Contains lactose.", "image": "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"}, {"id": "r251", "title": "Hot Honey Breakfast Muffins", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "A spicy-sweet breakfast sandwich featuring fluffy oven-baked eggs, juicy sausage patties, and a homemade hot honey glaze — all stacked on toasted English muffins with a layer of cream cheese. Ideal for weekend brunches or batch-prepped weekday fuel.", "kcal": 354, "protein_g": 24.1, "carb_g": 42.1, "fat_g": 9.9, "fibre_g": 3.4, "prep": "10 min", "cook": "10 min", "makes": "4", "ingredients": ["Eggs 2", "Sweet Chilli Sauce 1 tsp", "Egg Whites 2", "Chilli Flakes pinch", "Spinach 1 handful", "Water 1 tsp", "Cherry Tomato 5, single", "English Muffin 4", "Salt pinch", "Light Cream Cheese 4 tsp", "Black Pepper twist", "Pork Sausage 320g or 11.3oz, reduced fat", "Honey 1 tbsp"], "method_steps": ["Set your oven to 180°C (356°F) and line a square baking dish with parchment paper.", "In a bowl or jug, whisk together the whole eggs, egg whites, spinach, cherry tomatoes, and a pinch of salt and pepper. Pour into the lined baking dish and bake for 15–20 minutes, or until just set. Let it cool slightly and cut into 4 equal squares.", "Divide the sausage meat into 4 equal balls. Heat a non-stick frying pan over medium-high heat and spray with oil. Place each ball into the pan, flatten using parchment paper and a spatula, and cook for 3–4 minutes on each side until browned and cooked through.", "In a small bowl, mix together the honey, sweet chilli sauce, chilli flakes, and a splash of water. Set aside.", "Slice and toast the English muffins. Spread each half with a thin layer of cream cheese. Layer with one square of egg, followed by a sausage patty. Brush both sides of the patty with the hot honey glaze. Finish with the muffin top and serve warm."], "allergens": "Contains eggs, gluten.", "image": "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"}, {"id": "r252", "title": "Levant Egg Flatbread", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "A protein-packed, flavor-loaded flatbread featuring creamy Greek yogurt, soft-boiled eggs, and fragrant garlic. Topped with pickled red onion, parsley, sumac, and black pepper, this dish is a perfect balance of tangy, creamy, and savory flavors. Ideal for a nutritious breakfast or post-training meal to support muscle recovery.", "kcal": 408, "protein_g": 27.5, "carb_g": 39.6, "fat_g": 15.6, "fibre_g": 3.5, "prep": "5 min", "cook": "10 min", "makes": "1", "ingredients": ["Eggs 2", "Flatbread 1, 80g or 2.8oz pieces", "Greek Yoghurt 2 tbsp, 0% fat", "Red Onion 1/2 small", "Garlic 1 clove", "Parsley 2 tbsp, chopped", "Black Pepper 1 twist", "Spring Onion 1"], "method_steps": ["Place eggs in a saucepan with cold water. Bring to a boil, then simmer for 7 minutes for soft-boiled or 9 minutes for firmer yolks. Transfer to cold water, peel, and slice.", "In a small bowl, mix Greek yogurt with minced garlic and a pinch of black pepper. Lightly toast or heat the flatbread in a dry pan for 1-2 minutes on each side until warm and pliable.", "Spread the garlic yogurt evenly over the flatbread. Top with sliced boiled eggs. Add pickled red onions and a sprinkle of parsley, sumac, and black pepper for extra flavor."], "allergens": "Contains lactose, eggs, wheat.", "image": "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"}, {"id": "r253", "title": "McMuffin", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "If you like a cheeky Mcdonald's breakfast then this is for you! A cheesy, high protein meal that can be enjoyed at any time of the day.", "kcal": 380, "protein_g": 38.2, "carb_g": 31.6, "fat_g": 11.2, "fibre_g": 1.4, "prep": "10 min", "cook": "10 min", "makes": "6 McMuffins", "ingredients": ["Turkey Mince 500g or 17.6oz", "Onion Powder 1/4 tsp", "English Muffins 6", "Garlic Powder 1/4 tsp", "Eggs 6 eggs", "Paprika 1/4 tsp", "Laughing Cow 6 triangles light cheese", "Black Pepper 1/4 tsp ground", "Laughing Cow 6 light cheese slices", "Salt pinch", "Olive Oil 1 tsp"], "method_steps": ["Preheat the oven to 180 degrees. As the oven preheats, to a large bowl add the turkey mince and seasoning. Mix well and then form into 6 thin patties.", "Next, crack 6 eggs into a bowl and mix them well. Add some black pepper. Transfer the egg mixture into a small baking tray so that you can make 6 squares of the egg once cooked.", "Add the egg tray into the oven and cook for 5 to 8 minutes. Check after 5 minutes to see if it is cooked fully and every minute thereafter. You may need to place it under the grill to finish off the top. Alternatively, just cook a 6-egg omelet.", "As the egg cooks, add a tsp of olive oil to a large pan, cooking the turkey burgers for 4 to 5 minutes on each side.", "As the turkey burgers and egg cook, toast your muffins. Then spread one triangle of cheese on the bottom half of each muffin.", "Place the cooked turkey burger next, followed by a square slice of the egg mixture (or a piece of the omelet). Finally, top with a slice of cheese. Leave it to sit for 1 minute before eating to allow for the cheese to melt.", "You can place the muffins in the freezer in an airtight container once cooled for easy access. Just take one out, let it defrost, and enjoy it hot or cold."], "allergens": "MyFitnessPal", "image": "/9j/4AAQSkZJRgABAQAAAQABAAD/2wBDABELDA8MChEPDg8TEhEUGSobGRcXGTMkJh4qPDU/Pjs1OjlDS2BRQ0daSDk6U3FUWmNma2xrQFB2fnRofWBpa2f/2wBDARITExkWGTEbGzFnRTpFZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2f/wAARCABqAKADASIAAhEBAxEB/8QAGgAAAgMBAQAAAAAAAAAAAAAAAwQBAgUABv/EADsQAAIBAwMCAwUECAYDAAAAAAECAwAEERIhMQVBEyJRMmFxgZEGFCPBM0JTYnKS0fA0Q1KhseEVJET/xAAZAQADAQEBAAAAAAAAAAAAAAAAAQIDBAX/xAAgEQACAgMAAwADAAAAAAAAAAAAAQIRAxIhMUFREyJh/9oADAMBAAIRAxEAPwD0rHnc1Bzjk0QAFsHsKiTATPoM1oSBTPiMcnA2qxOe9Vi2jGeTuatQBAPbNCcZuFGTgDNEoETa5XbBwDigQwyDTzQMEbZopbI3oAPfPNCBlyMfSqQkNEM1OfKTQ7dh93XNICxRcbGo0bcmqyNvsakPwD3piKTZUAg7UJ3OwFGkwYW33FLsCW4JoEyr5ydqCjeHdFTwwpplOptjxS99HjEg/VoAIVw2RxRVZWX30vG5Ze9GVQBn1oBApY9YIrosmPf2l2NG1jBFB1aJsn2X2PxpAbwIB+VDkJYKgPtHf4VBbfaqISXZs8eUfnTLLsd8CuRS7hRUHY491cknhsWO2xx9KUnSsErdETOE2BAxzk0ssyhjrkVR6hqzLhbq7mZiGRWP6xwBURWFsHKzThnHKoeK4W762diVeByTqcCsVDsSPQ0EdQjdwqhyzHAGeaUkvLKCQhLdcKcanbGac6W5vbpZI7dRDHkl1HfsM1Cl3hTi66aCxzrHhkByOx4oALxRhPDY471oeNvjbcZxneqPNjvW6nL6YuMfhn65CPNH9D/1UrONO8L5HduKYaYZb0FBNyvxNDnJ+wUYr0DF1IW8qqR7qKZJgBqXftgmhGdSDsN6xz1yHxmt5JJFYMU8y7VjPdeFZrHV/wANsTEjzgmuBRkwQxBrOjcaiUbY44O21OJLEwBw6uD33zWUc0W/hpLFJKyrp4eCoODtuMVwOeOKLLKmETOWO+MVVYHGTggHg16WJvXp52RftwFjQ3b5VE6llwcYPeuuD4fPc7UuXLUsmVQ4ViwufWbsj+HGzcnsKtGuiMLncDc++l2OudEHC+dvy/v3UyvIrQgpcTCEZ5ZhsPzpMFnfXIxO/Pc/Crzgy3jjsDj5Ch3f4b7YYqB5N/jWUnZvGNGd1qciRYmSXfzHfJA99JRTTWTCXwc5yPPkZqL6dJJ2YLoI4BU1EMySxJrViqn2skDPwzXLHFGJ1SlJicqo8xeRQ7E5GeAK9j0d1TosABVBpwdsDk714/xVV27Ak4C+nxrag6urWNva27aSiASavX3Cqa5Rl7Nxunx3SeKhwx31BuRQY+mzQSNpnbSf2u4odlYvDAVjvLjHK6TgL8BRHu7uFoxKVmiY6SQmlv6VOtD2sTvJnikxlJBjfTkUg9/gYCkHgZO1PzL47a12VuBjFZN30zM7Dx2A28tUkJtFri6mjiV0C7nBzvSIIYszqGJ3JO+aPPatDagJKJyhzjTgqKVWcKMFMHsc4xToVjEEKo34UhiOckIdvoaaE0yhRHNGG9WXmlElTy415B3PY0ZZRrUmLUFbNRLHGTtopZJLljtpJcPj7wql180ci8H407Bf/eSYyulxswPY0kl0XUro8NNtIFDglWLqguCfIyaXGN8+tbKSrrM3B3aR3WHlt5I9YPhk4DUFboKhIPNejaO1v7Ug6ZY3GD/fasC9+zs8OWspPFX9m5wfkeDUzhfUXCdcZu2p1hpf2jZ+Xb+/fTWcAfGl0OlQo4x2q++4zXYcReeHRdeIPZf/AGNee67cmLqrLr0+UY532r0sMomQqcF1HmHqPWsD7SdCuL6UXFqVZgukxscE49DWM4nThmr6YVxcJzqB9wJ/OgNd/h+Vce8nNLT281vIY50aJx2cYNdGhk8qAsfQVlqdTkkaXTVhni1yrqfURvWqlgl1EDEoVozkADH0pHp3T5ViA0++ti28S0jI07cg/wBaJJ1wwTWxK3d/ag+Hpn29n2WHyrre9vb0uDauiqpIBxjPvq91ch1CyoGGPoazhKkLeRpE7ZDGs0ymjXvLh7XpReW3bUq4AXevLXfU5ZkAhtmhwcsScaqduL+aQ4+9TYGcDNK/hg65ASfVjmqTJ1LdNkmMzXEjHTwV7GnCiuxwuVzsDS1u3jAIgOgb59a0obc44rSK9kSfwXWziP8AlgfDaokt44gMA5NaaQUpchWugAwIVcHB4NLJyI8auXRWQkDagHPNOXGAuKzpmxXOjqbDwdQayy6nbbI9a9QDlATsSN68VAfvHUrWDkPKuR7s5r20xCiumHg5cnkoDnipO3fnaqqfLXE8fOuk5SsgYNrQ6WXcEVYdViTC3uIiTgSD2T8fSuJIH0rPvEE1xDGRy+fp/YpCNmWGK5hw6xzxnjUAwpZem2kR8lusf8IpX7sYctbyNEf3T+XFSb69hHmWOcfymk4lKbQ4Io14P1FSVTGMikv/ADKL+mtZo/eAGFcOr2LjJlKfxIRS1KUzrjpkMpJRzGT/AKG/KkZeiSEYW82/eAp49QsSM/eose9sUNryyP8A9MP84qdEV+Rmcfs/IT5rtfkAKLF0O2QgyTaz7zmmWv7FebqH+YUI9TtC2mOQyMeAiFj/AMUapBvYzFDbQjygn4CrPcBB5UA97GrQWs86hmQxL+/7X0pqKyiQ7jUw7tSGjJlS7vBhSQh7+yv/AHShtGsQzF9WTvhcAV6YxgmgyWCy+U8Hmpcb4XGVOzy81yCOaz7m5A3Zq9gfs/04nDQ57+0ao/SOlxnItIyR3IrNYjR5Tz/2Tt3ues/eWUiOFCQSOSdhXpriUFjg0MzJBHoiRUB7KMUsXJBPetkjBuzRyAp3FScZ/wBqEVCt6nvVs4XNbGJJbI/rScX4nUST/lp/yf8AqmmyM70rZebx5P8AU5HyG39aAGwc784qh8xORjAq4GAPqagcZPJNBIN0yAMbZ/KuMCGIAqDv6UVs+XP0q36u/rQFGdf2UP3GYiNc4PaqR9Mtyi/hLkjfaneobWE38JqykAJ7hSHQqenWuMCJR8qt0u4gieRNUKnPAQo49xzzRpGVlJA45pG8hZl4ztwd6TVlJ0b6kjcHarYBORz6V5Vb25sdPgrK+24DjT8MGtG1+0MThRdRmItw43FRRombIOO29XXABzSv3hWTWjBl7EHagSXjMpxtSGHnmAJANI3E4VcDmqyS9zSk1woJLMMd80CbLO2rHvpSa7OCkOGPc54pW4uXuDohyE7t3NE6fD+Hp7rt8qtIhyPQ6st8d6sSDvjYb0Nfyqy/rVZJEp0RM520gk1Tp0eiyjB5Iyfia7qX+Cm/hNGg/QigCWAUEeowKg8jPxqZP0nyqByaBFpNmXHpUHsKmX2h8K48LQNgOoHFo49RvUKwKqDzgV3UP8G/wqie0tANhVxjjORV3jDL8q6L2PnRDxSGjJnh0MT31c0hdWpuFCatC530rWrcj26WHP0oom6AWkQsG/8AXumlX9ZJGwD8qeeYugdCcH1/4q1simJ8qDk+nuqjjFu2PWoa6arwLXF0sUepz8AOTWf+JdyEuML2Wuvd7tQdwF2+tO2QGsbCqSIkylvbevBo8KeFcjbaQY+f95pqMeY0O44T+P8AOqMz/9k="}, {"id": "r254", "title": "Mango Chia Crunch Pot", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "A refreshing layered breakfast pot rich in omega-3s, protein, and fibre, this tropical chia pudding delivers both texture and taste. Perfect for gut health, sustained energy, and a light start to the day, with a hint of crunch from flaked almonds and natural sweetness from mango.", "kcal": 383, "protein_g": 25.5, "carb_g": 43.2, "fat_g": 11.9, "fibre_g": 11.9, "prep": "10 min", "cook": "0 min", "makes": "1", "ingredients": ["Greek Yoghurt 150g or 5.3oz, 0% fat", "Mango 100g or 3.5oz", "Semi-Skim Milk 120g or 4.2oz", "Chia Seeds 2 tbsp", "Maple Syrup 1 tsp", "Almond Flakes 1 tsp", "Cinnamon ½ tsp"], "method_steps": ["In a small bowl or jar, mix the chia seeds, milk, cinnamon, and maple syrup. Stir immediately and again after 5 minutes to avoid clumps. Refrigerate for 15–30 minutes or overnight until thickened.", "Use a fork to mash the mango until smooth. Then layer your jar or bowl as follows: Spoon the yoghurt into the bottom. Add the mashed mango. Top with the chilled chia pudding. Finish with a sprinkle of flaked almonds."], "allergens": "Contains lactose, treenuts.", "image": "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"}, {"id": "r255", "title": "Mexican Eggs Molletes", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "A vibrant and protein-packed Mexican-inspired brunch, these Molletes feature toasted sourdough topped with creamy smashed black beans, spicy avocado salsa, crumbled feta, and perfectly fried eggs. It’s balanced, fresh, and satisfying - ideal for a high-protein breakfast or brunch.", "kcal": 421, "protein_g": 23.4, "carb_g": 39.0, "fat_g": 19.0, "fibre_g": 7.1, "prep": "15 min", "cook": "12 min", "makes": "2", "ingredients": ["Egg 2", "Garlic 1 clove", "Sourdough Bread 2 slice", "Cumin 1 tsp", "Black Beans ½ tin, 2 tbsp liquid reserved", "Paprika 1 tsp", "Lime Juice 2 limes", "Salt 2 pinch", "Brown Onion 1 small", "Chilli 1", "Feta Cheese 50g or 1.7oz", "Avocado ½, medium", "Olive Oil 2 tsp"], "method_steps": ["In a small bowl, combine 1 tbsp chopped onion, quartered cherry tomatoes, mashed avocado, half the chilli, lime juice, and a pinch of salt. Mix gently and set aside to let the flavours develop.", "Heat 1 tsp olive oil in a pan over medium heat. Add the remaining onion and cook for 4–5 minutes until soft. Add garlic and remaining chilli; cook for another 2 minutes. Stir in cumin, paprika, and the black beans. Pour in 2 tbsp of the reserved bean liquid and cook for 2 minutes more. Roughly mash the beans with a potato masher. Stir in the lime juice and season to taste. Remove from heat.", "In a small frying pan, heat 1 tsp olive oil. Crack in the eggs and fry to your liking — sunny-side up or with crispy edges.", "Toast your sourdough slices until golden and crisp. Top each slice of toast with a generous layer of smashed black beans. Place a fried egg on top, scatter over the feta, spoon on the salsa, and finish with chopped coriander."], "allergens": "Contains lactose, eggs, wheat.", "image": "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"}, {"id": "r256", "title": "Pistachio & Raspberry Overnight Oats", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "Creamy, protein-packed overnight oats layered with the richness of pistachio and the tart brightness of fresh raspberries. A perfect make-ahead breakfast that’s high in protein, fibre-rich, and bursting with flavour.", "kcal": 566, "protein_g": 40.7, "carb_g": 59.0, "fat_g": 18.7, "fibre_g": 8.6, "prep": "5 min", "cook": "0 min", "makes": "1", "ingredients": ["Semi-Skim Milk 150ml or 5fl oz", "Vanilla Extract ½ tsp", "Greek Yoghurt 100g or 3.5oz, 0% fat", "Porridge Oats 50g or 1.75oz", "Whey Protein 1 scoop, vanilla", "Pistachio Spread 1 tsp", "Raspberries 10", "Chia Seeds 1 tbsp", "Pistachio Nuts 5"], "method_steps": ["In a bowl or jar, combine the oats, protein powder, chia seeds, vanilla essence, and milk. Stir until well incorporated.", "Gently fold in the Greek yoghurt and pistachio spread. Stir until the mixture is creamy and smooth.", "Cover and refrigerate for at least 4 hours, preferably overnight, to allow the oats and chia to soak and soften.", "Before serving, give the oats a quick stir. Top with fresh raspberries and chopped pistachios for added crunch and colour."], "allergens": "Contains lactose, treenuts, peanuts, sesame.", "image": "/9j/4AAQSkZJRgABAQAAAQABAAD/2wBDABELDA8MChEPDg8TEhEUGSobGRcXGTMkJh4qPDU/Pjs1OjlDS2BRQ0daSDk6U3FUWmNma2xrQFB2fnRofWBpa2f/2wBDARITExkWGTEbGzFnRTpFZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2f/wAARCABqAKADASIAAhEBAxEB/8QAGgAAAgMBAQAAAAAAAAAAAAAAAgMBBAUABv/EADMQAAEEAQMDAgUCBQUBAAAAAAEAAgMRBBIhMQVBUSJhBhMycYGR0RQVJIKhI0JDc8Gx/8QAFwEBAQEBAAAAAAAAAAAAAAAAAQIAA//EAB4RAQEBAAIDAQEBAAAAAAAAAAABEQISISIxQTJR/9oADAMBAAIRAxEAPwCk30uop7Sp/lGaNyAms6ZlVu0K0lFwpIlKvHpuRXASZOk5TvpAQVHGy/4bKaboE7r1uNKJYg4FeWf8PZz3WQ2lvdJxsjHhDJRwlK85qCk8tcRwoy5cPDcGyPs+4U2yKktIKBxTB1Tpx4c0f2ox1DBPDmH+1T3iutZ+VH8xtDlVf5TOBrG62hm4L+C0fdqN2djhtB1j2T2jdawmslB0lpseFDvdacz45A6SJpAbVn8qDimR1geklE5S3GvGyayiUJctJ/Tbd2r2VaXprh9JKQzsg2w1yt3o7HDGbqHZZ0fTJPntc820LbjcyOMNHZMFMcEJaEDpwlnIAW0YvmkJpDqJTGtoWUsDTaIUOyKwo5QXE+y4BTSkC1mCOUHVWfOjcD6q/wBtJpoGgpnFSnfdZnkn40bnOEkEoI8pZxYm7tbIPyF6HqmYcPAlla4B9Uy/K85k/EWU3R/Uepu/oaAHXxf7KLxdJauwYYsHTIR7uCuxY4Bv5I+5Kzm/EWTF/C/O9VvqQMZ6nDxXt5XoI5G5MLZInB7Hi2u8rcWtsKyIyzp7wRR02UyGxEF3U5RH09+qgXNDftZTGt/0gRRAAWz2G+pbilOu13UZnYeEZmNBcT3Cjp+Zj9SiOi2St+oVwqSg7KAVfjwY3D1S7+AETcPHp31Or3WytrONFQ2B0rqY0kq86GNvEYRh7qABAHsFurahor7rjZ7rnPa37odWrjYJAqpSEJsogKG6GTuUXAUbjdA51rFznVwsn4hypsHq8crWPdGW7uawurYjt+FpclN6k5zX200aR9Px4vOy5MqWLXrJa2jd1Z9lk5WM/wCv5coYTs8NOk7r3AyZNVaz9iU6OR12Dz4TLkxV5a8I1mRNJoInOhne3bdz9t1t/DkmTgteyQyyROHpaGOOn/Gx9l6ZrjRItNBJ7lY3nsxU6u4v6aBv6pG7OHtatAkMDRwBVBVOobxxN8yj/wCKw4nUR7qN9qm/zDpoY8nD+UacQPU37rJ6RgSYEmUxh1hxa5l81vstRmJLI8TxShpoCkvIZOx4cYyHjhzF0jnSpy6XRoJa9pst4KdHM5rK88o45RONMzA2Qee/2RmJoSfpXzDwVIItE6KwoayncErAFeUxraCXG7U/dOtSpAbW5U0smX4jw6d8nXMWmqaPq+3lDN1R0WdFI91QOjHpMgFX7eUbFda1ZX0dIQEkNSP4uH0EyNGvdtnlN1WjWzEt2KPqnJo70Etu5RdQN9xdJnxNZQI1XdHvasR7/lIJ9VCiR2T4jvvsiFYYaqj37lOab5FJMbd753tNB7nb2VBWzN5MZvmb9lbkbUhVXJH9Xif9p/8AFenFOB8rnPtXfkKBc29Dix3kLz3Xo+rz5Rfj5VCq0dvwvQE7JEjbcSrtTI8TJ/PI3XI5zgFrdN+LZ8Voi6hjvkaNtY5H7rcMTS07Wq8+BBIDqjB/CJbDkX8Lq+LnRh8D2G+17j7hJyOrNYxzxbY2neSQ6W/juVkydCx9WtmuN/YsNFLn6QZaMk0klcazdJ7jo3ceaOWR7WP1Fp3pL6vFkzYTmYkgZISOe48KMXBZjzSSRFzTIbIJJCrdX6pJh5McUb4w5wunC7S0nnwqQ4sGI6Fr4wzLlaWukA7nYlKm6dkRyhjWxywDYekbDx7r0cMjMjHYTpsj1VwufG0DagufX9dOzDf02WXMEolc1o0+kgEGlrAuGxpG1l7n9Vxa0fdMmIt0Ud0p6k0A777WpaDtSDqBedtJdt25/RV+J+s4bHuVYi32O6qgObuQWj3aU+N29ahR96UxS2yi0Hgp3buq7ZIxsSP0tNc9gF+on2FK9gyl5Eb3y4rmtJ0ykmuw2/ZXZ/pB91n/ADXiXYAEnymyzShosAj2XOZtXZfAnISNkAmvnZFrBHZIRVDgIHEDwjLthwgf+FmAfwoNE0uJQgjVygr7Rao9R6RFlZAnL3NdVEdj4Wg00UqaUOdp7DurvxEtl8KkD44tEUbnPbRGo+ytDm96WfF0+GLKdKwEFxs7lXbra/8AKnjP9VyGXg+UJcALPHlCXFZ/UIMqaSP5bozG0WQ4G78ptaRswkFzT+V2UaFkjc/qk4TyyJoeKNAKl1mDJkyopoJNmfU0nZa3wJPK+ytwaoqNADuAsnJ65Hi5bIpY3NBAtx4K1myMkY0g8iwpVmOLG8rtNt+3hTpv8oaLDYKzO+UHEOA27hG9tt7UgDi02CT5CMU8WDseyIaqn2Q2QSnvaLpKI35pIQJDXC5z7UAc7rjwswSSRyluJ5RJbjzuszTkdpbzuUlpA3PK6f6/whCupgy/2Q7E8lAeVI5RpxLj2BUsbZQO5ToeQp/StNaA0eyhwBR90DuVaCJcdkn1NB+4QCHSaFgJ54UFGK1DQaO6LYEH9Vw7qP8AjWCCAXV/4hDS1xDSueibyVFigP5SpGA2nS8hAeCliABfK4AVyER+oqB9RWYDmi0D2C9gmFc7ssz/2Q=="}, {"id": "r257", "title": "Power Protein Toast", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "Packed with protein and fresh flavors, Power Protein Toast is the ultimate post-workout snack or light meal. With creamy Greek yogurt, a touch of spice, and hearty seeded bread, it’s a quick, nutritious option to refuel your body and keep you energized throughout the day.", "kcal": 685, "protein_g": 69.3, "carb_g": 52.2, "fat_g": 21.8, "fibre_g": 4.7, "prep": "5 min", "cook": "15 min", "makes": "1", "ingredients": ["Cucumber 1, medium", "Egg 3", "Tuna 1 tin, drained", "Sourdough Bread 4 slices", "Greek Yoghurt 2 tbsp, 0% fat", "Sriracha Sauce 1 tbsp", "Salt 1 pinch"], "method_steps": ["Boil the eggs for 9–10 minutes. Once cooked, cool under cold running water, peel, and chop into small pieces.", "Dice the cucumber into small cubes and set aside", "In a bowl, combine the chopped eggs, diced cucumber, tuna, Greek yogurt, and sriracha. Mix well and season with salt to taste.", "Toast the seeded bread slices until golden and crispy. Spread the tuna egg mixture generously over the toasted bread slices. Serve immediately as a meal or snack."], "allergens": "Contains lactose.", "image": "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"}, {"id": "r258", "title": "Protein Pancakes with PB Cream", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "Fluffy, high-protein pancakes that make a perfect post-workout meal or a weekend breakfast treat. These Protein Pancakes with Peanut Butter Cream offer a balance of slow-release carbs, quality protein, and healthy fats — ideal for muscle recovery or simply fueling your day. Quick to prepare, light to eat, and deliciously satisfying!", "kcal": 455, "protein_g": 30.8, "carb_g": 64.5, "fat_g": 8.2, "fibre_g": 2.7, "prep": "10 min", "cook": "20 min", "makes": "2", "ingredients": ["Semi-Skim Milk 150ml or 5fl oz", "Plain Flour 137.5g or 4.8oz", "Greek Yoghurt 100g or 3.5oz", "Egg 1", "Whey Protein 1 scoop, vanilla", "Peanut Butter 1 tsp", "Sweetener 1 tbsp", "Baking Powder 1.5 tsp"], "method_steps": ["In a small bowl, combine the Greek yoghurt and peanut butter. Mix until smooth and creamy. Set aside.", "In a large mixing bowl, whisk together the flour, sweetener, baking powder, vanilla whey, and a pinch of salt. In a separate jug, whisk the milk and egg together. Pour the wet ingredients into the dry ingredients and whisk until a smooth batter forms.", "Heat a large frying pan over medium-high heat. Add a splash of olive oil and swirl to coat. Once hot, drop heaped spoonfuls of batter into the pan to form small pancakes. Cook for 2–3 minutes until bubbles appear on the surface, then flip and cook for another 1–2 minutes until golden and cooked through. Repeat with the remaining batter, keeping cooked pancakes warm.", "Stack the pancakes and top generously with the peanut butter cream. Optionally, drizzle with 0-calorie syrup for extra sweetness."], "allergens": "Contains lactose, eggs, treenuts, peanuts.", "image": "/9j/4AAQSkZJRgABAQAAAQABAAD/2wBDABELDA8MChEPDg8TEhEUGSobGRcXGTMkJh4qPDU/Pjs1OjlDS2BRQ0daSDk6U3FUWmNma2xrQFB2fnRofWBpa2f/2wBDARITExkWGTEbGzFnRTpFZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2f/wAARCABqAKADASIAAhEBAxEB/8QAGgAAAgMBAQAAAAAAAAAAAAAAAwUBAgQGAP/EADgQAAIBAwIDBQYFAgcBAAAAAAECAwAEERIhBTFBEyIyUWEGI3GBkaEUFUKxwVLRM0NicpLh8PH/xAAZAQADAQEBAAAAAAAAAAAAAAABAgMABAX/xAAjEQADAAICAgICAwAAAAAAAAAAAQIDERIxEyEEUSJSMkFC/9oADAMBAAIRAxEAPwB1oNeCEmrA561bIFKOCKtyq4RthXh3mzmrKeZzQMeIIqyOypsRVGO1QmrQDWMHaY8qqCfSqIMDerqOtAxfmKpjB51Ek8UfilRfiwrO/ELRTvcR/wDKgY0OdwKo1Z24haFhi5j/AOVea7hcdyZGz5MKDCgqYx8ahhnlVl3G32r2n1NMgMhk93vXoZtQ7Jzgjwmige7rHMhycHfPPyp09CNbDvK8a4IEi9VNA02gYNJCUJ+YqUuo8iOchZDyPRqHcntG25DlTMVBbjS0J/BiN5PJjiuTv+G8UeRpuJq+kbJjBUfTYU97NtWwq4lnQEajg8wdwaR0OkMwMVJ5VVd6kbmsEsinBqcbVB8NDnnSCMvI2AKAQnWsl1xW1gcR6tbk40r/AHpNd8We8Eio5hjx3d929KyWtnLcSaYo2dvQVSce/bEq9dHVNLHGNVzdIg/oiwT9TSu9vbd8rH2knqSamD2duCPevHGf6TuaY2ns5EpLXEjMByCDFOqxz0I1bOZ7H/Tn4mr9ht4Rmu0fhFlIBm3Vcf05Woj4bZRN3YUDHYFsk/ej5UgcGcU0C9oYymGwG+VQbINuBj4V2z8LtlC6IFAVdIwoOBWK54dBpZniCgDcptU3n4/yQyxb6Zyyx3EB9zM6+gNHj4vf2594BKvqMfema8JXs9VuxJxnS5z96yMmlijgq3UEU8VGRbQtK4ZtseO2s4CSExP5PyPzraxVxkHI8xXPTWUcn6cH0ocVzdcMYgEyRc9J3oVi/UKyfsPbiBZUAYZFL5ILi3IMEpKj9D7it9nfRXsQeMjON18qKUDNy5VB+iuhdDeSasSwEEdQciqtc3MjYVUjX4ZNbpIADlQKhUU9KVtjpI2KuxNe0/CvADHWoYADrVBD0rBUJyABuTXMcSuprjiEccuIoWwy5GdvM4+4pzxm5/DWOR4pG0jP1P8AFc9O4ecuDlVUICeuOZ+pNUxztiXWkHs7Rr287OPAGcs2MBR8K6or+WWq29lEGYjdsjJPmTWP2fhSCxycGSXc9T/7Fa5TpGQMD7k0uR8n2GFowhLme4YzzlFH6Yhj6k710UcpeCJthlRSJWCLk4Gd9zW6C6SaFMHvRjSdsH6VHXF6K17Wxk7HkCRmqlsHcA4oKXCSMAGz8sVZZPeacHBp2yegpcnlVZNLoUYA5GMHcGvZAfHnVJdL5Gohh5c6L6MuzLcRRW0DyoCoTcqoJ2pXNxC0u/dvBK7dCFAYU+XDdxtwR18qUX/C4bUieKN9IOWGrb5Vz1NL8pLy5r8aEd9Y3BUTQuWiH6ScEH4UZVWWIKcnbqd62m4MsYjWNcHbGMkULiCCGRJkGgP0Axg1X4+Z1bmv7JZ8Kmdow29nLDe6oHKk7qMbH0p6hyDnxA4I8jQJ2hktoLqDCOpAdfUda2cQjaO7juCgRbjKlc53AyD8xn7V0ZVtbI4np6As3oarpycirk56VAAzkDBrmOg0acjkKoynHSvZb0xVG1VUQTe05IFsv6dzSp8MMry6U49oIzJZq3WNs/LrSqIDQK6MfRC+zXwr2l/Ayi2cYQd1ZX/Y1uvOP2zS4Vu0lI8MZB/aubv7ZS2oCuh9n+ELw6wMskY/FTMuARnC4yBXPmnj72VxPk9GZbq8nkWRLQQpnJ1bk16we7t55JEHaCQ5ZHO2fTHKmU8uXAK9MMc4yfLFRDLHEuSitnkCOVcqT7Op66FVxxjicE/dEWlWyVCdPLNdJwzi8N52YVl1gY0Z7w9CKzM9lIwHZBQw3J3xV/yiF21R4BUhkdNsH0NFXSf2LUy19DshZMMDhhUSFUTU+4Xck1zvFeJX3BxHOqLNGX0uvInbmKzL7QXnELdpIYokA/yySWqryTrZNQ29DSa/WxvYzJJlLhju52B9PLao4jxmMk2yYlVlOpgdh5b+dYHsJr5hMZBIdIBDED6DpRF4akcXeYJITsuM/tXN5KUtIuone2DjkMTK2OvMGj8aXtbRJsk6SBkeZ55qBaSCLUy5Ga9xOdE4OEOQzOFwT65/it8fayI2fThmCCb3Lxk+LBHxH/2mfFuLJO1pax4OOzkJ8juCPpSSPJOTyodszScQaRjkLuflsP3r1MmuLPPxp8kPtYA3NSr77H7UGM6lyTRI8atz9q4zqNTPg8m+396G756MfpRmVT5/WhlExnf61UQw3xzA2VJHryNIf8B9J8DeE10d3GpiI3+tJ5LdTATjIzy/ketPNcSdTsyP31Kk0/tZHv8Ah0bQzKl1CoV0OcEDYHHw61z+gp1yvLP9/Ks1x2ol1IWUjkVODVLnmhJpwzpr6RToMnupDsyuNIJ8x6UO2h7bK69LDzO2KSjjtwLQW89vFMgGMsCDj1oFtxO2EwEsDRA/qjYnHyrivDaOyM0tD9Ie+dT4x4QBnVv0p1wqNoYW1HxEHT1FcrHxe0gnxFcOM/rKbftTWz4lHdTaRdq48lIGagouXvRSrmlpMYcVhW70wkgBTqpa1g9oS8ChmJ3UHn/3TRUOdTbk0QmNFJdkUDqxxSuW2BUktC2K7TWCcq3kRgg+vrTiBExqQ4ON+lct7QXsU0qCwlHaKctIg2x5etZY7u/0jMqr6qmD/arY8FP2TvLPR1nEr2C0tyZJlQk8s7muYmumvrgNgrEvhB/ehCBpX1Sszt5mrvIsC4XGr9q6oxKHyfZCrdLij1xL2MWkHvH7VaOMxw6cd9zk+g8qHawF5e0kyTzAPP4mt+gmUD/SaW75MpEcUa4BmMHI5UcYxzoEG8YPp5V6TIx5fCpjjFiKodJ2IqckndceuanO3xqggGQA/OsVzb6FCjGKYczUuiuO8KwNHN3MLB9SZBG2w5/GsplTOmUdmfPGV/6roprVWztilN3ZHOwz8qypz0K5T7Mq2/aAnCMvmpzQvwKKSdNClt5Yn1RlkPptULxC7jOHCyD1G9VWZf6QjxfTCPbohGUOT5DNTDCjMQQWx/UBivDi4J71vj/adqt+bwDnE1byJvZuDSNSwDQB3gPIMa9+CibmM/Hes353AB/gvQ3445OI4T86Pkk3ChgtskY2X5kV46FBpX+LvLg9EFaFsywLSuz+WTS+VLpDLH9hjca8rF3v9p/n+1XgtCZFZzv022FWtbbvrjIAPKmCRYcVCrdFplSBt4sfT+a1Inv122IIqsS6WGOdGfw5HMHNBILPRLgFc4waJpBGCRmhwtqkYjbOKKdWelZmDgY6c68dhU9a8eQpxTyirAZ9KpVx0oGPMg071llg2Jxmth5CqNzrAFstspG4BrJ+XozDKCm0wHlQB/NK0Mhd+VRFvD1oUnCou1Hd23pz0NCbxj4GigCB7JYx4BmqLagnl9qbXAG23SgADfbrSt+x0jPHakHI3rdHCBGy4Oc1MYH3rUPE3yrBAwpokQAHdutMDHuNsUCMd9PiK2SfxR0KzMVAPI/WoUgHr9as3jFV6j/3WiAsFCsSAdzV2bflQ/1H41J51jH/2Q=="}, {"id": "r259", "title": "Spiced Egg & Yogurt Crumpets", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "A creamy, protein-rich breakfast featuring mashed boiled eggs combined with spiced yogurt, paprika, and chili crunch oil, all served on warm, fluffy crumpets. A satisfying, high-protein meal that balances heat, creaminess, and crunch—perfect for a nutrient-dense start to the day or post-workout fuel.", "kcal": 405, "protein_g": 24.1, "carb_g": 37.5, "fat_g": 17.5, "fibre_g": 4.2, "prep": "2 min", "cook": "10 min", "makes": "1", "ingredients": ["Eggs 2", "Crumpets 2", "Greek Yoghurt 2 tbsp, 0% fat", "Chilli Crunch Oil 1 tsp", "Paprika 1 tsp", "Chilli Flakes 1/2 tsp"], "method_steps": ["Place the eggs in a saucepan and cover with cold water. Bring to a boil, then reduce heat and let simmer for 7-8 minutes for soft-boiled eggs or 9-10 minutes for firmer yolks. Transfer to an ice bath for a couple of minutes, then peel the eggs.", "In a bowl, mash the boiled eggs with a fork. Mix in yogurt, paprika, chili flakes, and chili crunch oil until creamy and well combined.", "Lightly toast the crumpets in a toaster or under a grill until golden and crispy. Spread the spiced egg mixture over the warm crumpets. Top with an optional extra dollop of yoghurt"], "allergens": "Contains lactose, eggs, wheat.", "image": "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"}, {"id": "r260", "title": "Sticky Mango Protein Oats", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "This creamy, dreamy bowl of oats is infused with coconut, topped with fresh mango, and finished with a silky coconut drizzle. It’s a nourishing, tropical-inspired breakfast that feels indulgent while delivering plenty of fibre, healthy fats, and protein. A perfect way to start the day — or treat yourself to a cozy evening bowl.", "kcal": 585, "protein_g": 30.6, "carb_g": 64.1, "fat_g": 22.7, "fibre_g": 7.4, "prep": "15 min", "cook": "12 min", "makes": "1", "ingredients": ["Water 150ml or 5fl oz", "Salt 1 pinch", "Mango 120g or 4.2oz", "Light Coconut Milk 200ml or 6.7fl oz", "Porridge Oats 45g or 1.6oz", "Vanilla Whey 1 scoop", "Honey 1 tsp", "Flax Seed 1 tsp", "Corn Flour 1 tsp"], "method_steps": ["In a small saucepan, whisk together the 100 ml light coconut milk, 1 tsp honey, and 1 tsp cornstarch. Bring to a gentle boil over medium heat, then reduce to a simmer. Cook for 5 minutes, stirring occasionally, until slightly thickened. Remove from heat and set aside.", "In a bowl, combine 45 g oats, 150 ml hot water, 1 tsp flaxseeds, and a pinch of salt. Let it sit for 10 minutes to soften.", "Transfer the softened oats to a pot. Add 100 ml light coconut milk and cook over medium heat. Once it starts bubbling, reduce to a simmer and cook until thickened to your liking, stirring often. Stir in 1 scoop of vanilla whey during the last minute of cooking. If the mixture gets too thick, add a splash of extra coconut milk to loosen.", "Spoon the oats into a bowl, top with sliced fresh mango, and drizzle generously with the coconut sauce.", "Sprinkle with white sesame seeds and desiccated coconut for extra crunch and flavour."], "allergens": "Contains none.", "image": "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"}, {"id": "r261", "title": "Zesty Lime Cheesecake Pots", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein Med-Carb", "tags": "High Protein / Med Carb", "description": "A light and refreshing no-bake cheesecake-style treat, these high-protein pots are made with creamy cottage cheese, Greek yogurt, and zingy lime. With a crunchy granola base and no added fat, they’re the perfect balance of indulgence and nourishment — ideal as a post-dinner dessert or a high-protein snack.", "kcal": 359, "protein_g": 31.1, "carb_g": 43.3, "fat_g": 6.6, "fibre_g": 4.2, "prep": "10 min", "cook": "0 min", "makes": "2", "ingredients": ["Greek Yoghurt 125g or 4.4oz, fat free", "Cottage Cheese 125g or 4.4oz, fat free", "Granola 50g or 1.7ox", "Lime Juice 1 lime", "Lime Zest 1 lime", "Vanilla Extract 1 tsp"], "method_steps": ["Add the granola to a blender and pulse until you achieve a fine, crumb-like texture. Divide evenly between small ramekins or dessert jars and lightly press down to form a base.", "In a food processor, combine the cottage cheese, Greek yogurt, vanilla extract, lime juice, honey, and lime zest. Blend for 12–15 seconds or until smooth and creamy. Avoid over-processing, as this can make the mixture watery.", "Spoon the creamy filling on top of the granola base, smoothing the tops with a spoon or spatula.", "For a firmer texture, refrigerate the pots for 30 minutes before serving. Otherwise, they’re ready to enjoy immediately.", "Garnish with extra lime zest or a slice of lime if desired."], "allergens": "Contains lactose.", "image": "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"}, {"id": "r262", "title": "Banana & Peanut Butter Toast", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Carb", "tags": "", "description": "", "kcal": 580, "protein_g": 20.7, "carb_g": 70.2, "fat_g": 24.3, "fibre_g": 11.1, "prep": "1 min", "cook": "10 min", "makes": "1", "ingredients": ["Banana 1, large", "Sourdough Bread 2 slices", "Peanut Butter 40g or 1.4oz", "Honey 1 tsp", "Coca Powder 1 pinch", "Cinnamon ½ tsp"], "method_steps": ["Preheat your air fryer to 200°C (392°F). Slice the banana and place the slices in a single layer in the air fryer basket. Air fry for 10 minutes, until golden and caramelised. Meanwhile, toast the bread to your liking. Spread peanut butter generously over each slice of toast. Top with the hot banana slices straight from the air fryer. 6. Drizzle with honey, then finish with a sprinkle of cinnamon and a touch of cocoa powder if using."], "allergens": "Contains treenuts, peanuts, wheat.", "image": "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"}, {"id": "r263", "title": "Buckwheat Pancakes", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Carb", "tags": "", "description": "", "kcal": 656, "protein_g": 16.8, "carb_g": 115.6, "fat_g": 14.2, "fibre_g": 11.5, "prep": "5 min", "cook": "10 min", "makes": "1", "ingredients": ["Almond Milk 120ml or 4 fl oz, unsweetened", "Buckwheat Flour 120g or 4.2 oz", "Banana 1 medium", "Blueberries handful", "Strawberries 5 small", "Maple Syrup 1 tbsp", "Olive Oil 2 tsp", "Baking Powder 1 tsp", "Salt 1/4 tsp"], "method_steps": ["In a mixing bowl, mash the banana until smooth. Add milk and mix until well combined.", "In another bowl, sift together the buckwheat flour, baking powder, and salt.", "Gradually blend the dry ingredients into the banana and milk mixture until a consistent batter forms.", "Heat olive oil in a non-stick pan over medium heat. Pour a ladleful of batter into the pan to form each pancake. Cook until bubbles appear on the surface, then flip and cook the other side until golden brown.", "Plate your pancakes, and drizzle with maple syrup and garnish with an array of fresh berries"], "allergens": "Contains treenuts.", "image": "/9j/4AAQSkZJRgABAQAAAQABAAD/2wBDABELDA8MChEPDg8TEhEUGSobGRcXGTMkJh4qPDU/Pjs1OjlDS2BRQ0daSDk6U3FUWmNma2xrQFB2fnRofWBpa2f/2wBDARITExkWGTEbGzFnRTpFZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2f/wAARCABqAKADASIAAhEBAxEB/8QAGwAAAgMBAQEAAAAAAAAAAAAAAwQBAgUGAAf/xAA3EAACAQMCAwUHBAEEAwEAAAABAgMABBESIQUxQRNRYXGRBiIyQlKBoRRisdEjM4KS4UNTwfD/xAAZAQACAwEAAAAAAAAAAAAAAAAAAQIDBAX/xAAkEQADAAICAQMFAQAAAAAAAAAAAQIDESExEgQiQRMyUWFxgf/aAAwDAQACEQMRAD8A3+yqRHS+SVzk4PLeleIXCwWkjdqykD5TvmhvS2HfBotpTGo4ycDxogTwrgjxadblJZZXlKHYE7V11hdx31qk0Z5jBGeRpTWyy8VRyx8JvyqQq0ALnmKgqvjUioZ0rUNHGwxnFL9mvdUHs02YqD4mga56ImiIB0nIocUL4OtRvUm7s1k7MzRFx8urel5uL2SRymNhJIgz2e4JpPhbHKdPS7HI7Zl60QQEDnWJBx+3Z1WeEx5+YHIrXXs3UMgDKdwQcg0k0+iV46xvVIOIyOorwj8R60EImdlqTGmMlRUiAfs1HMj1r2lR1HrQNKY+AVGlfoFAg50/UvrVSF+pfWg6U+gVOEHyigAvuj5h61QlfrFQdORsMVEmgj3QPSgDkOCXlzcW1xaJMylULJgZPiBWWb1mj0Hvyc99M+zMkkfFRLHjAUhs9c1PGeHsbp5oI8Bzkqo2zVeto1q1Fszjk8q6r2QYx2k2rca9h9q5lLefIHYvnyrqvZ61lt7UgqMudR8KJ3slmqXHZsG4TGScCpW7jLhNyeu1SlsTuVHjR1t99WkZ8qsMRLINiCc1kcYspVkt3to+0aU6dHQnz6VtsxUbgZpK7ujDdQSSNmD9p5N4j/8AcqoyuePyjT6dVtr4aZx3E+A39tPhnhOrfKk+7+KHb2EllMlxLKsgUEb5A5fmuq41xCNoO2ARtJwD4Vyl1NLfzALvnpVf1ap62ao9PELzpGvM0PFOHL2aKsqqM+FT7LXEi3EljMDgAuu/I9aTtrOa2QqMBnXYNkir8JS4h4k1w2xVSB1z/wBUReqFbmsbT/w6zQOmqrEbYwTS1vxBpnSMICzHGAN60DC6j3tI+xrUqVdHOctdi+gAZ38q9jwaj4/cvpUYOPiX0piA9mM7g1BRe40cg/UvpVSWHVf+NAAhjlg14gd1XIZvnA/20Jon/wDef+IoA56x4dDbsCrAVpiCNuZU0OOFRg7586YVcbZ/NRJFVjjRuaetORMAmoFQvfQBaxqA8g1Z3Ve/z8KuA0h/A8KAYU3mNkX7n+qlHlkxqJqYrYDfGTTSR4FAhWWZLcqswbDnAYKcDzIoUsVvJAyI0bkjGSdLCpNxNKpZdBUZ2086VXiwcYnjwuMZ0VjqpbNUzSRmcU4LcAKkKns2GXw4xnpigWXDjZ/6sUZOc5L71qXD8OlTC3UC+BYris24u7aPIF2Bj6GBP8U/H9knkprTGsIBpIDeOSaBLcLAfiZm6KNzWXLxCGQrmS6IHPA2q6z27BSokY55YII/FR8dC2dJ7P8AELRHVpopVmc6VY7gfbpXU4Fcb7OPE18AYpMDOCV2DV1Ql8a1YvtM+TsJJAjj4cHvFKSQMmSDqH5ppZa8xDDbnVpWZplBOzgeGKjtB0b8Ua5t0lBDDBPUUibWFHwwYMP3GojGO0x1z/tqvaeH4qFZAMBjVS/7hTAGg32jk/H90eFNcnvRuEUEkkj+6WDaNwTjxBpu0PaJLggkp086ABlWllLNTEUVREBpFGRcHNIAiqFFBvXMcGQSoyAWHQUcUtxB3S2zHzDAkZ5io5PtZKPuQinYzM36eV0Y7+6Pzil7sRcPUtO0eg7jWMVMk0S+7NDJEzcuzY71m3UfDZ5R2lzOJScgyrnesbSfwa1tfJMt/YT6SFt8ZycPk+hqjLw93zFsDscEH8UU8NtXAZJLfbbc6fxQTwu1UZBiPir0aQbZT9TZISLfSR3KBk+pqguLcElkCk/uBPoKo9jYqx1yRA/t3quLIPqjDSuORUYz96kkvwRbZucEmJlbBXSVwAOhFbIeuOiuWwyOBGw3QIcnPnXT2MjS2sbNu2MN59a0Y6+CjJOuRwPV1egirA1aVBWOseNK3UZaMsoUuv1d1HVsPjFWkUdmxP0mgDLBl+mD1P8AVXPa7e7EPuaArkgZPPqKuGI8R50DKo4Gx3H3p7hrAXWPqUgUggkDfEpHiaPGrqDIkgym+eQFMQ/JF2L4+U8qtrVELMQAoySegottcQ8Qt9cbKw5MAeRpLitlLJYzRRsfeXZgM4PMZFIYBfaLhzTPEsrF0HVCFJ7gafMX6yBWjdcHB5Z+1fO34dxM3GgwMMndgNh41u8M4vPwW1aC6VjoJ0k9cmoZHr+F2GPPhdmpfQrAjLI4ManY/MKxbw2rJntCepJG4qnEOMW8769erb3hkjPlV+FcEk4pCLzVoEwZcDfAzjf0rIoVVz0bLjwjvkQilsboSBdetd9JTcjwprgvDLDiMrEuAEO6AEMf+q2rD2OtrOV5XlldyNjkAD8VznFOFXXA7z9TbydpADu3Jh4EdfOtDmUuDJLqq0x/ifs9a202pNaoRq3fOPWsdzEIpJIJcdm+kL3jvp+84pPxa1URkllGHJ2ArHs4JLa8kE3ugpsc5HMb0p4TpovrGqc40+f0PR8VhEHaM7LKDjsUOAfEnuoTX93M2p53wRgKpIUDyFLXOhlI0jPQ43qkMgAA6D70bWtovx4VjrVcnWeznE3lf9LM5c4yhY7+VdAK4Thl4lpxKKRnCgN7x8MV11rxW2upBFFJ/kIyFKkEj71PHTa5Mnq4mL9vyPqMtQ+JTiK1YdWGPtUyTpbpqfdui1z99xWKabQZVJJ97qAO6rTIGjXIHxDHTNFVSB8w8M0KPQUB90qeRGKKmM7BT6CkBdOx1Z/SXY8ezb+6mcI8GiKG6U5BOYmIPhTfaDf3h61YOukNkUDMu1NxZXHawQ3C53f/AAkh/A+FdDZ30d4NkkicfJIuk/bvpPWncDVGSMnbY+dAGnJbxsclcHvFK3XD0nGGVWHcRQkvZ4dv9Ve5ufrRY+LWznTJqibucbetMN6M88AtVbV2IH2peEvwK4YopazkOSAP9M/1XRIySrqjdXHepzVHjDDDAEdxGahUbLIy+L55Rl8R9oreO2Xs5FZmbGAelc7xfia8RjFvDuGGXOOXhXUTcF4fM2XsoCe/Tj+KHHwXh8J/x2iL5E1D6db22WvNjS9i5OMtbZ4opYEYqirqOOZzSAlK3bEuzal2DV9CfhFk7FjAMldJw5GR3UBeAcMRtQsYSe9st/Jq6vdOijHfhfkcFOy5Gk9N81s8K9mf1lmkzvKjPkgAbY6V1kdnBCcxQQoe9YxmrSOqLmSQKO9mxVajRoyeod9cHPR+yiQSq4ujqB3DKG28hWnZ8Nt7Jw8SFpR/5HOSPIchUT8Wt02hDzt+wbetAeW4ul9/VEn0p/8ATU+lozNunti/GuJlA9vZo09wwwSvJPM9/hXMqZ4o9DwOD36T/NdotuVQaUXA8qkwKx3RcbZXoaE2hNbMjgi3UVioMAbLEgtJjAPTGDTl5fT2aITbozPkKFlzyGSeVPqunOFUA7+VK8TsxeQhNRVlJIYU/wCiGUw65Dk1YDoc/YUuvx0blGMbVDZPQwFBxljU6QCdz6UEE6jueVGUnHOnsWiyoD1NeNurZ6/avZOBuav/AFTELtYR/L7p71OP4qeyuo9o7yXyY6v5phQN6k8qYC5fiKjaeJvNKqZ+Ijb/AAHxKkUxzAzXjzFACMt1xXcJFbZ8SaGJeKv8ckEfgiZ/mtFvirw+I+VAGcsF62TLeFx3D3f4qf0EROqSFZD3sxJrQHwV7upALJaovKIL5GiCADYKcUcAEbioYALsMUwBCNRtpI+1eOlefLxqQTv5ipHWgAfunu9f+q8VBHu7fmr/AN1TqaAP/9k="}, {"id": "r264", "title": "Caramelized Banana & Walnut Porridge", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Carb", "tags": "", "description": "", "kcal": 503, "protein_g": 14.9, "carb_g": 71.1, "fat_g": 18.0, "fibre_g": 6.6, "prep": "1 min", "cook": "12 min", "makes": "1", "ingredients": ["Semi-Skim Milk 150 ml or 5 fl oz", "Water 150 ml or 5 fl oz", "Oats 60g or 2.1 oz", "Banana 1/2 a medium sized", "Honey 1 tsp", "Brown Sugar 1 tsp", "Ground Cinnamon 1 tsp", "Walnuts 8 (4 whole, 4 chopped)"], "method_steps": ["To a saucepan, add the oats, cinnamon, salt and wet ingredients. Cook on medium heat for 8 to 10 minutes.", "Next, break up 4 walnuts and add them to the saucepan. Continue to stir the oats.", "To caramelize the banana, spread the sugar on a plate. Slice the banana in half and then place the flat side down on the plate, covering it in the sugar. Next, to a lightly oiled pan (using 1 kcal spray) on low-medium heat, cook the banana for 3 minutes.", "When the oats are ready, add them to a bowl and place the banana on top. Serve with the 4 extra walnuts and honey."], "allergens": "Contains lactose, egg. May contain sulphites", "image": "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"}, {"id": "r265", "title": "Caramelized Plum & Cottage Cheese Toast", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Carb", "tags": "", "description": "", "kcal": 348, "protein_g": 15.2, "carb_g": 64.2, "fat_g": 3.2, "fibre_g": 2.3, "prep": "5 min", "cook": "10 min", "makes": "1", "ingredients": ["Plums 2, whole", "Sourdough Bread 2 slices", "Cottage Cheese 2 tbsp, fat free", "Honey 1 tsp", "Pumpkin Seeds 1 tsp", "Thyme 1 sprig"], "method_steps": ["Start by caramelizing the plums. Place a pan over medium heat and add the sliced plums. Drizzle them with honey and let them cook, stirring occasionally. The plums will soften and begin to caramelize in the honey. Add a sprig of thyme to the pan for a subtle, herby aroma. Once the plums are nicely caramelized, take them off the heat.", "While the plums are caramelizing, toast the sourdough bread slices until they are golden and crispy. You can use a toaster or a hot skillet for this.", "Spread the fat-free cottage cheese evenly over each slice of toasted sourdough. Place the caramelized plum slices on top of the cottage cheese layer.", "Sprinkle a handful of raw pumpkin seeds over the top for a crunchy texture. If you like it sweeter, drizzle a little more honey over the toast."], "allergens": "Contains lactose, wheat.", "image": "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"}, {"id": "r266", "title": "Carrot Cake Overnight Oats", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Carb", "tags": "", "description": "", "kcal": 428, "protein_g": 14.8, "carb_g": 62.2, "fat_g": 13.2, "fibre_g": 10.4, "prep": "10 min", "cook": "0 min", "makes": "1", "ingredients": ["Almond Milk 3/4 cup, unsweetened", "Cinnamon 1/2 tsp", "Oats 45g or 1/2 cup", "Nutmeg 1/2 tsp", "Carrot 1 small", "Greek Yoghurt 50g or 1.7oz", "Honey 1 tsp", "Chia Seeds 1 tbsp", "Walnuts 2", "Raisin 2 tsp"], "method_steps": ["In a jar or airtight container, add all the ingredients: oats, grated carrot, chia seeds, cinnamon, nutmeg, maple syrup or honey, almond milk, raisins, yogurt, and crushed walnuts. Mix well to ensure everything is thoroughly combined and the oats are fully immersed in the liquid.", "Seal the jar or container and place it in the refrigerator to chill overnight. The oats will soak up the flavors and liquid, softening into a creamy, carrot cake-inspired breakfast.", "Take your Carrot Cake Overnight Oats out of the fridge, give them a good stir, and enjoy a delicious, hassle-free breakfast. Top with a little extra grated carrot or a sprinkle of cinnamon if desired."], "allergens": "Contains treenuts, sulphites.", "image": "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"}, {"id": "r267", "title": "Cherry Quinoa Porridge", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Carb", "tags": "", "description": "", "kcal": 458, "protein_g": 13.5, "carb_g": 86.0, "fat_g": 7.0, "fibre_g": 10.3, "prep": "2 min", "cook": "20 min", "makes": "1 portion", "ingredients": ["Red Quinoa 60g", "Frozen Cherries 60g", "Chia Seeds 10g or 2 tsp", "Apple Juice 300ml", "Water 50ml", "Yoghurt 1 tbsp high protein", "Blueberries handful fresh or frozen", "Pumpkin Seeds 1 tsp"], "method_steps": ["To a pot, add the liquids, red quinoa, frozen cherries and chia seeds. Simmer on low-medium heat until the quinoa has absorbed the majority of the liquid. It should be a thicker texture, not watery. This may take up to 20 minutes.", "Leave the porridge to sit for 3 to 5 minutes before transferring it to a bowl (optional). Add a tbsp of yoghurt and top with blueberries (or berries of your choice) and the pumpkin seeds."], "allergens": "Contains lactose.", "image": "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"}, {"id": "r268", "title": "Cinnamon Quinoa with Fruit & Nuts", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Carb", "tags": "", "description": "", "kcal": 442, "protein_g": 16.6, "carb_g": 66.0, "fat_g": 12.8, "fibre_g": 8.3, "prep": "5 min", "cook": "20 min", "makes": "1", "ingredients": ["Almond Milk 1 cup, unsweetened", "Peach 1, small", "Quinoa 90g or 1/2 cup, tricolor", "Raspberries 1 handful", "Salt pinch", "Maple Syrup 1 tsp", "Almonds 2 tsp, flaked", "Cinnamon 1 tsp", "Desiccated Coconut 1/2 tbsp"], "method_steps": ["Thoroughly rinse and drain a cup of quinoa to remove any natural coating, which can make it taste bitter.", "In a small saucepan, combine the quinoa, almond milk, cinnamon, vanilla extract, and a pinch of salt. Bring the mixture to a high simmer. Once it starts simmering, cover the saucepan and reduce the heat, letting it gently simmer for about 15 minutes. Be sure to keep an eye on it to avoid it bubbling over, and stir once during the cooking process if necessary.", "Once the quinoa has absorbed most of the almond milk and appears cooked, remove the saucepan from heat. Let it sit covered for another 5 minutes, allowing it to fluff up and absorb any remaining liquid.", "Divide the cooked cinnamon quinoa between two bowls. Top with the toasted almonds, desiccated coconut, slices of peach, a handful of raspberries, and drizzle with a tsp of maple syrup."], "allergens": "Contains treenuts, sulphites.", "image": "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"}, {"id": "r269", "title": "Coconut-Lemon Pancakes", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Carb", "tags": "", "description": "", "kcal": 490, "protein_g": 11.6, "carb_g": 62.9, "fat_g": 20.7, "fibre_g": 5.6, "prep": "10 min", "cook": "20 min", "makes": "3 portions", "ingredients": ["Almond Milk 360ml or 12 fl oz", "Maple Syrup 3 tsp", "White Flour 200g or 7 oz", "Coconut Oil 1 tbsp", "Strawberries 15 medium", "Hazelnuts 6", "Blueberries 3.5 fl oz", "Baking Powder 1 tsp", "Peanut Butter 3 tsp", "Lemon Zest 1 lemon", "Walnuts 20g or 0.7 oz", "Desiccated Coconut 2 tbsp"], "method_steps": ["In a large mixing bowl, combine the flour, baking powder, lemon zest, and desiccated coconut.", "Gradually pour in the almond milk while whisking the mixture, ensuring you achieve a smooth and lump-free batter.", "Gently fold the blueberries into the batter.", "Heat the coconut oil in a non-stick skillet over medium heat.", "Once the oil is hot, ladle portions of the batter onto the skillet to form pancakes. Cook until bubbles appear on the surface and the edges seem set, then flip to cook the other side until golden brown.", "Transfer the pancakes to a serving plate.", "Drizzle a teaspoon of peanut butter over the pancakes. Garnish with halved strawberries, hazelnuts, walnut nuts, and a drizzle of maple syrup."], "allergens": "Contains treenuts, peanuts, wheat and sulphites", "image": "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"}, {"id": "r270", "title": "Cottage Cheese & Peach Toast", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Carb", "tags": "", "description": "", "kcal": 341, "protein_g": 15.4, "carb_g": 64.0, "fat_g": 2.5, "fibre_g": 2.5, "prep": "15 min", "cook": "15 min", "makes": "1", "ingredients": ["Peach 1 medium", "Sourdough Bread 2 slices", "Cottage Cheese 2 tbsp, fat free", "Honey 1 tsp", "Flaked Almonds 1/2 tsp", "Brown Sugar pinch"], "method_steps": ["Begin by preparing the peach. Preheat your oven or use a pan for roasting. Place the sliced peach on a baking tray or in the pan. Sprinkle a pinch of brown sugar and drizzle honey over the peach slices. Roast them until they are soft and have a slight caramelization, around 10-15 minutes, depending on your method.", "While the peach is roasting, toast the sourdough bread slices to your desired level of crispness, either in a toaster or on a skillet.", "Once the bread is toasted, spread the cottage cheese evenly over each slice. Once the peach slices are roasted and caramelized, place them on top of the cottage cheese layer.", "For added sweetness and texture, sprinkle a pinch of brown sugar over the peaches and cottage cheese. Finally, garnish with a sprinkle of flaked almonds for a nutty crunch."], "allergens": "Contains lactose, treenuts, sulphites", "image": "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"}, {"id": "r271", "title": "Creamy Vanilla Rice Pudding", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Carb", "tags": "", "description": "", "kcal": 416, "protein_g": 13.3, "carb_g": 68.8, "fat_g": 9.6, "fibre_g": 1.1, "prep": "5 min", "cook": "50 min", "makes": "2", "ingredients": ["Semi Skim Milk 500ml or 17fl oz", "Single Light Cream 100ml or 3.4oz", "Arborio Rice 80g or 2.9oz", "Jam 2 tbsp", "Honey 1 tbsp", "Vanilla Extract ½ tsp", "Ground Cinnamon ½ tsp", "Nutmeg ¼ tsp"], "method_steps": ["Add the arborio rice, semi-skimmed milk, light cream, cinnamon, nutmeg, vanilla extract, lemon zest, and honey to the pan. Stir gently to combine.", "Bring to a gentle simmer over medium heat, stirring frequently to prevent the rice from sticking to the bottom of the pan.", "Once simmering, reduce the heat to low and cook uncovered for around 50 minutes, stirring every 5 minutes. The rice should become tender and the liquid should reduce to a creamy, pudding-like consistency.", "If the mixture thickens too much before the rice is fully cooked, add a splash of milk to loosen it slightly.", "Remove the lemon zest and taste the pudding. Adjust the sweetness or add a touch more vanilla if desired.", "Spoon into bowls or jars and serve warm. For an extra indulgent finish, top with 1–2 tablespoons of jam."], "allergens": "Contains lactose.", "image": "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"}, {"id": "r272", "title": "Golden Glow Porridge", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Carb", "tags": "", "description": "", "kcal": 520, "protein_g": 10.3, "carb_g": 94.2, "fat_g": 11.0, "fibre_g": 10.6, "prep": "5 min", "cook": "12 min", "makes": "1", "ingredients": ["Oat Milk 185ml or 6.3 fl oz, unsweetened", "Flaked Almonds 1 tsp", "Banana 1 medium", "Ground Ginger 1/8 tsp", "Oats 60g or 2.1 oz", "Ground Cinnamon 1/4 tsp", "Raisins 1 tbsp", "Ground Turmeric 1/4 tsp", "Chia Seeds 1 tsp", "Maple Syrup 1 tsp", "Vanilla Extract 1 tsp"], "method_steps": ["Begin by slicing the banana into thin rounds.", "In a saucepan, combine oat milk, turmeric, ginger, cinnamon, black pepper, salt, vanilla extract, and maple syrup. Heat the mixture on a low flame, whisking occasionally to ensure even distribution of spices.", "As the milk warms, stir in the oats and sliced bananas. Continuously stir to prevent the oats from sticking to the bottom and ensure the banana slices infuse their flavor into the porridge.", "Allow the mixture to cook on a gentle simmer until the oats soften and swell, absorbing the spiced milk and forming a creamy consistency—typically around 10-12 minutes.", "Once your porridge achieves the desired thickness, remove from heat.", "Pour the creamy porridge into a bowl, and elegantly garnish with raisins, chia seeds, and flaked almonds.", "Pour the creamy porridge into a bowl, and elegantly garnish with raisins, chia seeds, and flaked almonds."], "allergens": "Contains treenuts, sulphites.", "image": "/9j/4AAQSkZJRgABAQAAAQABAAD/2wBDABELDA8MChEPDg8TEhEUGSobGRcXGTMkJh4qPDU/Pjs1OjlDS2BRQ0daSDk6U3FUWmNma2xrQFB2fnRofWBpa2f/2wBDARITExkWGTEbGzFnRTpFZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2f/wAARCABqAKADASIAAhEBAxEB/8QAGgAAAgMBAQAAAAAAAAAAAAAAAwQBAgUABv/EADwQAAIBAwIDBQUGBQMFAQAAAAECAwAEERIhBTFREyJBYXEygZGh0QYUQoLB4SNSYnKxM/DxFURTc5Ki/8QAGQEBAQEBAQEAAAAAAAAAAAAAAAECBAMF/8QAHxEBAQADAAIDAQEAAAAAAAAAAAECESEDIhITMUFx/9oADAMBAAIRAxEAPwDWIHPSNugqy89wfhQtYA5gHzxU6s7ZXb5/OqGopAudjkjniudz4g46YoCls7D5Z/Wrktp2X/fxqaGd9oYbm6s1W0BbDZdP5ulD+z3D7ixtCJyyktqCc9I6VpqzZO2PI/8ANT3wcYGeuP3qgyEgfi38qnOfwt8KEuplww39CKlmYD2N+XjQXyf6qpNPHbJ2k8ojTI7zYAFRqbIwoPpWdxnhN5xMRdkNAQn2lzz8aDWEysuVwwPiDXMx6Ee8bUC2sGtLeONdWEUAll6UQsyb7HyJxU2JDtnYL8ag5zvjfyJoOoAktJzPIMdqlZtTaQ6nyJOaAjePd/8AzVcnOMN8KjYbsR8T9ahgp7wI5880FiWydmx61U5xzce+hF0JwXPuaqsYgN3f5mgJoJ/8mP7q7S3hrxj+YUISL+Eyn8p/Wrg7ZKysfQfWgW7WRs4Kjr41IkfBKhffQgDv3R8KZ+6n7qJtXNvZ6VAS1LyzBGCgHxpmcdiRpXVnmPEUikbIchyPTwo2Cc6n3PUmiqm6CnHZnHUCiBmcboRt1FC7AMe8QfeausekEBvDz2qouGbJAjPTc86ZEaooe47pG4TO/voaBLOATyEFsZTP4R1rDkvn4ndsuvTApxnPtn6V555zCbrUx205uPQRNotkLnfaMZ5edZcn2su+10pZTc8d44rYSzgs1RIx3vEAfOsi7snF8hViqH2Wx/vrXPfNlLp6TCVvRXd5pVgsTqcZ7xBFMfeYJZWinjKMoyWxtj1rJiluILdEQpkYA15w3y2pS5FxJrFwxaNiCyocjHPFPv0fXts3llJGvaQnXH6bikO0byPoKtDx2KySMiMpAMB1P4BjnRuKWaMgvLUakf2gGwB51045zKbjzs1+lTM2M6SPXFFhlVkKtge+kkQg57M//dWKyYzpPvk+las2yPG64wCT6GuLgHYnPmRQQjMveBB9f2oawmNjpQH8xoGTLlctJHihC9XtAiYbz1AVxj7RMGNFPnk/pVXtC64Dxr6IeVOrxSS5t4MB7lFLeZzRkuleMILpGUHOM0rxjhkl7mSFsyadOCdiKPY2MsUaiRtTAb4rTJgTRE7zJ7jRY3i5dopHh3qKsbhNRTu4znNcQDuVGPHNRUHQeWM+RolvEkkoBB082O3KqYA30L5E4piI4t5W8dlz60GB9qb5pXW1Ule2OGI/CtLcHtyHaZwqwRDBAHM8sVLRCczTMQXdjgk7AZ5HpTlgOx4f2OnXITkHGM53GPjXB5fJ8vx0Y46PwOWK9rETE472+wxvt8qXuZobaTXcSNjVqAHUU3dSTRqizIsarhiynOT0rPuUS9uI/wCL2cy7pj/B25158mWq1/GxHCbu6YAaY86z19PTzqeI2IK6ocr1ApaC8IuoykhzEgGjTzXHM/CnZOKWyxvI7adHPNa9LLGfaPOzcKM7hRGgxkknlnpitT7Ni4RJbK7ReyIxGVORjpS8d215dOyEwoB3Btl/HJ6V1lBN/wBRhuDPJpifAQN3SDtvW/FlMamctCuUNtcPEzbqce14UPtlUZyMf3b1qcdjCX+tYlYuoJJOP0rPy4AP3WM58e0H0rueAS3S4IK8/EneuWeMndtJ8/8AmmI3fG9uo8g4qxd+fZqD/ePpRFBJkbOPI5FW7Vh459MVQu+NolP5x9KqQ5P+jGMdSPpRRhfMQAbC6P5R9alLoFu9Y3I/J+9HVyDjwPrV8kNuG92aaATfHGkWl0R0CY/WmDZrxGwDBXibcFX/AFFU7Y6yrZHqNjTNlcqkvZu66X5etWQZcNtNa3SE62QroOTnSfDI/WnrfWbGYOMMGGccuR5Vo3VsJUIIpa3y8ckJ3OMe8UqR4+wiWczxiVhh2VhjO+enpVZbniS8StwY20wuGyg2YZx/gUb7pLb8ZvVw3YviQcgAT/xWvwrh9uwEdxK0okXSUDkLj3bmuC+udjonYPME4leW6ZYRqTk5xny+VD4jYraThY8uHI7vMj31L2ycNvwLcMEB1hMkjPXJq3EryJZ1PeaSTGZAcBR5Z5Vi6yl3+tTmtBXFk8BgabVrVWKqm43xz+FaQ7GKBMkd4DHVj09azLZWe6cZcqVB1agc+eR8KYubcJMkokYqgL6MZCnr6c6mOXx3ZCzfCqyNb9qmgDYsABjAzsKYSVOyh0EBmdRnG/Os/is6iGVlVwGXK6qngltJPxeFtZZI07Qp58t/jTDG26MuRo/ae5kgu4hFBLKdG+gZA38ayk4lc8jY3B9EH1rS4nJ944lJg7J3evL30uVII2A9x+tfScygvZB/2d36dn+9c3EJsbWN0R/6/wB6IQ38w+B+tED4XvNj40Qsl/KAS1jeD8v71Ml6xGRZ3hPnGaOHPIHJ9akSHbJ+YoKFo8gidv8A6FX1AgETtnx7woESqzEFht4dPlRYwqvgtsfDTyqgwOpM/ed/7h9K5QXH+tn10/SoTSGIIYj+yuCFWyMgemx+dBoWt86ppl/iY/ECM1KXKG5yFZc+OKSUMjAqxx/bmrNqBBDA5/oqgH2m4bPNB21m+iT2hjk3kaTsL5beUZRnYjAAXkRzHka2be4KJpkAaE81AwV8xSXEeDkyfe7F11dfwt6/WuXzeL5dj1wz1ypSf7/M1wWKBQF7JuvifOmLmSKaJiBqDLjTjbPSvN3N7eRv2c8Rg1DBJPdPv5VU3jaArMCnhuSfdXL7YvXla1usMYaGGUAgd7oWx8qpYW81vJcKQMOi4DZ0r1H++tYNk4lke5F4bNpCUQNjDgevvrZhMl5GRaySyTqNBK7IWG+T4YPKrcLOQ3taRVbikqu4A0DAK5zk1sW0Y4Rw6SdlP3ifGF8eWw91VitIbEi/v8feNOBGhLAenUjrSd3em7l7RyQOQXBwPlXV4fFce145575CoKhzqTnvupq+YsZ0Y/IfpRQY2X20B8xVMKq910P5sV0PN0McM7rEhyzHAAH7U83CpI4yUkJx4aRQuEJpuy/tKiFiqNk/D31tuzKQANj1qVY8+9pPBlzINPj+HHyocouot+xnI6hsj/NbvEFZmjbSVUb61bG/THSlQ2ssqH2Tg+RoaZ8koUFsnbx7PaujlaXBU5/JQhJoJAPhk4Y7/KpEiLuXYA9GI/Sqhk62XdDkdcVKklcHT6k70uQmxIkK9SWq6rF7QC+Z50DKlTgFht8vnUlwDjtFI/351QYZNQz5+FSSshBBGR4A/vRXK4BwcE1eO5a2fZsKee/Ko0lxuykjlmq6NQK5I92R8qIYknhkGJ4NQP4kxg+6lm4dwdyXMIUkYP8ADwflUKdJ7OXTpbkfAeXpQ7mJowWRSccwCc1LIuxIOF8EgOqK1jYjpGP1pluIBF0W8QiHgSuf8VmRyAsGSVhn+r60dTkn+JkeOwNUUkBlYvMxdzzJHL40MgK2Vcj4Cjy5I7rjI5bc/nR7SyknjaWRtMQGS2Nz6UC0aSMf4BZv5u8MUV7WRMF5QCxAwOtastmosWjhiQgrspOAffVJ+0hgLRQrJIMYXVgfGoSbB4YRbXDo27Mu2difKnnmZ7RJuxcFsExnZl9fSkby0N3bq2GjlABGGwQemd6Zt5XSMRzvrGMCQ8z6/Wp/qjTgG3YHfHKs5ARsRg1p6FOXxuBgVkxut8gmEcsWh2ADjScjb4UNcZmpydJffrq/ao0s/N8+Htn6Us5wMjnmpQkruTyrTJvsXXZhGwPU5/SrJGykjtRp6KPrXW5JTc5rskHbpRQ5+I2dicNKrOOYPebHpRbbiFvcgNBKCCcYK436V4/iQxJIfHWf1p/7PgFowRsddKPWtGrHIXfxwKkZWME8sZOdjUWHftk1b5j3z6VmXUsiP3HZefI4oh7JdcZIJ5bA7VyuwAVj3h1GMikLSWR3OqRm9TmtCbln+mqB3ESmIyLgMDuMc6zeJrPJZhoHKtkZKDBx5VqLuif3L/mggkWbEHfUf81FZfBJppgJLlGdUbDbYDV7kkiNOyCgZA0nYAV5mBj3tz4V6WDkD44FBeQ4Uil8MBjbFMyewaEeVRQokl7Idoyl/EqMChsp3UYx50yPZoTe37qlIpYidIpO0dWjDEKB4CqXWuQaYmCtkEsRnambf2JvJh/gUAcqD//Z"}, {"id": "r273", "title": "Pistachio & Cranberry Porridge", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Carb", "tags": "", "description": "", "kcal": 440, "protein_g": 18.2, "carb_g": 60.5, "fat_g": 13.7, "fibre_g": 5.9, "prep": "5 min", "cook": "0 min", "makes": "1", "ingredients": ["Semi Skim Milk 300ml or 10fl oz", "Porridge Oats 50g or 1.7oz", "Dried Cranberries 10g or 0.35oz", "Cinnamon 1/2 tsp", "Pistachio Nuts 10g or 0.35oz"], "method_steps": ["Combine oats, milk, and a pinch of cinnamon in a small saucepan. Bring to a simmer over medium heat, stirring frequently. Cook until the oats are soft and have absorbed most of the milk, approximately 5-8 minutes, depending on your desired consistency. Once cooked, remove from heat and stir in the dried sour cherries. Transfer the porridge to a bowl and sprinkle with chopped pistachios."], "allergens": "Contains lactose, treenuts, sulphites.", "image": "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"}, {"id": "r274", "title": "Pre-Workout Power Creamed Rice", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Carb", "tags": "", "description": "", "kcal": 417, "protein_g": 11.7, "carb_g": 83.4, "fat_g": 4.2, "fibre_g": 1.9, "prep": "5 min", "cook": "40 min", "makes": "1", "ingredients": ["Semi-Skim Milk 200ml or 6.7fl oz", "Water 100ml or 3.4fl oz", "Arborio Rice 60g or 2.1oz", "Peach Slices 50g", "Blueberries 1 handful", "Honey 2 tsp"], "method_steps": ["Combine the rice, low-fat milk, honey, and water in a large saucepan. Set the heat to low.", "Allow the mixture to simmer gently, stirring occasionally to prevent sticking, for about 40 minutes until the rice is tender and creamy.", "If the mixture thickens too much during cooking, loosen it with a little extra milk to achieve the desired creamy texture.", "Once cooked, remove the pan from the heat. Serve the creamed rice in a bowl, topped with fresh blueberries, slices of peach, and a drizzle of honey."], "allergens": "Contains lactose.", "image": "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"}, {"id": "r275", "title": "Red Berry Bircher", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Carb", "tags": "", "description": "", "kcal": 405, "protein_g": 19.0, "carb_g": 63.7, "fat_g": 8.2, "fibre_g": 7.7, "prep": "1 min", "cook": "8 min", "makes": "1", "ingredients": ["Apple Juice 150ml or 5 fl oz", "Raspberries 125g or 4.4oz", "Strawberry Protein Yogurt 120g or 4.2 oz", "Apple 1 small", "Porridge Oats 30g", "Chia Seeds 2 tsp", "Flaked Almonds 1 tsp"], "method_steps": ["Begin by washing the raspberries and apple. Grate the apple, leaving the skin on for added fiber.", "In a bowl, combine the grated apple, raspberries, and porridge oats. Pour in the apple juice, ensuring the fruits and oats are well covered.", "Stir in the Strawberry Yogurt until everything is well mixed. Then, sprinkle in the chia seeds and mix again.", "Add the flaked almonds and add them to the mixture, stirring well to combine.", "Cover the bowl and refrigerate overnight. The next morning, give your bircher a good stir before serving. Enjoy this tasty and nutritious breakfast to kickstart your day."], "allergens": "Contains lactose, treenuts.", "image": "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"}, {"id": "r276", "title": "Rice Pancakes", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Carb", "tags": "", "description": "", "kcal": 579, "protein_g": 17.9, "carb_g": 103.2, "fat_g": 10.7, "fibre_g": 3.2, "prep": "5 min", "cook": "24 min", "makes": "2", "ingredients": ["Banana 3 medium sized", "Rice flour 1 tbsp", "Milk 200ml or 6.7 fl oz semi skim", "Vanilla extract 1 tsp", "Eggs 2", "Olive Oil 1 tbsp", "Rice 125g or 4.4 oz uncooked long grain", "Cinnamon 1/4 tsp", "Maple syrup 2 tsp", "Nutmeg 1/4 tsp", "Brown sugar 1 tbsp", "Salt 1 pinch"], "method_steps": ["Preheat the oven on low heat, around 100 degrees celcius. At this time, cook the rice according to the packet instructions.", "To a blender, add the rice (cooked), 1 banana, eggs, brown sugar, milk, cinnamon, nutmeg, rice flour, vanilla extract, and salt. Blend until you get a thick, consistent mixture. The batter will be thicker than regular pancakes", "To a pan on medium-high heat, add a tsp of olive oil. Pour the batter to your desired size (you may need to use a spoon to spread the mixture). Cook for 2 minutes on each side. They will take longer than normal pancakes.", "Once each pancake is cooked, add them to a plate in the oven to keep them warm as you continue to cook the rest of the pancakes. You should be able to make 6 large pancakes with this batter.", "Serve the pancakes with a drizzle of maple syrup, a dusting of cinnamon and a medium sized banana."], "allergens": "Contains lactose. eggs, sulphites", "image": "/9j/4AAQSkZJRgABAQAAAQABAAD/2wBDABELDA8MChEPDg8TEhEUGSobGRcXGTMkJh4qPDU/Pjs1OjlDS2BRQ0daSDk6U3FUWmNma2xrQFB2fnRofWBpa2f/2wBDARITExkWGTEbGzFnRTpFZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2f/wAARCABqAKADASIAAhEBAxEB/8QAGwAAAwEBAQEBAAAAAAAAAAAAAwQFAgEGAAf/xAA3EAACAQMDAgUBBQcEAwAAAAABAgMABBESITEFQRMiUWFxgRQykaGxBiNCQ1LB0TNicuE1U/D/xAAZAQADAQEBAAAAAAAAAAAAAAAAAgMBBAX/xAAhEQACAgICAwADAAAAAAAAAAAAAQIRAyExQRITUQQiYf/aAAwDAQACEQMRAD8A8jbEa11HC53pkzvDlopCFZid+TSyIRyO/wCNO2yeI8iaFRkBIBGTtU3zo7IyqOxfIuJcyMwLt2705eWq2U8USHVqGdRP5Uksmu4QSdmyc7DFVpblL65hUAeVxggf3oq1sWc35JnounwmHp8MfcLvTS5/ioKzLjAPG1aL6jXSee3bO3TBgqjuaIgxilz5rhF9N6dCelAATksa0Fyc1tYm/pNECaTRYUAUZuQPajMmVr4ROLjVpOnHNGK7cVljJChTbNfBSCaK4IFdAByKDDMUgBCZ3ptcldx8VNvYPIXXZ1Gxo3T7szRAN/qYpWh4voabZwCPKe9YChWOt8lj5Rjit41DDMCw5ArsbK4yo9qUYEyMNydqy6qRpIyKYZQykEZB7VjwwwAI44oA/Np0y5QAkg9q+jgeMkvLozzk7mvSHpeSwUgBtzkZpS66HEkZd3z6YFSeKadJ6Lr8iLW0SRDZ4IaUs57ij2toY7pDGS/fGOKuWfQ7dUVimSBuWO1PL9nt9okBb1xtWwxOLtsSebzVJCtpZTMMsMD1O1PLFHEBrfUR2WssXZGllbQijJJ7UuL+MMng27zg8kHj59KpLIo8ko4m+BwOofVHGNXGTvRVM7+oHttSy9WCAn7MoCnDeY7D14pe86vcyx4RRChbIdWIOPrSe2L7KLFL4V4bYnzTMQB2zRg8CHC6a8o8rsreLOzEjbL5xQBpJ83HzUnksssR7MzKO/O1Cnv7eA4lkC/qa8noSQnSzk4yQdhXFi0nWZcEYGC3ANL5m+tHrre8t7rIicMRyMYoxjQ9hXjUuVt51ljZso2Sc7n6V6exvVuYwRTRm+xJ40uA00AZSBmkI7U25VlOWQ9uSKqhgeeTWJYFkX0qqmyLgjOAvmjjBZ8ajxWgCDmgCSW2wG8y+tF8ZWXPY7U12B9KVhPiFXcnC4XetOnnD5Ow47GvgyrhF5xnGO1fRsACGLZzya0wmRxnO/FCuYPGkTUcRocsf7CnAuvalLlzLKI04Gw/zTtk4qzMkjzsI4xhR2FNQ2kdvGZJmAAGSTwKLbW6wJx5j3ofVJNNqI8geMwTUe3fP5VOTpWVirdEnrsxuQiLqSIb49ffHpSdmqRmSNi2hlwFB2Y+tU2sUFqY0DADfJOS31qcsRQF9BjAGxO+3tmuG222ztSSVIKGijCr59eMkHhh6bUu7GZ9TMdOdwrYHxXRqmyVxtvzj86+it9cmnXGg5JzWqjbBldTjGnSOBjNdKahuAPSiPiNu7gHbA5rpi1EgY35I49q2woGxKkErqyRntihOkeHLJkA5DZ3HtTAtww8w852GSdz7Vl1WI+GrFwTqIIxkelBgGK4+zyh0QHHYjY1QhvZjNLMECqCCyjv2yDQY7JpbcyPG2hFwujG3zS7NIqx2+sKj/vH7k4OAKH/AAGj09lfR3Mjtq+6QoB7bc1RjbUM9j2rxtxJND4E0CKFDaWA7k8V663ZvBXynOBnO3aqQdkJxpmpUDKc4pEgxk43HcU85Onfb60kjgzsp7rVE9kw4bEMcniuiLyoGdXzWpR5lOSF4II5r61OgMvodqI+43FVQjElbCMR2U4oVlF5mkNahLFijADIxtRbYYi+tM+RY8BlOTSHWEV4l1BzjP3eR8U8vNDuYFmjIbV9GIqc4+SorF+Ls8/ag3MJjWVpA2wYNsuPUHity2kttH52Bj1YyCc/hxX1zZGOY3UP7uYDcjgn3HpSEl1dW7kzweIF3LxMcr9DXDVOjsTvYzbxElkHlX1bv70SOBSpPO//ANtS9nd213IypKNWMgOMNn470+utZcCQ5JGT2xntWtmgtCqAHypBCsG5+RW5Io45H04kydgCRg/3FMOLZdWdbE7jykgGlp+pWcSnxJEWVtsuwJ/AcVikgGIRCf8AVZtIGMjkn2xW2tLGTzQxTS45xnA/HFSW6xbRlI4Wmutt1XJUH6bVqW66ldMEylspG2fMQPjit2Ld8FDqXVYLa0aPATIwFyCx+AP1NSOn+LeuZ5EYMdlUDZR2G9FPRo1lzIzyz5znVnV8H+1Bvr3GbCyUtkZmdd9Ptn9TQl8B65GYTHdX8FpDuEfxHdBlcjsPX/uvXr90eX6ZrzX7L2UVvIzhgW0ZOM7V6B5412zuarCkrIzbbOzHC8Y+akXU2m6TBwTvT8kpI2OQe9SSRNfMRuBsKouSTLVsSTnuVruqbBD6M5ONOeO1fW406fis20TwtLJNM0qasqGHHotWQpKR2a6LAnCD8z/0B+NU4GDrqXvyPQ1MsP3lu78eKxI9h2/ICt287KxI2dTh0/vTtE4voqDY5rRGBQ4ZlmXKnfuPSiZ2pRyd1OKVV8a3ALDkdmHpU0X9rxMr27MMYdTg/UV6J0DKQRkHtUK8aW0vtARSm5DHkjH+a5M8a/Y6cMr0Iz9O6bfPpjljEo4w2GP0NAP7OPkv9rkGDgeYg+1c6v09L+7hJYRSNH5P6Sc8Z7GlHi6vADGtzKMHGC2Mfj/mpLjTLPnaHpf2f8mqa+kkPdCx2+aHa9BjjY5j17Z3Pf5zQMdXQKr3cgGMkvpP4UWCxkupR9rea4OMjTtija7Bb6Hddj00AStHGw2xnc/QVheore3Gi1ikuXA406VHzneuRdBWKZZFjjTB5mfP5U9DGtsWxeFNRzoiUD8zW6MbZOvIb3xfCkuFQt/LgTce2eaNB014LcpHE66vvAEDIrc0pjk8KxTQx+8/3mPtRYeh3E58Sad1Lc7mqKEmtE3kSBx3EvTmLuwELfejYjP0xVCLqNtMviCYD5GCPxrdv0K2hOph4h/3U6tjbjiNR8CmjifZOWSyZcXzPhLcFgRuxzTHT7Qk6mUKPQDFPrbRr91BS1/1GO1QrHgvjc9hVowok5DIcGfwUOX05xWZH8/iA6ooTpjH/skPf4FTOmXA1yM0jJcT7Bn2CR+ufUmqBmUKs0a5VT4Vqn9bHlqegFoo/DiRRtpGaDdW7FjPAQJUH0Yehpsbg/GBXCMD5P6U5ARguFmY6SY5k+8h5H+RT8V8V2lGf9wpO7skuFLglJQSVddiKTa7ntH0XcZkQfzUH6isaHUj0kbrIMowYe1cmgjnXTIgYc4NRoZophqhkBPscGmEu7iP+PUPRhmlaGUhlenW0bMREDqGCGORihXFi4QiBgc8LJuB8Vpept/HDn3U0QdRhPKuv0zSuEWqodTad2Tmtb9Qv7qBiO4H6elZNp1KU4JjQeo7VU+22x/jx8iu/bbbOfFX8KT1R+DeyX0jno0mT41zK3Y6dhRoegwY1eI5B9zVB7u1blwfoayeoW44JOPRayONpu+DHO0dt7C3tRlEGfU7mmsUi3U0/hiY/O1CbqMzfcRU+d6tQlop5wKBNfQwjnU3otS3lkk/1JGPsNhSVx1C3gyqtrf+lN60Wylc38kg3Php6Dk1IEn2+5dIceFANUh/qPZfc0lcG8vmAJ8GHuM8inrO3lSPwrcFEzqJ4yaAQy0qupEoxnnbmjW80iz+Mjtq/hLb6fgdqQitJZJ1keZjGM5TGCT71QAC0DD/AAKyxwoPfFarjcj4piJ8OFH1oZUOWyM5Y1o8D4H61ocfU1oErqfTYVt5Z48xuqkgrtQY4epW0S4cTAKM6uapdV/8fN8f3FNkbN/xrDSGOpSopM9qwxyVNaHVrYjzCRflc1VdQUkyB3qbcxp4DHQuc+nvRQWcHUrNv5wHyDXft9mf56VPjRcnyj8K4VXS3lHJ7VgWPHqVkrY+0R18eqWgG0hb4UmpWhftUXlHB7VSgRdP3R+FAJmX6snEcMrn/jihfbL6c4it1T3Y5qnEi6h5R+FN26qAcKPwoo0hjpl5dDNxM5H9I2FH+w29gu6hnPAq6oxGfio8Hm6uurfAJGaDUg0NqIxrlAMp4Xsn/dEwYlPhjnmmrUApkgE55rT7Wkx770jHROUe+SaZS0IcePlV74pSzJNxH8iqnU9rViNjjmtegP/Z"}, {"id": "r277", "title": "Simple Sourdough French Toast", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Carb", "tags": "", "description": "", "kcal": 484, "protein_g": 18.7, "carb_g": 72.7, "fat_g": 12.2, "fibre_g": 6.1, "prep": "2 min", "cook": "6 min", "makes": "1 portion", "ingredients": ["Sourdough bread 2 slices", "Banana 1 medium-sized banana", "Egg 1 chicken egg", "Skim milk 2 tbsp", "Ground Cinnamon 1/4 tsp", "Olive Oil 1 tsp", "Honey 1/2 tsp drizzled over", "Blueberries 1 handful"], "method_steps": ["Get all of your ingredients ready and place them on your countertop.", "Grab a bowl and crack an egg into it. Add a splash of milk along with the ground cinnamon. Lightly whisk using a fork. If you like, pour the mixture onto a plate to make soaking the bread easier.", "Next, add the olive oil to a pan on low-medium heat. As the pan heats, soak the bread on both sides before adding them to the pan.", "Cook for 2 to 3 minutes on each side. If there is any remaining egg mixture, you can pour this over the bread slowly (for the bread to absorb) as it cooks.", "Once cooked, place the bread on a plate, drizzle with 1/2 tsp of honey and serve with a handful of blueberries and a chopped banana."], "allergens": "Contains lactose, gluten, egg.", "image": "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"}, {"id": "r278", "title": "Sunrise Bircher Muesli", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Carb", "tags": "", "description": "", "kcal": 442, "protein_g": 18.3, "carb_g": 63.4, "fat_g": 12.5, "fibre_g": 7.5, "prep": "5 min", "cook": "12 min", "makes": "1", "ingredients": ["Yogurt 85g or 3 oz,", "Flaked Almonds 2 tsp", "Porridge Oats 50g or 1.7 oz", "Desiccated Coconut 1 tsp", "Orange 1 medium", "Apple 1 small", "Orange Zest 1 orange", "Hazelnuts 5, kernal only", "Vanilla Extract 1 tsp"], "method_steps": ["Begin by grating the apple into a mixing bowl, ensuring no seeds are included. Add the oats, flaked almonds (reserving a few for garnishing), and chopped hazelnuts to the bowl.", "Pour in the vegan yogurt, ensuring all dry ingredients are well-coated. Zest the orange, then juice it, adding both zest and juice to the mixture. Stir well.", "Infuse the mixture with vanilla extract, giving it a final mix to ensure all ingredients are well-combined.", "Cover the bowl with cling film or a lid and place in the refrigerator to soak for a minimum of 30 minutes or overnight. This allows the oats to absorb all the flavors and soften.", "The following morning, give the bircher a good stir. Add more yoghurt if needed for your preferred consistency.", "Dish out your bircher into a serving bowl. Top with fresh orange segments, a drizzle of the extra yoghurt, a sprinkle of the reserved flaked almonds, and a dusting of desiccated coconut."], "allergens": "Contains treenuts, sulphites.", "image": "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"}, {"id": "r279", "title": "Tropical Bliss Porridge Bowl", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Carb", "tags": "", "description": "", "kcal": 574, "protein_g": 14.9, "carb_g": 99.8, "fat_g": 13.1, "fibre_g": 10.4, "prep": "5 min", "cook": "10 min", "makes": "1", "ingredients": ["Porridge Oats 65g or 2.3 oz", "Flaxseeds 1 tsp", "Apple Juice 150ml or 5 fl oz", "Desiccated Coconut 1 tsp", "Pineapple Juice 150ml or 5 fl oz", "Mango 50g or 1.7 oz", "Pineapple 50g or 1.7 oz", "Passion Fruit 1", "0% Fat Protein Yogurt 1tbsp", "Chia Seeds 1 tsp"], "method_steps": ["Cut the sweet potato into wedges. In a bowl, combine the wedges with 1 tablespoon of olive oil, 1 tablespoon of cajun rub, a pinch of salt, and 2 twists of black pepper. Toss until the wedges are well coated.", "Cook the sweet potato in an air fryer for 20 minutes at 200 degrees.", "While the wedges are baking, season the salmon fillet with a twist of black pepper and 1 teaspoon of cajun rub.", "Add the salmon to the air fryer with 12 minutes remaining or if you do not have space, cook the salmon in the oven at 180 degrees."], "allergens": "Contains lactose.", "image": "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"}, {"id": "r280", "title": "Wholemeal Bagel Booster", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Carb", "tags": "", "description": "", "kcal": 471, "protein_g": 15.3, "carb_g": 73.7, "fat_g": 12.8, "fibre_g": 6.5, "prep": "5 min", "cook": "0 min", "makes": "1", "ingredients": ["Banana 1, medium", "Bagel 1, wholemeal", "Almond Butter 20g or 0.7oz", "Cinnamon sprinkle"], "method_steps": ["Slice the wholemeal bagel in half and toast it to your preference. Spread the almond butter evenly on both halves of the warm bagel. Arrange the banana slices over the almond butter, covering the surface of each bagel half."], "allergens": "Contains treenuts, wheat,.", "image": "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"}, {"id": "r281", "title": "Apple, Date & Hazelnut Bircher", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein High-Carb", "tags": "High Protein / Med Carb", "description": "Looking for a healthy and satisfying breakfast option to fuel your high-volume training days? Look no further! This easy-to-prepare dish is packed with nutrients and energy- boosting ingredients that will help you tackle even the most intense workout sessions with ease.", "kcal": 561, "protein_g": 25.4, "carb_g": 81.9, "fat_g": 14.4, "fibre_g": 7.7, "prep": "5 min", "cook": "0 min", "makes": "1", "ingredients": ["Apple Juice 150ml or 5 fl oz", "Hazelnuts 8, kernel only", "0% Fat Protein Yogurt 150g or 5.3oz", "Honey 1 tsp", "Apple 1 small, granny smith", "Flaxseed 1 tsp", "Oats 60g or 2.1oz", "Cinnamon pinch", "Dates 3, pitted and chopped"], "method_steps": ["To a bowl, add the hazelnuts (chopped), oats, apple juice, yogurt, 1/2 the apple (grated), dates, flaxseed, and honey, and mix well.", "Once mixed, top with a pinch of ground cinnamon, a pinch of the chopped hazelnuts, and 1/2 the apple, sliced. Place in the fridge for a minimum of 2 hours, ideally overnight."], "allergens": "Contains tree nuts, lactose, sulphites.", "image": "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"}, {"id": "r282", "title": "Banoffee Breakfast Pots", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein High-Carb", "tags": "High Protein / High Carb", "description": "Start your day with a delightful twist on the classic banoffee pie, transformed into a nutritious breakfast pot. Layers of crunchy Weetabix soaked in your choice of milk, topped with a homemade date and banana caramel, fresh banana slices, and creamy vanilla protein yogurt.", "kcal": 400, "protein_g": 28.4, "carb_g": 62.3, "fat_g": 4.0, "fibre_g": 5.0, "prep": "5 min", "cook": "0 min", "makes": "1", "ingredients": ["Greek Yoghurt 150g or 5.3oz, 0% fat", "Banana 1, small", "Semi-Skim Milk 3 tbsp", "Weetabix 2 biscuits", "Dates 3 khalas dates, pitted", "Whey Protein 1/2 scoop, vanilla", "Baking Powder 1/2 tsp"], "method_steps": ["Crumble the two Weetabix into your serving container. Gently pour the milk over the crumbled Weetabix, pressing them down slightly to form a compact base.", "Submerge the dates in boiling water mixed with bicarbonate of soda and leave them to soak for 5 minutes. Drain the dates and blend them with half a banana. Gradually loosen the mixture with warm water, adding one tablespoon at a time, until you achieve a smooth caramel consistency similar to thick honey.", "Spread a heaped tablespoon of the date caramel over the Weetabix base. Layer slices of banana on top of the caramel. Spoon the vanilla protein yogurt over the banana slices.", "Dust a little cocoa powder over the top for a hint of chocolate flavor. Enjoy immediately for the best texture or refrigerate and consume within 2 days for a chilled treat."], "allergens": "Contains lactose, wheat.", "image": "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"}, {"id": "r283", "title": "Biscoff Bulking Oats", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein High-Carb", "tags": "High Protein / High Carb", "description": "", "kcal": 726, "protein_g": 41.0, "carb_g": 83.4, "fat_g": 25.1, "fibre_g": 5.0, "prep": "", "cook": "", "makes": "1", "ingredients": ["Oats 60g or 2.1 oz", "Whey Protein 1 scoop, chocolate", "Milk 300ml or 10.14 fl oz semi skim", "Biscoff Spread 2 tsp", "Biscoff Biscuits 1", "Boiling Water 2 to 3 tbsp"], "method_steps": ["To a saucepan, add the oats, milk, whey, and a tsp of the biscoff spread. Cook on a low-medium heat for 8 to 10 minutes, stirring regularly.", "As the oats cook, make the biscoff sauce. In a small bowl add a tsp of biscoff spread. Next, add 2 to 3 tbsp of boiling water. Mix well until you get a smooth, runny texture. You may want to add more water.", "Place the oats in a bowl, then crumble 1/2 a biscoff biscuit on top and place the other on top. Next, drizzle the biscoff sauce and enjoy!"], "allergens": "Contains lactose, wheat.", "image": "/9j/4AAQSkZJRgABAQAAAQABAAD/2wBDABELDA8MChEPDg8TEhEUGSobGRcXGTMkJh4qPDU/Pjs1OjlDS2BRQ0daSDk6U3FUWmNma2xrQFB2fnRofWBpa2f/2wBDARITExkWGTEbGzFnRTpFZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2f/wAARCABqAKADASIAAhEBAxEB/8QAGgAAAwEBAQEAAAAAAAAAAAAAAgMEBQEABv/EADsQAAICAQMCBAQDBQUJAAAAAAECAxEABBIhMUEFE1FhIjJxgUKRoRQjcsHRBjNiseEVJDRSc4Ky8PH/xAAZAQADAQEBAAAAAAAAAAAAAAAAAQIDBAX/xAAgEQACAgMBAAIDAAAAAAAAAAAAAQIRAyExEkFhIjJR/9oADAMBAAIRAxEAPwDaQfCB65HEC/iEhH4RWXxqQpJyXRoDLM3q1ZoYDyDhgbh0wttmhhkbeNwxWOhe2xVc5JsvXN7Jl7H4yu0gAcH1yVFvVyk9gMLHQ5F9caBfwmqPY5xBzhMY4xumPw4pPQ4rZwKWOzqfrnhHF5ooEyAYRKhqUnpfTtgpxqTtsCuMhb2W3WhtGiStnsM8q3d8YwKdvXOAXeUlSJbtihRPGJ1S7oGHtlIHIxckLzIVUcnKJ6JhW4V+mCYzfT8sqhjjjTy94dk4au2clYOjKreX7r1GL0PzokbTuRW050wsVr0w31aeSXj/AHlf8vN4RcMLOFsflIyW0U6a6SQIfLZRyPXCkiPUg5pSktspiNpvjuPfPTKhZKfa7E0Oxx+heAmBAsdKyfw9f3RJ/ExOVtxET7YGkQCFdoO2uL74WKjwUgm/tjBGK5rrnaojPbgp54F9TxiBI45N/KdvrkmmRn1s3JAFADtlhBFkMWI/LE6JQyzyFh/edT14yWy0h4jINd85NGZiEPK+lXeM+GNPMlagenqch1HiZ5WOo1/U5VX0S+iyLTiGMKSFFfiPOEAPODGZKAqgMw21y76aQWfU4P8AtWIIzJIp2dRfTIlOMVs0jjcuH0ai1oOrX9s8Yyp5GYfhfiqa1SVIsdgc2IZ29eMItfASiw1jsgngDrnJ5QsVJxZx605DDqBVdsQdGjSyuXJD18HQL9MbZKVEXmKl7fvWJBZnYizfr0y/SusbNG4CqDQvvjpoRyyjmsAMyDTuEptv/aKGOMT+UQpAauDWMhLrJtcHn1x0cYG8MSQTfPbAaJBARGC7X6nKFQIpNCsAJCsJiVbjXgg3jWP7uwCeOgwAl1BrSP8Aw46FdsSj0FYhJdsSn4XPANjgk5UFIXKMjhvnbVj1yaWcCTbItBSSGIsZYSLJqj7ZNqULSIzOAbrbV9e2TK/guNXs9p9QJ4mbbQHHHU/bB0SRiGSdvkWRiPf0xsOnWCZ9lBWHygemS69/2bRJGfhABkb784o3Wxur0TeI6/ku5+g9M+b1ms1E7AIGjjN03dqyrTRz+I6oTSr+4DErZ4YduMpnSAvHE1LVluOb9M58ud8R14cK6yGDwuFmTzGLArbtfQ+g98GbQ6dong00bmRhu4PoelZpajdFcKNsPzED9PrkE2/TNuiQ9eShqvqD65zK2+nS0kaEOlTRoBBHsQr89HrfY/TK4vE3i4Iv3fvmNodUJRJIWY+WBHtLXz/LtjlViTdWevvi9OMuicVJcPpPD/ERO7q1q3UDND4WBkUDdXxEdSM+NeZ1Fg0QLBANr9OOM+h8J1vmRQljyygG87MOT0qZy5cdO0WiNix2qQD3yjcQAD1yaCdRLJDuBKNXXn1xhTdOJLa1UigeD9s3o57F3vkcFWBA61x+eDHKFvfQ98aFmGoaynkbeBXxA/0wNrGZ7UBRRDA9ftgHDz8UeSD6YJku16HDJpast9TeRyMBMyK4DAXtPNY6FZ6VR5saAfiGVkgDk8ZKtHXIDwKJP6f1xqRJHqZJELbpOCCePrg2SkGzKK3EAt0B74LQmSRmuvhoe3rnnW1vi1FrY6HCh8xRtf4nAFnoDg/sF9BNGlE1RFng98xP7VShCFb5X2qfcVebUrFIZGWmIU8dO2Yn9qdOZvD9JKe+1W+tZM/1ZeP9kc8Gj/3CIlABVgHMzUudJ4jGWUmiCwTqR6/1zQg1UcMMcQkCmagCRZHFXkM4fU61DPtBNqWQWG9Ptnn66eijTkGnk8KeSUR+bJudCevt+lZAItIsK7VaWXar068EkX0wPEJgNFooynC0RIp+YX/nhaGbzZ9RLI7Mxoqx7ryAf0xzrzocei/ETHqdVFHAqwuFBNJx9DiRO2mZY5OSxIUqK5v+WVwKJpJpYXCsJAAGI6V3yXxbTLqYVA1Cs8bbjtPIOZ0m6K4tBTOrybeoH3usv8GLHWrEGJWwVvI4fDkTQExPI0+2izG+CeoGa3geiMOshZm3CKMl2zfDppI58u02W6mRF8Um21YIDH3oZXp51kQMDd9xmEdZ5+snbYy3Iea6++afhsSpCAqhR1oZ3M4kywKFlZxI53ADaTwK9MFmIb1xpVVHvkys7TyWqhBW0g8n14xAAdQhmaMEh1AJscUcDam8uaLVV96z0OpTUmUIrDy3KHcKs+2dhZHhDIwZTfIN47Cv6AjX4gR6J/P/AEyp22BObv25yPTqx105IINKo/K8oVSJLLC7qwO2De9EpV0IuImLSMBGB97xisjkBXR1qwRzf1xLMoi3ycBfmHXjOaZoyoaFfL6AArQyZd6XHg2chNLJYB2q30zs2nj1mkk0svCOOCPwHscUguOaOdQkJ4DKax+4u3TaBfTvgnemD07R8giy+Fa19Pq4kD7gyy1YCg8FRh6+CRdRA6CwWtluu3LV9M+n1em0+tjVdVGG2G0f8SH2zL1vhGoklDo3mIgO1ojTc+ozmnjadrh1wypqn0x2kXXNHpoolqKOiVPLAG+L4AP55zzWMZYQFQX2KFPc40+FSaYFoGIKsSWNKxHpznNMk0mtj+CRolXZbHoxrccxaN0w9KiafUTEL5hfq45FntkJ8NeTxLyxE0INuyM3FXlv7Zp9Juh0QYybiQd27bz+p/rl/h+i1kqvPqVEBkobpOCB9McYO9bYpSSWwtOP3wjSKwQAoH65Vr508K8NmohpApZyPXsBjUMelTbACWqjI3U/T0z53+0eo3RjTqbLfE30zrxYfH5PpwZs/r8Y8GeG6iN9MJgRtqySenrm7owWiIRipK8MO2fFeDz+TqZNNJzFKOAegP8Arn1kcJljjWOZogrA/B39s2ZlHZqIHWNQzbyBRauvvnWG0dLwZWk2jytt7h83Su+MPOSWTpKZIg7I8ZP4W6jBRKAWNAAOwFY2UcGzxWMWNY0sdxifSlVEOnmBkmQSBlZ7VuhNcfpWOZijWo3EtRJP65PoqMCt6kn8zlN8n1OUlRk3YEfmybruMK3Q024dvtjmZi9BSSa6dL+mCKIY7gBx1PXOLayEhiOg55qhicbGpByov7PsKkl24AvreGrEoGI68ffAG1TvMmw3ySeucl+BUdWY8/Lu45ybaey6TR5mK8Hp64ssVNg0caRchDgFBX1PORSeaJXaJD5QAoN3PevQZp8mfwUnVSVTEMP8QBxfnLyPIg56/uxzkZ1sageYGjJF8i8AeIaVmIE8djteOkHp/DL1nZBUYSMf4EC4DOWNsST6nIZPE9NGP73d7KLyKfxiST4dPHtv8Tcn8saRDf8AS7xDXx6SKzy5+VfXPnW36iVpJDbMeTjlgklO+UlmJ5J75VDpT1PbgZRHTO8pH1O2NCpC8n3z6fw3y9ZFHIwIliPNGuazFWLb4gPcVl+mkfRTGSNQwIAZT3yWi4vZvIrWCbPpjXdYwpYN8RC8KTycj0niMOqYMCysoooe2Nk1sSTqLO9wQvU9P0zOja9D2WNt8bqWBHNjjntgOQqBVACgUAOwwTLZsjjAlZmjOwqrEcE8gHBDZF4cGECsS20qKBIr7ZVHIdzuFI4NB+mJ0v8Awkf8Ixo6NlUZ2CjMxoOt7viLDk41mQSbU5cH4yOnT1xfVRfr/LCoK1AUL6D6DFWx3o5NGkqoWcb0cMFPev8A7jAzbkJY1fT0yaYD9u0n/Uf/AMThoSS1k/hwS2Deh8ih5KY1TBlo9aziMC1CiM6P77AiFBq45GUSJn0wdexonqMy08OjGpldkA5ABI46eubUvyH/AN7jM7xfnw2jyPMH+eTOXlWVGHqQqTw5eaA7YtNCBMNo7c2c1EUCFQAAAvTFP3PplW6J8qyUacKpquMOOPk++PUDyyPrnkHx/bKsmtmZLFXiCUOqnKygPvxnZVBmY0LC8H0wk6D+H+eAqJpYWRxJF8Lg8HLtLrvNBVgA46j+mJfv/Fk441UZHqMTRadGsXJv6YnTySyFxKoXa1LTXY9c83y4cHzt9BkGh//Z"}, {"id": "r284", "title": "Black Forrest Porridge", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein High-Carb", "tags": "High Protein / High Carb", "description": "Your Logo here Indulge in a morning treat with this rich and satisfying breakfast that blends the hearty texture of oats with the luxurious flavors of dark chocolate and cherries. This dish is not only a delightful way to start your day but also a great source of fiber and antioxidants, thanks to the high cocoa content of the dark chocolate and the cherries.", "kcal": 574, "protein_g": 37.1, "carb_g": 71.0, "fat_g": 15.7, "fibre_g": 6.7, "prep": "5 min", "cook": "5 min", "makes": "4", "ingredients": ["Semi Skim Milk 200ml or 6.7oz", "Porridge Oats 50g or 1.7oz", "Dried Cherries 30g or 1oz", "Whey Protein 1 scoop", "85% Dark Chocolate 15g or 0.5oz"], "method_steps": ["In a saucepan, combine the oats, milk, and chopped dark chocolate. Place over a low heat and cook for 3-5 minutes, stirring occasionally, until the chocolate is melted, the milk is absorbed, and the porridge has thickened.", "Remove from heat and stir in the dried cherries.", "Pour the porridge into a bowl, place 1 square of dark chocolate on top and enjoy while warm."], "allergens": "Contains lactose.", "image": "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"}, {"id": "r285", "title": "Blueberry Bicher", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein High-Carb", "tags": "High Protein / High Carb", "description": "Blueberry Bircher is a delicious and nutritious breakfast recipe that is ideal for intense training days. This recipe is high in protein and carbohydrates, which is the perfect combination for fueling up and recovering.", "kcal": 572, "protein_g": 47.9, "carb_g": 69.0, "fat_g": 11.3, "fibre_g": 9.8, "prep": "5 min", "cook": "0 min", "makes": "1", "ingredients": ["0% Fat Protein Yogurt 150g or 5.3 oz", "Whey Protein 1 scoop, vanilla", "Blueberries 1 cup", "Honey 1 tsp", "Semi-Skimmed Milk 125ml or 4.2 fl oz", "Chia Seeds 1 tsp", "Oats 50g or 1.7 oz", "Flaxseed 1 tsp"], "method_steps": ["First add 1/2 a cup of blueberries to a bowl. Next add in the remaining ingredients, mixing well before topping off with the remaining blueberries. Place the bowl in the fridge for a minimum of 2 hours before consuming."], "allergens": "Contains lactose.", "image": "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"}, {"id": "r286", "title": "Buttermilk Protein Pancakes", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein High-Carb", "tags": "High Protein / High Carb", "description": "", "kcal": 731, "protein_g": 50.7, "carb_g": 71.8, "fat_g": 28.2, "fibre_g": 3.0, "prep": "", "cook": "", "makes": "3", "ingredients": ["Milk 350 ml or 1.5 cups (if no buttermilk)", "Maple Syrup 3tbsp, 1 tbsp per portion", "All Purpose Flour 200g or 1.5 cups", "Salted Butter 1/8 cup or 20g", "Rasher 6, 2 per portion", "Brown Sugar 2 tbsp", "Eggs 2", "Baking Soda 1 tsp", "Lemon Juice 1 tbsp (if no butter milk)", "Baking Powder 2 tsp", "Whey Protein 2 scoops, vanilla", "Cinnamon 1 tsp", "Buttermilk 1.5 cups (if available)"], "method_steps": ["If you can't get buttermilk, add a tbsp of lemon juice to the milk, mix well and leave to sit for 5 minutes.", "To a large mixing bowl, combine all the dry ingredients.", "Next, add the wet ingredients, leaving the milk to last. Gradually add the milk, folding in the mixture until well combined.", "Using a 1kcal spray, bring a lightly oiled pan to medium-high heat. Add the mixture to the pan in size desired. You should be able to make 12 pancakes with this mixture.", "If you like, cook 1 portion a day and keep the pancake mixture in the fridge. As the pancakes cook, cook the bacon rashers.", "Serve the pancakes with the bacon on top with a tablespoon of maple syrup."], "allergens": "Contains lactose, egg. May contain sulphites", "image": "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"}, {"id": "r287", "title": "Chocolate Power Porridge", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein High-Carb", "tags": "High Protein / High Carb", "description": "This mixed meal is perfect for rest days or on the morning of an evening training session. The mixed meal nature and high fiber content will help with a slower release of energy while maintain fullness for a long period of time.", "kcal": 702, "protein_g": 25.7, "carb_g": 91.2, "fat_g": 26.2, "fibre_g": 12.6, "prep": "5 min", "cook": "10 min", "makes": "1", "ingredients": ["Alpro Soy Milk 250ml or 8.4 fl oz, chocolate", "Honey 1 tsp", "Water 120ml or 4 fl oz", "Chia Seeds 1 tsp", "Oats 75g oats or 2.4 oz", "Cocoa Powder 1 tsp", "Almond Butter 1 tsp", "Flaked Almond 1 tsp", "Greek Yoghurt 1 tbsp, 0% fat"], "method_steps": ["Put the oats, 1/2 tsp of chia seeds, water, chocolate milk, and cocoa powder in a saucepan. Cook over low heat for 8 to 10 minutes, stirring as needed.", "Once cooked, top with a tbsp of 0% fat greek yogurt, 1/2 tsp of chia seeds, and a tsp of almond butter. Sprinkle the almond flakes over the top and add a tsp of honey."], "allergens": "Contains tree nuts, lactose.", "image": "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"}, {"id": "r288", "title": "Chocolate Protein Porridge", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein High-Carb", "tags": "High Protein / High Carb", "description": "If you have a sweet tooth and a craving for chocolate then this porridge variation is for you. The perfect breakfast on a training day.", "kcal": 539, "protein_g": 37.6, "carb_g": 71.3, "fat_g": 11.4, "fibre_g": 6.4, "prep": "2 min", "cook": "10 min", "makes": "1 portions", "ingredients": ["Oats 60g or 2.1 oz", "Cocoa Powder 1 tsp", "Water 150ml or 5.07 fl oz", "Banana 1, medium size", "Milk 150ml or 5.07 fl oz low fat", "Almonds 1 tsp", "Whey 1 scoop, chocolate"], "method_steps": ["In a pot, add the oats and liquids and cook on low to medium heat for 6 to 8 minutes. At this point, add the cocoa powder. Mix well.", "Take the pot off the heat and add the whey protein, again mix well, and transfer the porridge to a bowl. Serve with a chopped banana and flaked almonds."], "allergens": "Contains sulphites, gluten, tree nuts, lactose.", "image": "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"}, {"id": "r289", "title": "Cinnamon & Biscoff French Toast Mug", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein High-Carb", "tags": "High Protein / High Carb", "description": "This quick and comforting single-serving French toast in a mug brings a sweet twist with a hint of cinnamon and a delicious Biscoff spread topping. It's a perfect breakfast or meal that cooks in minutes, offering a delightful way to fuel your training needs.", "kcal": 508, "protein_g": 28.4, "carb_g": 65.0, "fat_g": 15.2, "fibre_g": 4.6, "prep": "5 min", "cook": "10 min", "makes": "1", "ingredients": ["Eggs 2", "Bread 3 slices, wholewheat", "Semi-Skim Milk 80ml or 2.7fl oz", "Honey 1 tsp", "Vanilla Extract 1 tsp", "Cinnamon 1 tsp"], "method_steps": ["In an oven-safe mug or ramekin, combine the milk, eggs, vanilla extract, honey, and cinnamon. Whisk vigorously until fully mixed.", "Add the diced bread pieces into the mug, pressing down to ensure each piece is thoroughly soaked in the egg mixture.", "Microwave on high for 1 to 1.5 minutes or until the eggs are fully set. Alternatively, you can bake in a preheated oven at 180°C (356°F) for 8 to 12 minutes until the French toast sets and puffs up.", "Optional: Drizzle the thinned Biscoff spread (biscoff mixed with boiling water) over the top of the French toast."], "allergens": "Contains wheat, egg, lactose.", "image": "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"}, {"id": "r290", "title": "Cinnamon & Vanilla Protein Porridge", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein High-Carb", "tags": "High Protein / High Carb", "description": "Enjoy a nourishing breakfast with this Cinnamon & Vanilla Protein Porridge. A blend of porridge oats, semi-skimmed milk, and water forms the base, enriched with vanilla whey protein for a protein boost. Sweetened with banana and honey and spiced with cinnamon, this porridge is a delightful, quick morning meal.", "kcal": 532, "protein_g": 34.4, "carb_g": 75.6, "fat_g": 10.3, "fibre_g": 6.9, "prep": "1 min", "cook": "8 min", "makes": "1", "ingredients": ["Semi Skimmed Milk 200ml or 6.7 fl oz", "Water 200ml or 6.7 fl oz", "Banana 1 small", "Porridge Oats 60g or 2.1 oz", "Vanilla Whey Protein 1 scoop", "Honey 1 tsp", "Cinnamon 1/4 tsp"], "method_steps": ["Mix porridge oats with semi-skimmed milk and water in a pot. Heat on low, stirring regularly, for 4-5 minutes until oats are cooked.", "Stir in the ground cinnamon until evenly distributed, then remove the pot from heat.", "Add vanilla whey protein powder, stirring until smooth and well-incorporated.", "Serve hot, topped with banana slices and a drizzle of honey. Enjoy this protein-rich, flavorful porridge as a wholesome start to your day."], "allergens": "Contains lactose.", "image": "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"}, {"id": "r291", "title": "Fluffy Protein Pancakes", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein High-Carb", "tags": "High Protein / High Carb", "description": "Indulge in a healthier and fluffier version of the classic pancake. Infused with the richness of Greek yogurt and the subtle sweetness of brown sugar and vanilla, these pancakes are not only delicious but also have a delightful texture. Topped with more yogurt and a handful of blueberries, they make for a nutritious breakfast.", "kcal": 506, "protein_g": 35.7, "carb_g": 75.8, "fat_g": 6.8, "fibre_g": 2.7, "prep": "5 min", "cook": "12 min", "makes": "1", "ingredients": ["Greek Yogurt 150g or 5.3 oz, 0% fat", "White Flour 80g or 2.8 oz", "Egg 1", "Blueberries 5, single", "Baking Powder 1.5 tsp", "Brown Sugar 1 tsp", "Vanilla Extract 1.5 tsp"], "method_steps": ["In a mixing bowl, whisk together the egg, Greek yogurt, brown sugar, and vanilla extract until well combined.", "In a separate bowl, sift together the flour and baking powder. Gradually add this dry mixture to the wet ingredients, stirring until just combined. Be careful not to overmix; a few lumps are okay.", "Heat a non-stick skillet or griddle over medium heat. Lightly grease it with cooking spray if needed.", "Pour about 1/4 cup of the batter onto the skillet for each pancake. Cook until bubbles form on the surface and the edges look set, about 2-3 minutes.", "Flip the pancakes and cook for an additional 1-2 minutes on the other side, or until golden brown and cooked through.", "Serve the pancakes warm. Top each serving with a teaspoon of Fage Greek yogurt and a generous handful of fresh blueberries."], "allergens": "Contains lactose, eggs.", "image": "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"}, {"id": "r292", "title": "Mocha Bircher", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein High-Carb", "tags": "High Protein / High Carb", "description": "Indulge in a chocolatey and energizing breakfast with our Mocha Bircher recipe. Made with a rich blend of cocoa and coffee, this creamy breakfast dish is packed with flavor and caffeine to give you the boost you need to tackle your day.", "kcal": 528, "protein_g": 29.9, "carb_g": 63.2, "fat_g": 18.0, "fibre_g": 10.0, "prep": "5 min", "cook": "0 min", "makes": "1", "ingredients": ["0% Fat Yoghurt 150g or 5.3 oz", "Walnuts 2", "Chocolate Soya Milk 100ml or 3.4 fl oz", "Almonds 4", "Oats 60g or 2.1 oz", "Flaked Almonds 1 tsp", "Espresso Shot 1", "Cocoa Powder 1 tsp", "Chia Seeds 1 tsp", "Hazelnut 4, kernel only"], "method_steps": ["Measure out dry ingredients (oats, flaked almonds, chia seeds) into a breakfast bowl.", "Stir in the wet ingredients (espresso and milk) and allow the mixture to sit for 10 minutes at room temperature or refrigerate overnight.", "Once ready to eat, top with the hazelnuts (chopped), walnuts (chopped), and almonds (whole). A tsp of honey is an option to make it a little sweeter."], "allergens": "Contains lactose, treenuts.", "image": "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"}, {"id": "r293", "title": "Pina Colada Bircher", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein High-Carb", "tags": "", "description": "", "kcal": 550, "protein_g": 20.6, "carb_g": 84.3, "fat_g": 14.6, "fibre_g": 11.0, "prep": "5 min", "cook": "0 min", "makes": "1", "ingredients": ["0% Fat Yoghurt 100g or 3.5 oz", "Chia Seeds 1 tbsp", "Banana 1 small", "Desiccated Coconut 1 tbsp", "Pineapple 75g or 2.6 oz", "Mango 75g or 2.6 oz", "Porridge Oats 50g or 1/2 cup", "Pineapple Juice 4 tbsp", "Alpro Coconut Milk 4 tbsp"], "method_steps": ["To a bowl add the oats, chia, banana (sliced) and desiccated coconut. Stir in the wet ingredients and mix well.", "Leave the bowl in the fridge for a minimum of 20 minutes or overnight.", "When you are ready to eat, add the freshly chopped pineapple and mango."], "allergens": "Contains sulphites, lactose.", "image": "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"}, {"id": "r294", "title": "Raspberry & White Chocolate Baked Oats", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein High-Carb", "tags": "High Protein / High Carb", "description": "Indulge in a warm, comforting breakfast with these Raspberry & White Chocolate Baked Oats. A dessert-like experience, blending the tartness of raspberries with the creamy sweetness of white chocolate. Protein-packed and infused with the warming spice of cinnamon, it's a nutritious way to start your day or enjoy as a guilt-free treat.", "kcal": 438, "protein_g": 30.1, "carb_g": 61.3, "fat_g": 8.1, "fibre_g": 9.2, "prep": "5 min", "cook": "20 min", "makes": "1", "ingredients": ["Water 150ml or 5fl oz", "Banana 1 small", "Raspberries 50g or 1.7oz ,frozen", "Oats 50g or 1.7oz", "Whey Protein 1 scoop, vanilla", "White-Chocolate Spread 10g or 0.35oz", "Baking Powder 1/2 tsp", "Cinnamon 1/2 tsp"], "method_steps": ["Start by heating your oven to 180°C (356°F).", "In a blender, combine the rolled oats, protein powder, ripe banana, baking powder, cinnamon, and water. Blend everything until the mixture is smooth and uniform.", "Take a skillet or a small baking dish and coat lightly with non-stick spray to prevent sticking. Carefully pour the blended oat mixture into the dish, ensuring it's spread out evenly.", "Scatter the frozen raspberries over the top of the oat mixture, pressing them down lightly into the surface.", "Transfer the skillet or baking dish to the oven and bake for 18-20 minutes, or until the oats are set and the top is golden brown.", "Once baked, remove the dish from the oven. Melt the white chocolate spread slightly if it’s not already soft, then drizzle over the top of the baked oats. Allow the baked oats to cool for a few moments, then dive in and enjoy the warm, fruity, and indulgent flavors!"], "allergens": "Contains lactose.", "image": "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"}, {"id": "r295", "title": "Red Velvet Protein Pancakes", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein High-Carb", "tags": "High Protein / High Carb", "description": "Change up your protein pancake game with these red velvet pancakes.", "kcal": 523, "protein_g": 35.5, "carb_g": 70.7, "fat_g": 10.6, "fibre_g": 2.9, "prep": "5 min", "cook": "12 min", "makes": "1", "ingredients": ["Banana 1 medium", "White Chocolate Chips 10g or 0.35 oz", "Semi-Skimmed Milk 4 tbsp", "Vanilla Extract 1 tsp", "Egg 1", "Baking Powder 1/2 tsp", "White Flour 50g or 1.7oz", "Whey Protein 1 scoop vanilla"], "method_steps": ["First, in a mixing bowl mash your banana. Next, add the remaining ingredients and mix well. Lastly, add a few drops of red food coloring and stir until evenly colored. Leave the mixture to sit for 3 to 5 minutes before cooking.", "Using a small ladle, pour the batter onto a non-stick pan, cooking on medium heat. Cook until bubbles begin to appear before turning.", "This mixture cooks around 6 to 8 decent sized pancakes."], "allergens": "Contains milk, egg, gluten, may contain sulphites.", "image": "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"}, {"id": "r296", "title": "Scrambled Oats", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein High-Carb", "tags": "High Protein / High Carb", "description": "Start your day with a powerhouse breakfast that scrambles up the traditional pancake routine! Our Scrambled Oats blend the heartiness of oats with the nutritional punch of bananas and protein powder, then finished off like scrambled eggs. This meal is packed with energy, protein, and fiber.", "kcal": 540, "protein_g": 41.8, "carb_g": 62.8, "fat_g": 13.4, "fibre_g": 6.7, "prep": "5 min", "cook": "5 min", "makes": "1", "ingredients": ["Banana 1, medium", "Egg 1", "Porridge Oats 50g or 1.7oz", "Blueberries 1 handful", "Raspberries 1 handful", "Whey Protein 1 scoop", "Greek Yoghurt 2 tbsp, 0% fat", "Dark Chocolate 1 square, 70%"], "method_steps": ["In a blender, combine the oats, banana, egg, and protein powder. Blend until the mixture is smooth.", "Heat a non-stick skillet over medium heat. Pour in the oat mixture, allowing it to set slightly like a pancake. Then, begin scrambling, stirring constantly, until the mixture is fully cooked and resembles scrambled eggs.", "While the oats are cooking, prepare your toppings—wash the berries, measure the yogurt, and grate the dark chocolate.", "Spoon the scrambled oats onto a plate. Top with blueberries, raspberries, yogurt, flaked almonds, and grated dark chocolate."], "allergens": "Contains eggs, lactose, treenuts.", "image": "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"}, {"id": "r297", "title": "Spicy Beans on Toast", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein High-Carb", "tags": "High Protein / High Carb", "description": "Elevate the classic beans on toast with this spicy and tangy version. Sautéed onions, garlic, and mushrooms form a flavorful base while the mix of paprika and chili flakes brings the heat. Served with creamy avocado, every bite is a delightful medley of tastes and textures. Serve it over crunchy sourdough for the ultimate breakfast.", "kcal": 523, "protein_g": 21.2, "carb_g": 83.5, "fat_g": 9.7, "fibre_g": 17.7, "prep": "10 min", "cook": "20 min", "makes": "2", "ingredients": ["Chopped Tomatoes 1 tin", "Soy Sauce 1 tbsp", "Mixed Beans 1 tin", "Apple Cider Vinegar 3 tbsp", "Sourdough Bread 4 slices", "Paprika 1 tsp", "White Mushrooms 120g or 4.2 oz", "Chilli Flakes 1/4 tsp", "Avocado 1 small", "Brown Onion 1/2 medium", "Garlic Cloves 2", "Brown Sugar 2 tsp"], "method_steps": ["Dice 1/2 an onion and chop 2 garlic cloves. Drain and rinse the tin of mixed beans. Slice the mushrooms.", "In a pan over medium heat, add some oil and sauté the onion until translucent. Add the chopped garlic, 1/4 tsp chili flakes, and 1 tsp paprika. Stir and cook for another 2 minutes until aromatic.", "Optional step, otherwise add them as is: In a blender, combine the tin of chopped tomatoes, 1 tbsp soy sauce, and 3 tbsp apple cider vinegar. Blend until smooth.", "Add the sliced mushrooms to the pan and sauté until they release their moisture and become golden brown. Reduce the heat to low, pour in the blended tomato mixture, and add 2 tbsp brown sugar. Stir well. Add the drained mixed beans to the pan. Let the mixture simmer, stirring occasionally until it thickens to your liking.", "While the beans are cooking, halve and pit the avocado. Scoop out the flesh and slice it using a knife. Season with salt and pepper to taste.", "Toast the 4 slices of sourdough bread. Top with the spicy bean mixture and serve with the avocado."], "allergens": "Contains soy.", "image": "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"}, {"id": "r298", "title": "Sweet Potato Pancakes", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein High-Carb", "tags": "High Protein / High Carb", "description": "Looking for a healthy and satisfying breakfast option to fuel your high-volume training days? Look no further! This easy-to-prepare dish is packed with nutrients and energy- boosting ingredients that will help you tackle even the most intense workout sessions with ease.", "kcal": 628, "protein_g": 31.2, "carb_g": 109.2, "fat_g": 7.8, "fibre_g": 8.3, "prep": "10 min", "cook": "20 min", "makes": "3 (15 pancakes)", "ingredients": ["Almond Milk 2 cups, unsweetened", "Honey 3 tsp (1 per portion)", "Sweet Potato 300g or 10.6oz", "Brown Sugar 2 tbsp", "White Flour 2 cups", "Baking Powder 2 tsp", "Eggs 2", "Cocoa Powder 2 tsp", "Whey Protein 2 scoops, vanilla", "Salt 1 tsp", "Cinnamon 1 tsp, ground"], "method_steps": ["Peel and dice the sweet potato. Then steam them until soft, you should be able to pierce it with a fork.", "To a large mixing bowl, combine the dry ingredients.", "Next, in a separate bowl add the cooked sweet potato (mashed) and the remaining ingredients. Mix well before transferring to wet ingredients to the dry.", "Mix the wet and dry ingredients until you have a thick, consistent batter.", "In a lightly oiled pan, on medium heat, cook the pancakes at your desired size. Flip the pancakes once bubbles begin to appear. This batter makes up to medium- sized 15 pancakes.", "Serve with a tsp of honey."], "allergens": "Contains wheat, lactose, eggs.", "image": "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"}, {"id": "r299", "title": "\"The Sunrise Special\" Breakfast Bagel", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein High-Carb", "tags": "High Protein / High Carb", "description": "Embrace the morning with a delightful combination of crispy air-fried hash browns, savory bacon, and a perfectly fried egg, all layered with fresh spinach between a toasted bagel. This hearty creation promises to energize and satisfy, making it the perfect start to any day.", "kcal": 618, "protein_g": 40.4, "carb_g": 73.1, "fat_g": 18.1, "fibre_g": 5.4, "prep": "5 min", "cook": "25 min", "makes": "1", "ingredients": ["Hash Browns 2, frozen", "Plain Bagel 1", "Egg 1", "Bacon Medallion 2", "Spinach 1 handfull"], "method_steps": ["Preheat your air fryer. Cook the frozen hash browns until golden and crispy (according to the instructions).", "In a skillet/pan, cook the bacon until it reaches your preferred crispiness.", "Using the bacon's skillet, fry the egg to your liking.", "Toast the bagel to a light golden brown.", "Begin with the toasted bagel base then add a layer of fresh spinach. Place the crispy hash browns next followed by a layer of sizzling bacon on top. Crown with the golden fried egg."], "allergens": "Contains egg, wheat.", "image": "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"}, {"id": "r300", "title": "Tofu Breakfast Bowl", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein High-Carb", "tags": "High Protein / High Carb", "description": "This colorful and nutrient-packed breakfast bowl is a combination of tofu scramble, sweet potato fritters, and red quinoa, seasoned with a medley of spices. It's vegan- friendly, gluten-free (if using GF flour), and offers a hearty start to your day.", "kcal": 686, "protein_g": 28.8, "carb_g": 83.5, "fat_g": 27.1, "fibre_g": 14.0, "prep": "10 min", "cook": "20 min", "makes": "2", "ingredients": ["Tofu 280g or 10oz", "Garlic Clove 1", "Sweet Potato 1, medium", "Paprika 1 tsp", "Quinoa 180g or 6.5 oz", "Ground Turmeric 1/2 tsp", "Avocado 1, small", "Olive Oil 1 tbsp", "Baby Spinach 1/2 cup", "Plain Flour 1 tbsp"], "method_steps": ["In a saucepan, bring 1 cup of water to a boil. Add the rinsed quinoa and reduce heat to low, cover, and simmer until the quinoa is tender and the water is absorbed, about 15 minutes.", "Grate the sweet potato and squeeze out excess moisture using a hand towel. Combine with flour and smoked paprika. Form small patties with the mixture.", "Heat a small amount of oil in a frying pan over medium heat. Fry the sweet potato patties until golden on both sides, around 3-4 minutes per side.", "In the same pan, add a bit more oil if needed and sauté the minced garlic for 1 minute. Add the crumbled tofu, turmeric, and chopped tomato. Cook for about 5-7 minutes, stirring occasionally.", "Divide the quinoa between two bowls. Top with tofu scramble and sweet potato fritters. Add slices of avocado for extra creaminess."], "allergens": "Contains gluten, soy.", "image": "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"}, {"id": "r301", "title": "Zesty Lemon Blueberry Toast", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein High-Carb", "tags": "High Protein / High Carb", "description": "Indulge in a vibrant breakfast with this toast, a refreshing morning treat that combines the tang of lemon with the sweetness of blueberries atop crusty sourdough. It’s not only delicious but also provides a good dose of antioxidants from the blueberries and immune-boosting vitamin C from the lemon.", "kcal": 356, "protein_g": 21.4, "carb_g": 60.8, "fat_g": 2.9, "fibre_g": 4.9, "prep": "5 min", "cook": "5 min", "makes": "1", "ingredients": ["Sourdough 2 slices", "Greek Yoghurt 120g or 4.2oz 0% fat", "Blueberries 100g or 3.5oz", "Granola 2 tsp", "Lemon Juice 1 lemon", "Lemon Zest 1 lemon", "Salt pinch"], "method_steps": ["In a small saucepan, heat the blueberries with a splash of water over medium heat until they begin to burst and create a syrupy sauce, about 3-4 minutes. Remove from heat and set aside.", "While the blueberries are heating, toast the sourdough slices until golden and crispy.", "In a small bowl, combine the plain yogurt with the lemon zest, lemon juice, and a pinch of salt. Mix well until smooth.", "Spread a generous layer of the lemon yogurt mixture on each slice of toasted sourdough. Spoon the warm blueberries over the yogurt.", "Sprinkle granola over the top for added crunch and texture, if using."], "allergens": "Contains none.", "image": "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"}, {"id": "r302", "title": "Apple & Walnut Power Porridge", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein High-Carb", "tags": "", "description": "", "kcal": 496, "protein_g": 11.5, "carb_g": 60.9, "fat_g": 23.1, "fibre_g": 3.7, "prep": "5 min", "cook": "10 min", "makes": "1", "ingredients": ["Water 175ml or 6.2oz", "Honey 1 tsp", "Apple 1, small", "Semi-Skim Milk 50ml or 1.7fl oz", "Medjool Dates 2, pitted", "Porridge Oats 40g or 1.4oz", "Lemon Juice 2 tbsp", "Walnuts 20g or 0.7oz", "Tahini 1 tsp"], "method_steps": ["Heat a small frying pan over medium heat and toast the walnuts for 2–3 minutes until golden and fragrant. Transfer to a board, let cool, then roughly chop.", "In a saucepan, combine oats, a pinch of salt, and 175ml cold water. Bring to a gentle simmer and cook for 5–6 minutes, stirring occasionally. Add the milk and continue cooking for another 1–2 minutes until it reaches your preferred consistency.", "As the porridge cooks, coarsely grate the apple and place in a bowl. Mix in the lemon juice, chopped dates, toasted walnuts, and a pinch of salt.", "In a small bowl, stir the tahini with 1 tbsp water until smooth, then mix in the honey. Spoon the porridge into a serving bowl. Top with the apple-date mixture and finish with a generous drizzle of tahini honey sauce."], "allergens": "Contains lactose, treenuts, sesame.", "image": "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"}, {"id": "r303", "title": "Apple Cinnamon Oat Pancakes", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein High-Carb", "tags": "", "description": "", "kcal": 328, "protein_g": 16.4, "carb_g": 40.7, "fat_g": 11.1, "fibre_g": 4.3, "prep": "5 min", "cook": "10 min", "makes": "2", "ingredients": ["Semi-Skimmed Milk 2/3 cup", "Eggs 2", "Porridge Oats 90g or 3.2 oz", "Apple 1 small, green", "Baking Powder 1 tsp", "Cinnamon 1/2 tsp"], "method_steps": ["Begin by adding the oats, baking powder, cinnamon, eggs, milk, and 1 grated apple to a blender. Blend the ingredients until they are well combined and the oats are broken down.", "Heat a large nonstick pan over medium heat and add a tsp of olive oil.", "Use a large spoon to drop spoonfuls of the batter onto the heated pan. Cook the pancakes until bubbles form on the surface and the edges appear cooked. Carefully flip the pancake over using a thin spatula and cook for another minute on the other side.", "Continue this process until all the batter has been used, adding more oil to the pan as needed."], "allergens": "Contains lactose, eggs.", "image": "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"}, {"id": "r304", "title": "Apple Crumble Overnight Oats", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein High-Carb", "tags": "", "description": "", "kcal": 403, "protein_g": 18.0, "carb_g": 58.8, "fat_g": 10.8, "fibre_g": 8.1, "prep": "10 min", "cook": "0 min", "makes": "2", "ingredients": ["Apple 1, medium", "Brown Sugar 1 tsp", "Apple Juice 150ml or 5fl oz", "Cinnamon 1 tsp", "Greek Yoghurt 200g or 7oz, 0% fat", "Vanilla Extract 1/2 tsp", "Oats 100g or 3.5oz", "Ground Cinnamon 1/2 tsp", "Chia Seeds 1 tbsp", "Salt 1 pinch", "Salted Butter 1/2 tbsp", "Oats 2 tsp", "Almond Flakes 2 tsp, flaked"], "method_steps": ["In a mixing bowl, stir together the oats, yogurt, apple juice (or milk), grated apple, chia seeds, and cinnamon until well combined. Divide the mixture evenly between two jars or bowls.", "In a separate bowl, mix the ground almonds, oats, melted butter, cinnamon, brown sugar, vanilla extract, and a pinch of salt. Use your fingers to mix until the texture is crumbly.", "Sprinkle a generous teaspoon of the crumble mixture over each jar of oat mixture. Seal the jars and refrigerate overnight."], "allergens": "Contains treenuts, lactose.", "image": "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"}, {"id": "r305", "title": "Banana & Walnut Overnight Oats", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein High-Carb", "tags": "", "description": "", "kcal": 367, "protein_g": 8.4, "carb_g": 55.6, "fat_g": 12.5, "fibre_g": 6.2, "prep": "10 min", "cook": "0 min", "makes": "1", "ingredients": ["Almond Milk, 125ml or 1/2 cup unsweetened", "Banana 1 small", "Porridge Oats 50g or 1/2 cup", "Walnuts 1 tbsp chopped", "Maple Syrup 1 tsp", "Cinnamon 1/2 tsp"], "method_steps": ["In a spacious container or mason jar, combine the rolled oats, almond milk, 1/2 the banana (mashed), ground cinnamon, maple syrup, and chopped walnuts.", "Secure the lid onto the container or jar and give it a thorough shake to ensure all ingredients are well-mixed. Alternatively, mix well using a spoon.", "Place the container in the refrigerator and allow it to sit overnight, letting the oats absorb the flavors and soften.", "The next morning, give the mixture a stir. If you prefer a looser consistency, you can add a bit more almond milk. Before serving, garnish your overnight oats with additional banana slices and a sprinkle of chopped walnuts."], "allergens": "Contains treenuts.", "image": "/9j/4AAQSkZJRgABAQAAAQABAAD/2wBDABELDA8MChEPDg8TEhEUGSobGRcXGTMkJh4qPDU/Pjs1OjlDS2BRQ0daSDk6U3FUWmNma2xrQFB2fnRofWBpa2f/2wBDARITExkWGTEbGzFnRTpFZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2f/wAARCABqAKADASIAAhEBAxEB/8QAGgAAAgMBAQAAAAAAAAAAAAAAAwQBAgUABv/EAEEQAAIBAwIDBQQFCQcFAAAAAAECAwAEERIhBTFBEyJRYXEUMoHRQpGhseEGFSMzUmNyksEkNHOCk6LxNVNUYoP/xAAYAQEBAQEBAAAAAAAAAAAAAAAAAQIDBP/EABwRAQEBAQEBAQEBAAAAAAAAAAABAhEhMQNBEv/aAAwDAQACEQMRAD8API00uSwXYcgKqLeViCq6jjpRkCrjmM+ZosbrGcg5PLBqoDHZzEk74AyDnY+lEildFJwV1L1Xf1oyqWiQau4Dgb8vWpAYgAnIGw8qAKp2sQVGTKjPeyCaEDhSCyhXGCDTmjrpPrVdBJx9hFAopXmCq486IjaOpIPhT6CJUAVFLDBdTz2PShEIS5KkAsW55x5U6oUsIXAVTqABA57UJ8g506T4MMU4dBXUuGwM6RV5IDIi4R/HGOVVGeN87Y8wTRC5MarhlIzuDnVRjbMoOqJs+OnnQjlRyAPnQDBP/dPxUUKSFXGdaZ9Mf1o2uTJ2ShMJGBBIPqM1OhaSIhQUZG8smhFSFyEwR54pjsApzuPLTtVgilt8nPwoEs4VidPPxqHfuKADz36021um+Y1+JqvZjGdOcbcxRSfvSH3vXFDKeH2in3UE5Aznwob6eoPxFQRE3FmyFNmem+aaccTHZ6BbA6QW1k7nxHlQ4TK4wFwfHemxJK360nVgDIAqoLGl63DGk/syzpggjLKcfdQIpOLvEyrHZHXzOWzTUEjRxsgUkMOWKvbsVZGAYrnljc04EgOMDOfYwRzyzbfZUk8WOAGsc+bNTzsxLEISG94VXLSHGjT8MVeIzWg4wsrSCezKsNJQE4+FHWwnVS3FrlAmB+ihyCfUnlWg8i2Fr2spGvGVB30jx9a81eXL8QDuxOkHurnn6+Nc96mW85tan57igHY2EKgKNsbD6+tUbinEGXUgG/IjJpWwtA1sZGWMqPeYMQUPyqb2R3jUWnuqN2jbPL0rz39NV3mIfteLXxA2RiOYbK59K0Uv7e5JjuotJ8fxry1pBctMoRpWB73dOCMjpnnWnHIu0chHaJzz18Kuf1qa/OGuLcLu0i7bhpSZeqOxBA8jWD2vEyT+gtzj96a3rDiS2Ugi1ZXmVHTNF45w5bi39uswCcZcDqPGu+dTTjrNjzaz8S/8WL/UNSbi/wBg1nD/AKtWEzsO7u+OjCuYlwMqwYeAzWuMqNcX67GzhH/2rhcX+P8Ap6HP74VYOygq5YKTvlKus8SLp7UY9N6cAmn4gdvzauf8au7XiJGfzaufHtabSdM6u1Rj54+dESQsdS7jmd+VOBlV+kMVY6iQNJ38KGNSnZfWiqvUfDetIlQd1bOD4k0aHXCysRgZ2PQ0EEFcjmB4mrRtkBcnPgGNAVgdZfdtRycMaYtAO2EgJCoNR72aXAGPedfRqIx7HhszaidRC7+HOl+EYPGL573iJhUjSNzv18KLweSGSBO0iV9baScAgGvOFJLq8YxMweQnBHXJ5VscO7Th/ERBcRmQylcaeXqK8X6W3+vXmN+WxRAY1ykMp0sqnGDQeHcNW0WZwxOmVQMjlg4NHlD28UkksxZGcFF/Z3q63cbCKEbtLIWbHIdcZrkvqexjsuJIqgKhY4Hhnf7watecOt572VWjAkddauNjmk+Kyh+Jq5LGGI99o92XY429fuqLYGz/AE8rSsFycu5dmzyHx8K1fEjMj4fcm5kKFy1uxUkHcg+Vei4HKIh7M26kZGftpThFwTdSSPgNKS7IPoADG9K2192M8LSq0TNIdOocxncCt/nZL1NS2cK8ZsRYcRkRRhD3lwOhpVMPvg+fd516H8rYlMdvOR4oa8y5UKCHP1163mFYB9s4I5HlVRL9Ak7be7yqpBkYMrZ+PKiSJIqai319aCIgO0IwCoHLHP66IWWOTuBVOnOMUOOYY0kkHoSMioLqxxIcnPMHGKK1gSRz3Hng0SF2zkgH7cULUhQMurV8a6PUGBKkj1NXqcNvqXLAEqBkkbVXCFdRDH41eNI3j3VtuhP41KBMaQgx4EVRUlPe7+V3IzvRLw9pwfuknLNufQVBhUNuijPrTBiDWMqKMYIbH2fKl+E+vCxQiKZFVmYsMnTtny+6vRWU7whRODI2MKwIyKzJk7C78MNtjwrRkx2UcjnSV6g4NePWXplTxWR2KSSvhUBCop5HofM1ji9nUl4ywbUQVG3+bNXu7ySfSpB0Bt8jJpjhTJkpKVLg91WXpiseX2N/PEcMuhcTHDt2xGrDLnfx/GtNJm4gzWc0S55khjj1/Gs8KkDs8QjWQkrkbqM8sUO6vZUit5E1Izoe8NiOhqWdG/LFb8KsJo4cvMUOQN23rPihMkEYmIkKhVBIwVHSlWS5uLJTJJq3zq6nx350LgbXEnG4bftC682zvsOv3VrGe1m+Tr035UnHC4d8HtB08q8wjgqysAw8q9B+VkpIt4VPu5dvuFYAJdR3d/EN+Fe15VEVQ2QBz3FWYoTpO3hnIq2mU7aC3+YGp1n3WWQHoAQaAMkRBypyM+Oa4xs67ZB8f+KOpQ907f5D/ShSYRzg5XyzRW1GzBMdo+P8OuUbnD8/GI1IiVSMgb+dX0jOwbl41WVNJA7r/wCw0UqCASwHoGFdgeD/AFmrhQw3MgoIViw0koeo7xFHtXKy98qUbYjXnY0OPu9HHwqWbDZIJ9R+FBl8csXjk1oMlTn1FK21x2m0i7DGn7q9IQtzEI5MBh7jf0rCvuFNFKzIpDdV5ZrjvH9dc6RHwqHUW1HSDkA9D60nNEwCo4ysbZRhzOf6UZZWQ6GLgYGQRVpVbu4AJkbudAK43PI7S9Ca3nhHbS5ZsAjHIDp9VGeH20K7uF1DBXSNvSl1vpGGGXvoTqDcvCmLaXcBSXLNkgDr8qz53iov43SzSK2IjMeOmQR4Y861fyX4WLGF7y5AEjAkk/RXnir2PCzJMJpzkjcDotRxbiSSA2sJIjHvuBz8vSvTjPPa471/IyuJXvtnEJXaMsCe7gjYdKFCAp3Tb1Hzq7lDMXyAW8hXStFGyBmiLudK4G5Nbneeud++KKrrKSImIz4A1DlgcmFv5cVMrRdqyKSHT3sEjBqwTUmxz5hzSWWdhZxUhAf1clVmfGP1q/DFX7+PebI8Dmq6i2ck+hqoaW4vhswswPNmqfbLwHGmzz/E9csWPeeMZ86kLag96SMnxJFBy3N9zMdtj1beiLc3wBcQW/1tVheQIulZVP8ADg1y3igbM58hH+FBAvL8nItoPraiLdcRYf3a3/mapW7D8hLn+E1xun/Yk28qCyXPEGJHsluMdS7b/ZRPar0925s4pIx1SXvD0yKB7Tnfs3J/hHzqTcsxx2Dfyj50DBs4Lhcow3+i4waBLwTtBjS4H/q1ck7Afq39NK/Op7eXBIhk/wBvzqXMqy2Ii4FGkhkZMseZc5plRaWa8w7D6EYzSa3cpODbTEegP9a4yl9uwfB6FQKTMnxbq0K94xeyExpaqkPh2m59dqSW5uWxps05jGXI/pT7ZOxiHxND73urEp6gl6VGVPJci9c4BZNiudj6VZprjOfYU1nqWHyrouIiS50GDQSf29q0Q7hc4QfWa55nZ7et6vL84zpTKqxtFADId3BbcHzzU3N1f2qoGtYhrUnZwdhzo8128ILPIFAH0EoJmEsbZmd9YwCQMr6VZOeSpb32lzfzNEZURclsKuefj6YqVupveNtGSf3v4UzHIkcLRrsCoX3eo60KALEuCXz64pn/AF8prn8PKkQA/RE+v/NXKoB3YAc/w7UJR91UdiORI3roycUuPo6fUiiIHPUDzO9ZtuSZiCTjatGzALvkA86nTi4Usc6wfQVbQR47+lEUAacDFcBkDPhVC76g5yWGOu3yqNZ6MT8BTGBk7CgOBroAvJMvuOhx4gVQ3N22MY36AConJGcbelWhY9jJuenWgDNdTw3Zt5JMkDmoG9XEsrDDOwz4AfKkrj+92566W++jw7g1jFtnrWpymRPoOCZCaSnvpFvFTGYyeu5ok2w22pR1BulyAdqa/hmDi3j9pLpAyqx2TGw+2mPdOOzOPAEUJdpNttzVWJ1HetSSfEt79dcRF10rGSByJwcUCK27LYRMM/tMKM3ufGlm2b41JmS9LbZwYoQdkT+b8KFIZBnSF/mqATnnVBuzk9OVVH//2Q=="}, {"id": "r306", "title": "Berry Delight Chia Pudding", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein High-Carb", "tags": "", "description": "", "kcal": 326, "protein_g": 12.7, "carb_g": 34.3, "fat_g": 15.4, "fibre_g": 17.3, "prep": "5 min", "cook": "0 min", "makes": "1", "ingredients": ["Almond Milk 200ml or 6.7 fl oz", "Strawberries 5", "Protein Yogurt 50g or 1.7 oz", "Chia Seeds 3 tbsp", "Blackberries 5", "Honey 1 tsp"], "method_steps": ["In a medium-sized bowl, combine 200ml of unsweetened almond milk, 50g of Skyr yogurt, 3 tablespoons of chia seeds, and 1 level teaspoon of honey. Mix well until the honey is dissolved and the chia seeds are evenly distributed throughout the mixture.", "Wash 5 strawberries and 5 raw blackberries, then pat dry. Puree the strawberries and blackberries until smooth.", "Spoon the chia mixture into a seal-tight jar. Pour the berry puree over the top, creating a layered effect.", "Seal the jar tightly and place it in the refrigerator. Allow the chia pudding to set overnight."], "allergens": "Contains lactose.", "image": "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"}, {"id": "r307", "title": "Blueberry & Almond Overnight Oats", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein High-Carb", "tags": "", "description": "", "kcal": 299, "protein_g": 9.7, "carb_g": 46.8, "fat_g": 8.3, "fibre_g": 7.0, "prep": "5 min", "cook": "12 min", "makes": "1", "ingredients": ["Almond Milk 100ml or 3.4 oz, unsweetened", "Flaked Almonds 2 tsp", "Porridge Oats 50g or 1.7 oz", "Salt 1 pinch", "Blueberries 1 handful", "Yogurt 1 tbsp", "Chia Seeds 1 tsp", "Maple Syrup 1 tsp", "Vanilla Extract 1 tsp"], "method_steps": ["In a bowl, combine the oats, chia seeds, a pinch of salt, and vanilla extract. Pour in the almond milk, stirring well to ensure all ingredients meld together.", "Cover the mixture and place it in the refrigerator to soak overnight, allowing the oats and chia seeds to swell and absorb the flavors.", "The next morning, in a pan over medium heat, fry the blueberries with a drizzle of maple syrup until they turn slightly soft and the syrup thickens.", "Take out your overnight oats from the fridge and give it a good stir. If the mixture is too thick, add a splash more almond milk for your preferred consistency.", "Transfer the soaked oats to your serving dish. Spoon over the caramelized blueberries, followed by a dollop of yogurt.", "Finish with a sprinkle of flaked almonds on top."], "allergens": "Contains treenuts.", "image": "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"}, {"id": "r308", "title": "Classic Porridge", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein High-Carb", "tags": "", "description": "", "kcal": 350, "protein_g": 13.1, "carb_g": 57.5, "fat_g": 7.3, "fibre_g": 4.5, "prep": "", "cook": "", "makes": "1", "ingredients": ["Oats 60g or 2.1 oz", "Water 150ml or 5 fl oz", "Milk 150ml or 5 fl oz semi skim", "Honey 1 tbsp", "Milk splash, semi skim"], "method_steps": ["To a saucepan add the oats, milk, and water and cook on low-medium heat for 6 to 10 minutes, stirring regularly. Once cooked, serve with a dash of milk and a tsp of honey."], "allergens": "Contains lactose.", "image": "/9j/4AAQSkZJRgABAQAAAQABAAD/2wBDABELDA8MChEPDg8TEhEUGSobGRcXGTMkJh4qPDU/Pjs1OjlDS2BRQ0daSDk6U3FUWmNma2xrQFB2fnRofWBpa2f/2wBDARITExkWGTEbGzFnRTpFZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2f/wAARCABqAKADASIAAhEBAxEB/8QAGgAAAwEBAQEAAAAAAAAAAAAAAgMEAQAFBv/EADkQAAIBAwMDAgQDBgQHAAAAAAECEQADIQQSMSJBURNhBTJxgSNCkQYUM1Kh0XKxweEVJGKCwvDx/8QAGAEAAwEBAAAAAAAAAAAAAAAAAAECAwT/xAAdEQEBAQEAAwEBAQAAAAAAAAAAARECEiExQQNh/9oADAMBAAIRAxEAPwBugQjSW55Oaew6wK6yAiKpIAUd6xYYk1aK5R+JR7RJMZobObh8U7AVixCwKduFJrz9Ku7VXm/6oqwABgCpK94NBYsmyDujc7FoB4p/ygyBxE+Kn7D+UAXEgGKw2pVjiB700noKgtH0ihhVYswJAHYwaPeD1pPw8yCrBmG47Qe2aodDcunpVWmSCcUjROHsWn6yxJLbjzmnm2154AyZMVOe1a5fmYED2jis1Ck2jbwSQIg96K0vWwI7V2pWNMSPFXidNtA7ACIIwRWOsmj04/CX3WuOGI8UAm3gAV11ZWKMCDjzXMJWKAj0WNOR4YiicGDHY1mjEesp7PRtgmaZFn5iI7URE2gKxmE+8VqtuSQPzUBkxZY0CyF94kijI6VHmu2hrgE5JoA7CzbkD70y8dtk4roVbu0EGMmO1Brjt0jNwTS0y9Av/KoSQCRJnk1SU3bmjAoNJaVNPa3sBKjg5o46sZpbvwZn1ptxBxkYpN35G9qpW2WcQO+Y8Vl65ZtiIFwjuRj/AHp7gzUvw6wW0NpgSTA6QKrGnJBLQD4JqV9U7Y3QBwBgCg9Q9zU+SvFali4HJABBngil6np0zhgQfeko58mqEvtt2tDL4bIo8z8B6Zw1pI7CtuxMmjtLbZQLY2Efl7VNcDMzFpBB4ovRTn8rTdXcYPNYb6CZNK9PqHUa5reTJNLyp+JVnpvXSflYyKNiHJz2rfTC+a2yoBmM0r1ROYBrfT4FKtH07hQ8NkVY1S6hOCORxS5vtXU9HKrMenkjAjmutJtlokzArgkAFS244EGjACFUuCCBxMZ+taW59Zyb8EVBLCCI5kRmh1qi9p2VXUCJ6pFPAKLtZTAzt3GBU+odrSoID7m29QmJ8VE38Vc/TEACjGYArVEnpySYj71sHZRWnMPdIUQsALWmozQ6m6La+mh/xHzXnvcLGAJNdqLpZ9oOTVGm08FREk1F6k+tJNKtWC5l5AqlkREAjH9ZpuzcCoEbTk0b2twPIBwJE1h13b8azmQpLibINpQ3g9xT7WnS6DtO0/0oRZLbQyqWUDJ4FBeU2x0spM5M0Tq/aLJ+De01loIori+rb3fnUZ9xTLTm503QAOOZrlX07sdq1l1FQxPPFcYip7mo9DU3LRM7GIpiX1YZFBDPEc0EwRFEZAntQESfNANBM5pVwA0Z+lAwkjvSh1rQwQbSZHmKZbcgMd1sAmGJO5mpYLXGQOVKqcKogUvTb3vhmgCTiIM1fjb9R5SfFuyWliXnyO1L1K+pdtTtTaSxlucdqcQxiMnvAqa716613hSf8qeFaodVBAmTyMcjzXHGkuR5FDCr8oAkHNMSGUoeHlfoe1P3hfry9Pb3PvYE57V6AQC4m2YOSRxUZR0tsiiGGD5FFauXxZ9O0rEdyRkVzd/XRx8eg16yoJLEL2Pakr8QsOQpcBycIpyKCzZ9OyRcvbmOQscUZ0VpizhUAMS22M+xqFKj02SSwG48io72mt/xZdo5BbEewomtrpQIUiywO/cdxB+lBdVbl5VtXgBiVHPFAMYQoM+4nmrCC6ITziajs2Iuqpbc27McVZq7iaTTtcYxtE5rb+cZ91838QX1fil827iyXiKXN2y+1xB8jg13w201x21D5Lkt+tei6B1O4cVViJS9PeMbTkHuacwIytSi0bVwQ0oeKtt7WEUpVWA3bxB5rlwD5obqbW3VwJNMmrgMe/FchKgMOScVw6UnzmjA6kX+UTWzF1y8fUAALMeQDAHsTWWSLmsmIi2BHjJ/tTbajYWIySWpOjO+/db6D/39aRqri4IHg1hgiI7GtJ3NBYAdzQjqgjMgn7UtGOVhfMgL6w7H83v9aWJtXBLme4AzNILTBFMXWNEXVDjzw361n3zrbnrDDdJDF4KgYiqFvp6R6ukc+1SbtNcQL6rp7MP7U0GzH8a2eMlj/asvDpflCbv7xqWEAKJwCeR712n0beu1wwhbAjmqHvWQwIugED8qkmlLqUsybSkseWc/6VXP87+le4vtJb0Volj9zkmvm/2n+JNdtLYBg32CAeB3qzU6kkF7jTHc18sLzfEv2htxlUmB4rb5GO7X1Pw9QLAERVXpzNJsxaUCKct4HEGo1eIr5bKCk27z2nzNW6i0IDDmkPaW6vg0qcOW6txeZmtf5RHivOYXdO5gEqKp0+o3iOaUp4oJkjxTlUvdaBwKR+f7048jqiTHMVtfjGQQYekxn/5StEABdgky2CQROB/atLC7u2TIJ6c7f96DTalrlmLha2ikqOmCw9/H2qL1VTmKGMtAHTGcHzWIzQNoIYGd081yMUUtaJAIhiU4PissvsggzIIII496X5h/uk6m3usB7MrsWSzHk1AmsS42xui5/Ke/0r0rgDWhB3FMA7YBE814/wAU0Ra/YJWAzMQf+2nP9K/4q3Zrd1eSb+psKAp3ADO7Nd/xS6q9VpefJq4m2PY3ULXQgknivFf4teI6UVZ85qW+2o1Ns+rdYj+UYFBHfF/iwuA2tO27sWHArf2W0hF25qWHbavv5qXSaEXFUAZP9K+i0ttbNpUQQFECp6q+YsDTxzRgTyPvSVHv+lOWZqGhhj04FTN0v9adPSaRcM04muYmOZFSXz6b71G09x2NUFu1T6lgyRRYJV68inHfk22XccSy4ikrzTDm19hWnU2I5uBuO1tjcN1iYxsXA9ooNCLlzSI7MC56mk8k1us/hH/BTNHixI5CYPio59c7FX3crSYs7gzbZyIiTPHvRIRge5qex/CT6LVFgA2yYztqp6mpvuhe87LJdUlIHcmo9aW/e7NpXLIqMfbgR/nVJH4c1PqST8RtSZ/Db/xqcyyK3ZpN/RlLPVtBJGJzUmo0wgQMTFemoB0F24QC+8Dd3/WpL3Cfeq5uz2jqZUR0o38dqJtLFpsdqtIG447D/Wtuj8I/SqJP8N023Sq8ZIEfSrlshlo1ACQMCitfM31rG+20mBRCDHanD9a3tWePpSUw/KaQTPNOPJpD96qJpN59tSs5Ipuoqc1SH//Z"}, {"id": "r309", "title": "Creamy Avocado & Egg", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein High-Carb", "tags": "", "description": "", "kcal": 291, "protein_g": 18.8, "carb_g": 2.0, "fat_g": 23.3, "fibre_g": 0.5, "prep": "5 min", "cook": "10 min", "makes": "1", "ingredients": ["Eggs 2", "Avocado 1/2", "Light Soft Cheese 20g or 0.7oz", "Rocket 1 handful", "Black Pepper 1 twist", "Salt pinch"], "method_steps": ["Place the eggs in a saucepan and cover with cold water. Bring to a boil, then reduce heat and let simmer for 7-9 minutes for a firm yolk. Once done, drain and transfer the eggs to an ice bath for a few minutes before peeling.", "In a small bowl, mash the avocado with the cream cheese until smooth. Season with a pinch of salt & pepper to taste.", "Spread the avocado cream cheese mixture evenly on a plate. Slice the boiled eggs and place them on top. Sprinkle with another pinch of salt & pepper. Top with a handful of fresh rocket leaves for extra flavor and crunch. Enjoy immediately!"], "allergens": "Contains lactose, eggs.", "image": "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"}, {"id": "r310", "title": "Fruit and Nut Bircher Muesli", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein High-Carb", "tags": "", "description": "", "kcal": 414, "protein_g": 16.9, "carb_g": 55.5, "fat_g": 13.8, "fibre_g": 3.4, "prep": "5 min", "cook": "0 min", "makes": "1", "ingredients": ["Soy Yogurt 3/4 cup or 180g, vanilla.", "Apple 1, small", "Banana 1/2 small", "Raspberries 1 handful", "Raisins 1 tbsp", "Porridge Oats 20g or 1/4 cup", "Walnuts 1 tbsp chopped", "Maple Syrup 1 tsp"], "method_steps": ["In a small mixing bowl, combine the soy or Greek yogurt, oats, and golden raisins.", "Once mixed well, cover the bowl with a lid or plastic wrap. Place the bowl in the refrigerator and allow it to sit overnight. This resting period lets the oats soak up the yogurt, making them creamy and soft by morning.", "The next day, when you're ready to eat, remove the bowl from the fridge. Stir the mixture to check the consistency. Now, add the grated apple, raspberries, and banana slices to the bowl.", "Drizzle the top with maple syrup for a touch of added sweetness. Finally, scatter the chopped walnuts over the top for that added crunch."], "allergens": "Contains treenuts, sulphites.", "image": "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"}, {"id": "r311", "title": "Harissa Sweet Potato Pancakes", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein High-Carb", "tags": "", "description": "", "kcal": 336, "protein_g": 16.6, "carb_g": 40.4, "fat_g": 11.9, "fibre_g": 4.7, "prep": "10 min", "cook": "15 min", "makes": "2", "ingredients": ["Sweet Potato 300g or 10.6oz", "Mixed Herbs 1 tsp", "Eggs 3", "Salt 1 pinch", "Greek Yoghurt 2 tbsp, 0% fat", "Rice Flour 2 tbsp", "Harissa Paste 2 tsp", "Olive Oil 1 tsp", "Coriander Leaves 1 sprig", "Black Pepper 1/2 tsp"], "method_steps": ["Squeeze out excess moisture from the grated sweet potatoes using a kitchen towel or cheese cloth. In a mixing bowl, combine the sweet potatoes with harissa, salt, pepper, mixed herbs, egg, and flour. Mix well to form a cohesive batter.", "Divide the mixture into four equal portions. Form each portion into a ball, then flatten into a pancake shape.", "Heat a drizzle of olive oil in a non-stick pan over medium heat. Place the pancakes in the pan and cook for about 4-5 minutes on each side, or until crispy and golden brown. Transfer to a paper towel-lined plate to drain any excess oil.", "Swirl a tablespoon of yogurt with a dash of harissa and spread it on the serving plates. Place two pancakes on each plate, top each with a poached egg, and sprinkle with fresh coriander."], "allergens": "Contains eggs, lactose.", "image": "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"}, {"id": "r312", "title": "Multiseed Pancakes", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein High-Carb", "tags": "", "description": "", "kcal": 384, "protein_g": 17.9, "carb_g": 49.5, "fat_g": 12.7, "fibre_g": 3.9, "prep": "10 min", "cook": "10 min", "makes": "2", "ingredients": ["Eggs 2", "Semi Skim Milk 130ml or 4.4 fl oz", "Self-Raising Flour 120g or 4.4 oz", "Frozen Berries 60g or 2.1 oz", "Chia Seeds 1 tsp", "Pumpkin Seeds 1 tsp", "Sunflower Seeds 1 tsp", "Olive Oil 1 tsp"], "method_steps": ["Add the eggs into a large mixing bowl, then pour in the milk. Whisk with a fork until combined.", "Add the flour gradually, mixing well as you add it. Add the mixed seeds and allow the batter to rest for around 5 minutes. You will notice that it becomes a bit thicker.", "Next, to a non-stick pan on medium heat, add some olive oil. Ladel in the pancake mixture at your desired size. Cooking until bubbles appear on one side before turning.", "Using a small ladle, you can make up to 10 pancakes.", "Top the pancakes with toppings of your choice, mixed berries go well."], "allergens": "Contains lactose, eggs, gluten.", "image": "/9j/4AAQSkZJRgABAQAAAQABAAD/2wBDABELDA8MChEPDg8TEhEUGSobGRcXGTMkJh4qPDU/Pjs1OjlDS2BRQ0daSDk6U3FUWmNma2xrQFB2fnRofWBpa2f/2wBDARITExkWGTEbGzFnRTpFZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2f/wAARCABqAKADASIAAhEBAxEB/8QAGwAAAgMBAQEAAAAAAAAAAAAAAgQBAwUGAAf/xAA3EAACAQMDAgQDBgYBBQAAAAABAgMABBEFEiExQQYTUWEiMnEUFSNSgZFCQ3KhsdEzRGLB8PH/xAAZAQEBAQEBAQAAAAAAAAAAAAAAAQIDBAX/xAAiEQACAgICAgIDAAAAAAAAAAAAAQIRAyESMQRBUWETkaH/2gAMAwEAAhEDEQA/AOrAowKoElEJK0QvFEBVKvmrFaoCwCiAoVNFmgJxU4qBU0KexXsV6oLAd6AnFexXs5qlbuB7p7dZVMyDcyZ5AoC3FRipzUZoCCKE0RoTQgJoTRGgYUALVW1EwNUOxFASFqxY6lRVq0AKpirFFTUqtASKkcmpxgUSioUGSWKBN0siRr6swFDJeW0SB3njVWGQdw5HtXK+M9PvJrtbk7ZraGMssan419eO4965tczyuN8zRqA8TAFdxHU+wob49bNrUvEt/cX7QQHELOUAiGTj3Paslb24kumSZJgH6sztj9a9MD5JeMqIm4Bz8x6YHp3oNwaIOG2YIAQpnfnPAJ6CpZ1cOHTOg0HUzpVlM1zcSTlVGy3Bzjn1PSuc1HULiXUJrjDwuzZHODgnoMUE0cEsoYu8DOxztOVI9Ae1BJcxxv5JiKqvzP1bjufWo0WMlG/Rv+EdfkhvPsl5OWjlbagZs7G/Xsa7guquFLAMegJ5NfI99uZvNlldmXhcrj6dKYuNRunIma4YPu+El8kVdmZRi92fVsV7Fcp4J1u8v557a9k8wBQ8RPXHQ89663FU4FZFCRVpFAy0BUwql480wRQkUAAWjVaCSVIR8R59KWe7dzhfhFGxQ9gL1NeM8a9WFIBZJOpJqxLRj1rNloYa7TtzWdrXiD7thQRoDI+cFugA70+lqB1NLatYRahYvbSKAjdWxyPpUlJxVmopNnG3utSahs1K4kkhdDiJYvlYdxn354rJvL6J4CsKjDnIY/MvXI/XP9q3dT8JxLBFHZ3xIUkssw4578U5Y6LbWUcf2XyjOFw7ydGPfIINcH5WKPTO3CctNHGJMzW6IGfCMe/Ge2KvFyREQoCAjjHJHaup1TQzdR5is4I5epe2YYP1U4zXNXmlXVtyY5OuD8HStwzRl0VwaQmJCX3HHHr0o477y5MlRkgDI60aWiiZRLOqp1JCN/qtKO8trJG+xlSWXDsLXJOBxy2cVp5EmY4MzLMQ3tyEljZ3c4yjBe3X0pw6bFAPKklWRUJlKg88fw5/Wqrm4jt5EO1ROQRMw6ZP04/alD+N8bMVBJxgdhXUx3pGnpN+IL1biN0tmhOc44Kk8jArurnxbpdqFDzGRsAv5Q3Bf/favm1s8EUcjttkYsAuev1pjTbBdTu2llJWL8oPJ9s1lutssYPI+K7PrEEsdzAk0Lh45FDKw6EURFfPru6e1hSCKVo40GFRGwFFO+GvEbpcm2vZ90RUlGc8oR2z6GoppnbJ4soR5Wdg2KA1h3Hi7To24Mjjuyr0pix1qz1FittNuYDO0jBrdnlpol0kkuWDZzn9qYhEAmMPmIZgNxTcNwHrinWiV23Yw3qK4HUvCGtW901xbut3zncj7XP1B/3UoWdnFqFlJcfZ47mFph/AHGacANfIru3v7a4DTW81sytlAVI288YNfW7Ni1pEzkGQopcj1xzSgBdXC2qqWBO444pZGmd97NujyRgelXancxW0IaWaOPJ43nrSMdzHdRZVNsbrlZom3Ia8mfnf0d8fGiFsBErgqJ0zxtbDftQ/d+SX2SouPlGTUeVMz/C6T4HVXwf2r0kE8iK0UtxESOhjJ/zXiS+Ed2/sCeyZUDRzXCODkfCTn26VVNfzRYWeESLwMlaKRL2Bd4uh6fiRFc/3qRcX3lZJic/1cVl69foqAOoWm3EqMvGeGyKTu9S04xMrErkFSOxB49Kb82eUfHYLIfygA/5qi6t5I/i+6FyeuSP85rSk+9/wUjl7210dQfIkuWPYE5/8VnM9w0awr8kYO3OBgZya6K7uLuGR1S0t4CV+YkHA9vesSJlmMqsW2nqpbgnJxzX0MEpNbPPOCbpC0No0m3PAJ4xz/wDK6lPs9naooIVn5Azxt9a5wiTy1iiXAPLYPFXxxRxDa07ZIPArrONnbxsixtpocu50lBwSSSTnGKQDsHG3r0qJkZDvWTfH+bHP7VbZWz3d0kMYBZ+meMD3rCi0emeeM9Ct3uSc7s/EM9e1OeHFnfXbXyAdwfJI7L3/ALVu3Pg6OeTet1IDgAjGa0NF0NNID/inL9XIAP0rqj5snt0dFaajbXL+WkqGXGdoPJ+lNYrHGh6fGQyQAP2YsSf7mmFkuoOARIo7Nyf3rSv2cTQIyMEZHoakAAYx+1ZtrrUc8kyNFIvlPsLYyCfam4r62l+SZCfTNUC+p6RaaoyNcq5KDCkNjFISeGl8sJBqF3CoOQFYf6rc3A9CKioWxNdMt9qmQBpdoDSAbS3vxVcujwy/z7hR6CU0/UEVzeKD7RpTkvYkunyQJthvZCPSUBxVR0rMm/EQb1Ula0SKgrWJePjl2jSyyRm3FhfugjguYIF7kKWJrOk8L3UzZm1aVvYHAroiKgrVWDGvQ/LI5e88Hfg7re7Zp88NJyMUtH4OmSJV+0xLjqducmuuK0JFdUq0jPJnJxeDSikNfkZPO1KsHg20/m3c785OABXTEVWaDkzEXwxpiLhklk/qembfTbKzObe0jU4xk5Jp5iB3paa5ij+eRR9TUFthtJJjAbaPQUtIMnLEn60tca1ZRdZ1J9F5pKTXGl4tbZm/7m4FQHYbs0F1L5Ns7AZcjCj1Paq4LlZjwCD7ik7+9dLqPbE0iR8nHrW7M0DHpRguBNNe7STuMYGBTFxa2koBEQkOc/DWbNcy6hcrut5EHTNHDaXUEh+zHg/mrndaSNV8ja2bSZ8qQwY6BWNFHbajGMLe7/6lq2CK4MR86QBj+Wr7eJYwQGJPua1Fv2Gl6FvM1NCR+E47dqkXmojraqfo1NM8inhM1ZC7EfGuK1ZmhD7xu84Nm36GvHU7gdbOStHjfk4AqfhJ4xQGU+rzr/0UtAdYuCeLKWtdlHoKhUHcCgMdtWu+1i/71U2paiflsiPqa3WQZ6UJUelQHPtd6u/y26L9TVTJrMv8cafQV0ZUUBUUoHMnStSm/wCW8b6LxSmoeGJTAziZ3kXkAnr7V15FAwDDBpRTmtO0i1uLVJVUAkYI9DWnDYRQYwooABYagy/ypufoaeOKAukdYk4xk1NsgEWWGS3NK3H/ACrTi/IKpAsKD0FDMwSM4IBqaz9RJC9TUfRUWR/aJT8/FPQoY15OTSOlkmPk1oDpRFYQc5oi1V1JqmTz/GMVEUYQ8VNeFCh76JTVI+ejoQNmFV7s149KroAi1AWqGoD1oDzNQZom6UBoBa+hE0R9RyKqs7ncmx/mFON0NY78XnHHNQp//9k="}, {"id": "r313", "title": "Nutty Honey Granola", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein High-Carb", "tags": "", "description": "", "kcal": 228, "protein_g": 6.0, "carb_g": 25.9, "fat_g": 11.2, "fibre_g": 2.6, "prep": "5 min", "cook": "18 min", "makes": "10 large portions", "ingredients": ["Porridge Oats 250g or 8.8oz", "Mixed Nuts 100g or 3.5oz", "Dried Mixed Fruit 50g or 1.70oz", "Honey 2 tbsp", "Peanut Oil 2 tbsp", "Pumpkin Seeds 20g 0.7oz", "Salt pinch", "Chia Seeds 1 tbsp"], "method_steps": ["Preheat your oven to 180°C (350°F).", "In a large mixing bowl, combine the oats, chopped mixed nuts, mixed seeds, peanut oil, honey, and a pinch of salt. Stir until all the dry ingredients are well coated with the honey and oil.", "Spread the oat mixture evenly onto a lined baking tray. Bake for 10 minutes, stirring halfway through to ensure even toasting.", "Remove the granola from the oven and sprinkle the dried fruit over the top. Stir to mix the fruit in evenly.", "Return the tray to the oven and bake for an additional 8 minutes, or until the granola is golden brown and fragrant.", "Allow the granola to cool completely on the baking tray. It will crisp up as it cools. Once fully cooled, store in an airtight container for up to 2 weeks."], "allergens": "Contains treenuts, peanuts.", "image": "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"}, {"id": "r314", "title": "Pepper Egg Boats", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein High-Carb", "tags": "", "description": "", "kcal": 228, "protein_g": 18.7, "carb_g": 8.0, "fat_g": 13.4, "fibre_g": 4.0, "prep": "5 min", "cook": "30 min", "makes": "1", "ingredients": ["Red Pepper 1, large", "Eggs 2", "Cherry Tomato 2, single", "Green Olives 2", "Mini Mozzarella Balls 2", "Chives 1 tsp, chopped"], "method_steps": ["Preheat your oven to 180°C (356°F). Slice the bell pepper in half lengthwise and remove the seeds. Crack one egg into each pepper half. Evenly distribute the cherry tomatoes, olives, and mini mozzarella into the peppers. Season with salt and black pepper.", "Place the stuffed peppers on a lined baking tray. Bake for 35 minutes, or until the egg whites are set and the yolks are slightly runny. Sprinkle with chopped chives before serving. Enjoy warm, straight from the oven!"], "allergens": "Contains eggs, lactose.", "image": "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"}, {"id": "r315", "title": "Roast Squash & Goat Cheese Frittata", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein High-Carb", "tags": "", "description": "", "kcal": 221, "protein_g": 16.8, "carb_g": 8.2, "fat_g": 13.3, "fibre_g": 2.2, "prep": "10 min", "cook": "60 min", "makes": "6", "ingredients": ["Eggs 10", "Butternut Squash 4 cups, cubed", "Leek 1 average", "Rocket 2 cups", "Goats Cheese 60g or 2.1oz", "Olive Oil 1 tsp", "Black Pepper 2 twists", "Salt pinch"], "method_steps": ["Start by preheating your oven to 190C/375F. Then begin by cubing the squash. Toss the cubed squash with olive oil, season, and roast for about 35-40 minutes until cooked. Once done, reduce the oven temperature to 170C/340F.", "Meanwhile, crack the eggs into a large bowl, season with salt and pepper, and whisk together.", "Lightly spray the bottom of a 10-inch frying pan with 0 Cal spray. Add the sliced leeks and sauté over low heat for about 10 minutes until they soften.", "Stir in the rocket, cooking until slightly wilted.", "Now, introduce the roasted squash cubes and sliced goat cheese to the pan.", "Pour the whisked eggs over the ingredients in the pan, letting it cook on the stovetop over low heat for about 4 minutes.", "Transfer the pan to the preheated oven and bake for 20 minutes, or until the frittata is set and lightly browned on top.", "Allow the frittata to cool a bit before dividing into six servings. Serve warm and savor the hearty blend of flavors!"], "allergens": "Contains eggs, lactose", "image": "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"}, {"id": "r316", "title": "Sausage and Cheese Melts", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein High-Carb", "tags": "", "description": "", "kcal": 306, "protein_g": 14.0, "carb_g": 27.1, "fat_g": 15.8, "fibre_g": 2.7, "prep": "15 min", "cook": "8 min", "makes": "2", "ingredients": ["Sourdough Bread 2 slices", "Pork Sausages 2, large", "Cheddar Cheese 25g or 0.9oz", "Worcestershire Sauce 2 tsp", "Dijon Mustard 1 tsp"], "method_steps": ["Begin by toasting the bread slices to your preferred level of crispness. Set aside on a heatproof baking tray.", "Remove the skins from the sausages if they're not skinless. In a non-stick pan over medium heat, add a drizzle of olive oil. Mash the sausage meat and spread evenly over one side of each slice of toast. Place the toast in the pan, sausage side down, and cook until the sausage meat is fully cooked and lightly browned.", "Spread the Dijon mustard over the cooked sausage meat on each slice of toast. Sprinkle the grated cheddar cheese evenly on top, and then drizzle with Worcestershire sauce.", "Place the toast under a preheated grill (broiler) and cook until the cheese is golden, bubbly, and melted."], "allergens": "Contains lactose, fish, wheat, sulphites.", "image": "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"}, {"id": "r317", "title": "Savory Sweet Potato Pancakes", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein High-Carb", "tags": "", "description": "", "kcal": 322, "protein_g": 15.3, "carb_g": 43.0, "fat_g": 9.9, "fibre_g": 5.2, "prep": "10 min", "cook": "20 min", "makes": "2 - 4 pancakes per serve", "ingredients": ["Sweet Potato 250g or 8.8oz", "Eggs 2", "White Bread 2 slices", "Red Onion 1/2 small", "Emmental Cheese 20g or 0.7oz", "Fresh Parsley 2 tsp", "Nutmeg 1/4 tsp"], "method_steps": ["If not already cooked, peel and cube the sweet potatoes, then boil until tender. Drain and allow to cool slightly.", "In a blender or food processor, combine the cooked sweet potatoes, eggs, torn bread slices, parsley, red onion, and a dash of nutmeg. Blend until you achieve a smooth, thick batter.", "Heat a non-stick skillet over medium heat. Scoop a portion of the batter onto the skillet, and spread it into a pancake shape. Quickly add a few cubes of Swiss cheese in the center, then spoon a little more batter over the cheese to cover. Let it cook until the edges begin to firm up and the bottom is golden brown, about 3-4 minutes, then flip carefully and cook the other side.", "Continue cooking the rest of the pancakes in the same manner. Serve the pancakes hot from the skillet, garnished with extra parsley or a dollop of sour cream if desired."], "allergens": "Contains eggs, wheat, lactose.", "image": "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"}, {"id": "r318", "title": "Tuna and Sweet Potato Patties", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein High-Carb", "tags": "", "description": "", "kcal": 150, "protein_g": 6.6, "carb_g": 21.6, "fat_g": 4.0, "fibre_g": 2.0, "prep": "20 min", "cook": "30 min", "makes": "8-10", "ingredients": ["Sweet Potato 250g or 8.8 oz", "Tuna 1 tin", "Butternut Squash 250g or 8.8oz", "Olive Oil 2 tsp", "Breadcrumbs 100g or 3.5 oz", "Sesame Seeds 2 tsp", "Carrot 1, large", "Egg 1", "Cheddar Cheese 60g or 2.1 oz, half fat", "Plain Flour 2 tbsp", "Spring Onion 2"], "method_steps": ["Begin by steaming or boiling the sweet potato and butternut until they are just tender. Once done, transfer them to a large bowl and roughly mash them.", "Preheat your oven to 180°C (356°F). Prepare a large baking tray by lining it with baking paper.", "On a large plate, mix together the gluten-free flour and sesame seeds. This will be used for coating the patties.", "To the bowl of mashed sweet potato and butternut, add the drained tuna, beaten egg, breadcrumbs, grated cheese, grated carrot, and chopped spring onions. Stir everything together with a wooden spoon until it's just combined.", "Shape the mixture into 8-10 equal-sized patties. Gently coat each patty in the flour and sesame seed mixture.", "Heat a large non-stick frying pan over medium heat with some olive oil. Fry the patties in batches, allowing them to cook for about 4-5 minutes on each side until they turn golden brown.", "After frying, place the patties on the prepared baking tray and bake them in the oven for approximately 10-15 minutes, or until they are heated through. Optionally serve with poached eggs on top!"], "allergens": "Contains lactose, egg, fish, sesame", "image": "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"}, {"id": "r319", "title": "Vegan Blueberry Pancakes", "meal_category": "breakfast", "section": "Breakfast Recipes - High-Protein High-Carb", "tags": "", "description": "", "kcal": 320, "protein_g": 9.5, "carb_g": 51.1, "fat_g": 7.2, "fibre_g": 7.4, "prep": "10 min", "cook": "15 min", "makes": "3 portions", "ingredients": ["Wholemeal Flour 200g or 7oz", "Apple Cider 1 tsp", "Almond Milk 200ml or 6.7fl oz", "Coconut Oil 1 tsp", "Blueberries 125g or 4.5 oz", "Olive Oil 1 tsp", "Soy Yogurt 3 tbsp, vanilla", "Baking Powder 1 tsp", "Maple Syrup 3 tsp", "Baking Soda 1/4 tsp", "Milled Flaxseed 1 tbsp", "Salt 1 pinch"], "method_steps": ["In a small bowl, mix ground flaxseed with 2.5 tablespoons of water. Let it sit for 5 minutes to thicken. In another bowl, mix unsweetened almond milk with cider vinegar. Set aside for 5 minutes to curdle.", "In a large mixing bowl, combine wholemeal flour, sweetener, baking powder, bicarbonate of soda, and sea salt.", "Add the thickened flax mixture and melted coconut oil to the almond milk mixture. Stir well.", "Pour the wet ingredients into the dry ingredients and mix until just combined. Gently fold in the blueberries.", "Place a non-stick skillet over medium heat and lightly grease it with olive oil.", "Ladle some batter onto a hot pan. Cook until bubbles form on the surface, then flip and cook the other side until golden brown.", "Stack the pancakes on serving plates. Top with extra blueberries, a dollop of organic soya yogurt, and a drizzle of maple syrup."], "allergens": "Contains gluten, soy, treenuts.", "image": "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"}, {"id": "r320", "title": "Almond and Walnut Brownies", "meal_category": "snack", "section": "Grab & Go Snacks - Athletes Portables", "tags": "", "description": "", "kcal": 268, "protein_g": 5.8, "carb_g": 16.9, "fat_g": 19.5, "fibre_g": 3.8, "prep": "1 min", "cook": "8 min", "makes": "12", "ingredients": ["Eggs 2", "Cocoa Powder 25g or 1 oz", "70% Dark Chocolate 100g or 3.5 oz", "Baking Powder 1 tsp", "Flaked Almonds 100g or 3.5 oz", "Brown Sugar 100g or 3.5 oz", "Walnuts 75g or 2.6 oz", "Self Raising Flour 75g or 2.6 oz", "Olive Oil 4 tbsp", "Low Fat Greek Yogurt 3 tbsp"], "method_steps": ["Start by preheating your oven to 180°C (or 160°C for fan ovens, or gas mark 4). Prepare a 20cm (8in) square baking tin by lining it with baking parchment.", "Break up the chocolate into small chunks and place them in a heatproof bowl. You can melt the chocolate by positioning the bowl over a pot of boiling water and stirring occasionally. Alternatively, microwave it on medium-low for 1–2 minutes, stirring after every 30-second interval to ensure even melting.", "In a large bowl or mixer, combine olive oil, sugar, eggs, vanilla extract, almonds, baking powder, flour, cocoa powder, and yogurt. Mix these ingredients until they are well-blended to achieve a somewhat soft mixture. If the mixture is too thick, you can add a bit more yogurt or milk to loosen it.", "Stir the melted chocolate and walnuts into the mixture. Spoon this batter into your prepared baking tin, making sure to level the surface. Bake in the preheated oven for 20 minutes. Check doneness with a skewer – it should come out clean when inserted into the center of the bake.", "Once baked, let it cool in the tin for about 10 minutes. Then cut it into 12 even squares. For a touch of sweetness and presentation, sprinkle icing sugar on top, if desired. Enjoy!"], "allergens": "Contains egg, lactose, treenuts.", "image": "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"}, {"id": "r321", "title": "Athlete's Rice Krispie Squares", "meal_category": "snack", "section": "Grab & Go Snacks - Athletes Portables", "tags": "", "description": "", "kcal": 168, "protein_g": 8.8, "carb_g": 29.2, "fat_g": 1.8, "fibre_g": 0.3, "prep": "10 min", "cook": "12 min", "makes": "12", "ingredients": ["Marshmallow 250g 8.8oz", "Rice Krispies 150g or 5.3oz", "Whey Protein 90g or 3.2oz, vanilla", "Semi Skim Milk 60ml or 2fl oz", "White Chocolate Chips 20g or 0.7oz", "Butter 1 tbsp", "Vanilla Extract 1 tsp"], "method_steps": ["In a large saucepan over low heat, combine the butter, milk, vanilla extract, and white chocolate chips. Stir continuously until the chocolate chips are fully melted.", "Add the marshmallows to the pan. Continue to stir until the marshmallows are completely melted into a smooth mixture.", "Remove the pan from heat and immediately stir in the vanilla whey protein powder until well combined.", "Add the Rice Krispies cereal to the marshmallow mixture. Stir vigorously until the cereal is evenly coated.", "Pour the mixture into a lined baking pan. Spread evenly and press down gently to compact the mixture.", "Allow the mixture to cool at room temperature. Once set, cut into squares."], "allergens": "Contains lactose, gluten", "image": "/9j/4AAQSkZJRgABAQAAAQABAAD/2wBDABELDA8MChEPDg8TEhEUGSobGRcXGTMkJh4qPDU/Pjs1OjlDS2BRQ0daSDk6U3FUWmNma2xrQFB2fnRofWBpa2f/2wBDARITExkWGTEbGzFnRTpFZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2f/wAARCABqAKADASIAAhEBAxEB/8QAGgAAAgMBAQAAAAAAAAAAAAAAAgMBBAUABv/EADQQAAICAQMCBAQGAQQDAQAAAAECAxEABBIhMUEFEyJRFDJhcSNCgZGhwdEz4fDxUlNysf/EABgBAQEBAQEAAAAAAAAAAAAAAAABAgME/8QAHBEBAQEAAwEBAQAAAAAAAAAAAAERAhIhMQNR/9oADAMBAAIRAxEAPwD0QGGBkgYQGVEAZIGSBhAYEAZIGSBhVgDWTWFWA0iIaJ59h1yW4JrOrFjVJ5pQ2CBZPXD82P8A9i/vjZVyprOrAM6A8nj37YttbCnVuCaH3x2hlOIwSMWmtgc0JKN1zxz7ffHEZZZfiFkYBGNIwCMBZGAcaRgHAURgMMacW2BdGEMT5yKaZgD9cMSr/wCQxoaBkgYltQiV1N+3OR8WCpKqScl5SLlWQMmspx+IIaElKx7XfHvjxqYiCRIprrzk7SmVGol2UoJ3WOB1xAY+YDv5W7HvfTCMqTsCDY5qsRIhkSUBdoPpPNE/XOHLltdJMhesmGniMqxEktR29SfrmfKFgDQzzycm/TyVHcXl3UssESwk7Q4paPN/5zD1H4tx0fMBJDA8NWZaWfjJGaP0leBtH0+2JfUPM+zfuYk7OeBQvIkYrGuz5r22TzY/3wKdZUpQTdkbunGAcRMkwXczAsACOv1/XPYUKFXX1zzXgukM/iHmEEqptjfft/OemJzv+c8c+YSMEjDOAc6MFsMAjGHAbAWcW2MbFtgROoKkFdwI7ZRk3opHmEIGpwtbq++N1Tk7SCaAvr3zN12uZo/KeMjngV7c9c83P7Xbj8aUQUQJYoxg7Wc8gD2AxR1O4ooanQA0vS/9qzPMzSwqzNuQJwD3Ff74uGp0AZiN4KORwQRmVaLzSTTyFpQoCij0AvtjPOWOBY2/ECqOo7+/2zP0vqDbmDrEQBxV/X65EkpYsVVnKsFIqgBirGnP4wqaP1RKZFrmvSfthw66eQlzAAtCxfb+zmF4qsqRxycGuo/Lx/3mx4NL5mjjuRa29Mbb9MknixNNBqO5HHQijXtmHrZJPiWh0unCowLeYXoCupz0cmmjlicGPiT8w/rKurEC6ULSxhCSL4H1/TGI8+6T+ZGHmSpQeI0JrvZ56ZY8rykEszSO7GioNIP0ypp5d829vSL22D+UHj+stRGX4otMRIDzEoFEZTG/4ZrNIqLpoiElCjctUTx/OXJtSsMZdzQH855iJkhlaVSAxNlgOQwyz4jr9+jSNt3mGjfvnSfp4x09ajeI7tvl9xfqzhq5ZYS6AjuBt6jMvShiBXHHPvhTap5I4TGxVHLAA/mr65i8+TU4xbg8UZ42eWPaoNDnnjrxjRr4nYANZOYMEjPCyhd4fowHevrkbzDUbMRIqhSQLvLP05JeMby6pJACrXeQ0uYM87QBlj9LO9AA8HGDWMgATrXIZrF50n6f1m8F4AsKOV/E4ysRQSOwoek9bwzKBZ5NfxkSndIdwJApgbzjXZivqkjeHYkzbWs0vDL3/nHxauTUuUaGZGLEK20AD7fXLT6kkkeW179oYjgXjiYygs2u7bR/rHjPpLeajUkB3HqRQDf5ynp9TqpZ0ZoV8lGIcI3ftZ/rvmms6CXyN29h0FXV9L/nDnkVCg2qLrirv/OQZc3jcmnk+HESorcWxv8AXL/gkM2lTlCbA4bgV7jKg8NGr8cDybTBAQCh6knkfoM23YSptJ9JBHBN/rWPF0zWeJxpFKg3llHJKmh+uYM+pXWTeSGPlqOX5JzS0pjiR0CtuUkHe1s/F9MrTaN90fkgKkRLE1zXWq74+nxS3QICygst8kCwP+8NtQYdQkZH4ky8FvSCfqf6y6IqikWZxJ5jkhVFUPbjKPjEDfAA2XcngdTwe2VEASyallAUELRbda13/XjG6iBn2SGR1botigf0xugiOlhVmUhipNN827Lbwo8KybLNWN3JXvjDVMarVaQVPAHW6uM8Yeo8R0s6oPUu0cArVe+WGNKwVTKpXliQF+3374EWmREKtJ5qrYLsPfnqPbHiK0ZjiibyWV2bn5v2yIEcgFyHu922wCcLUeCwvC8jpupbVV4P74MHg0UMSedvJbkU53D7nGBUULSPZdyR8sZFAZEgOoclRVG6PPPtgpomjla55Vrit1jLMMaR0tll9ieM1IYSZiD6SwPejjU1hpY3AAXv7/8ABiXhYNaNuyFAIphz3znXX7DZ9VB5JLSxruPFkD/lYWnYPGZEk3IR7Xdd8UIo9oCqoP8A8jJ+HJFemvtl2M9aaHsmiy7hyao1lhZI0lDsA20UprkccknKfwwB3UpPT64xY0HzrxjYdalGf4x9R5bBiAo+vPbLGnn8oyW/4ZogMbIbuBiFghK8Lxd9cMRRr0BB+hyavWu0jqhQb1j5ZmFbmf7f59sbFqDPO7Iu/wDLY784rylAUAfKbHejgRRGC/LJWzfBxqda78UQqUXeGegQllT/AIwp1idOfW0I9G0ng+/75DGTmnK7jfAyqyapAEikiCg3tZD/APuXTrV4FnRo2k2MAC7j3I6DC2VpljpVZQKJujmeqakEEiMsCKI7fpjXkl43adpTVXvAoZWcq2oPwuwNsi4JFdzyRgkvGpLUtcgVffjj7Yj4oq9PA62L3FgecWNUiuN/mOQaDEcV7nGCyZjNCW8y9442jhfp++DrXEbRsSoEa0bPIFdhlV9XCiGxJKG52BOhu8jzYNUZUKyKHU7/ADBW72o4wVG1Uk2pYqR5bGx74fmt35ypFE6yMqgsoNBsuRwtXNZ08T1pIt4wabeLVDxiFimHSsb5mrjTao6+2Z6VrtANAFajanJEdD5sSW1LvbLzhr5w+ZLydL/F7Qz1L9RhbgeCuAWkHOw5BmY9Yz+2TpV7RYhIQ7UVNxPVhedJCYgzTyKp9gKyoJmDXtIzmkMjhns/fHW/w1ZUFl9PIyXjaOJXYim7dxi0f2wm5rcpI+oyYuhHQ3/OR1HHT3wyEZK3DFM6J1YYw0VULzr9sQ2qjXjdkDUo3RhlxNO+ZgGNC+TnahdP5f4ZaRr6lawVIKbrFDrgHUx1QDNgA0SEA1WF5EaoGD2asgdsg6gVwhxTSM/y8ZcTTNtCh0+2CenGcGYCyOMAuCeuBtswBoZG7jjEL/rY/vnqjzoVCTZOG24D0izkd8NcZo6IMV9YGMaIMlKADgjDXGGujhVVogHOfTRtyFAwsntlCPLEXNA4MlSDrX0xr5Xb5slkpoUij3gMM6eCItSpeGvzY9RjF1mPoFHJShgDRRN+XNPVf6eJh+TM6pMfh8SoR2OGNBGRQx653Rs1kTarnw+OumLPhkYN2cvjpkN0xkNqm+kQQbSTXtiU0cdWLGXj0wDmesNr/9k="}, {"id": "r322", "title": "Banana Bliss Muffins", "meal_category": "snack", "section": "Grab & Go Snacks - Athletes Portables", "tags": "", "description": "", "kcal": 172, "protein_g": 3.6, "carb_g": 23.3, "fat_g": 7.2, "fibre_g": 1.3, "prep": "10 min", "cook": "16 min", "makes": "16 small", "ingredients": ["Self Raising Flour 300g or 10.5oz", "Almond Flakes 2 tsp", "Banana 2, large", "Eggs 2", "Semi Skim Milk 125ml to 4.2fl oz", "Butter 110g or 4oz", "Brown Sugar 100g or 3.5oz", "Chia Seeds 1 tbsp", "Cinnamon 2 tsp"], "method_steps": ["Preheat the oven to 180°C (350°F).", "In a food processor, blend the bananas until mashed. Add eggs, milk, and melted butter, mixing until combined.", "To a mixing bowl gradually add in the flour, sugar, chia seeds, and cinnamon, blending until the batter is smooth.", "Spoon the batter into the prepared muffin molds, filling each to about three- quarters. Sprinkle each with flaked almonds.", "Place in the oven and bake for 12-14 minutes until the tops are golden and a toothpick inserted comes out clean.", "Let the muffins cool in the tray for 5 minutes before transferring to a wire rack to cool completely."], "allergens": "Contains treenuts, lactose, eggs.", "image": "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"}, {"id": "r323", "title": "Biko – Filipino Sticky Rice Cake", "meal_category": "snack", "section": "Grab & Go Snacks - Athletes Portables", "tags": "", "description": "", "kcal": 297, "protein_g": 3.6, "carb_g": 57.4, "fat_g": 5.9, "fibre_g": 0.8, "prep": "10 min", "cook": "90 min", "makes": "10 Squares", "ingredients": ["Coconut Milk 1 tins", "Glutinous Rice 380g or 13.5oz", "Brown Sugar 250g or 8.8oz", "Water 120g or 4.2oz", "Salt ½ tsp"], "method_steps": ["Soak the glutinous rice in cold water overnight. Drain and rinse before cooking.", "Set aside 100ml / 3.5 fl oz) of coconut milk for the topping. In a large pot, bring 300ml coconut milk and 120ml water to a gentle boil. Add the soaked rice and simmer on medium heat for 6–8 minutes, stirring regularly.", "Lower heat to medium-low. Stir in 150g (5.29oz) brown sugar and salt. Cook for 4–7 minutes, stirring until mixture is sticky and well combined.", "Preheat oven to 180°C / 350°F. Spread rice mixture evenly into a greased or lined dish.", "In a small saucepan, combine the remaining coconut milk and 100g (3.5oz) brown sugar. Simmer for 3–5 minutes until thickened. Let cool for 5 minutes and pour over the rice layer.", "Bake at 180°C / 350°F for 60–65 minutes, until top is golden and slightly crisp. Let cool completely. Cut into squares or diamonds to serve."], "allergens": "Contains none.", "image": "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"}, {"id": "r324", "title": "Biscoff Protein Doughnuts", "meal_category": "snack", "section": "Grab & Go Snacks - Athletes Portables", "tags": "", "description": "", "kcal": 74, "protein_g": 5.6, "carb_g": 7.3, "fat_g": 2.4, "fibre_g": 0.5, "prep": "", "cook": "", "makes": "12 Donuts", "ingredients": ["Almond Milk 100ml or 3.4 fl oz, unsweetened", "Oats 70g or 2.5 oz", "Egg 1", "Whey Protein 2 scoops, vanilla", "Biscoff Spread 30g or 1 oz", "Biscoff Biscuit 1 Biscuit", "Baking Powder 1 tsp"], "method_steps": ["Begin by preheating your oven to 180°C (356°F). To make oat flour, blend oats in a food processor or blender until they reach a fine, flour-like consistency. Transfer the oat flour to a mixing bowl.", "Add the protein powder and baking powder to the bowl with the oat flour. Stir these dry ingredients together to ensure they are well combined.", "Crack the egg into the mixture, and add the vanilla flavor drops (or sweetener) and unsweetened almond milk. Stir the mixture until smooth and well incorporated. Ensure there are no lumps in the batter.", "Pour the batter evenly into the silicone doughnut mould tray, filling each mould about three-quarters full to allow room for the doughnuts to rise. Place the tray in the preheated oven and bake for 15-20 minutes, or until the doughnuts are golden brown and a toothpick inserted into the center comes out clean.", "While the doughnuts are baking, melt the Biscoff spread in a small bowl. Add boiling water to the biscoff, tsp by tsp until you reach the desired smooth and silky texture.", "Once the doughnuts are baked and have cooled slightly, carefully remove them from the mould. Dip one side of each doughnut into the melted Biscoff spread, ensuring a thin layer covers the surface. Immediately sprinkle the crushed Lotus biscuits over the Biscoff spread on each doughnut for added crunch and flavor."], "allergens": "Contains lactose, wheat, eggs, contains treenuts, may contain peanuts.", "image": "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"}, {"id": "r325", "title": "Blueberry & Banana Loading Bread", "meal_category": "snack", "section": "Grab & Go Snacks - Athletes Portables", "tags": "", "description": "", "kcal": 198, "protein_g": 4.5, "carb_g": 37.7, "fat_g": 3.3, "fibre_g": 1.7, "prep": "10 min", "cook": "55 min", "makes": "10 slices", "ingredients": ["Banana 3 ripe medium", "Vanilla Extract 1 tsp", "Plain Flour 200g or 1.5 cups", "Baking Soda 1/2 tsp", "Blueberries 1 cup", "Baking Powder 1 tsp", "White sugar 2/3 cup or 133 grams", "Cinnamon 1/2 tsp", "Eggs 2", "Nutmeg 1/2 tsp", "Granola 1 cup or 50g", "Salted Butter 1 tbsp"], "method_steps": ["Preheat the oven to 180 degrees C or 350 degrees F", "Combine all dry ingredients in a large bowl, whisking thoroughly to ensure an even mixture and to remove any floury clumps. In a separate bowl, mix together all wet ingredients until well combined. Gradually pour the wet mixture into the dry ingredients, stirring gently to achieve a uniform, thick consistency.", "Add to the oven and cook for 50 to 60 minutes until cooked all the way through."], "allergens": "Contains eggs, lactose.", "image": "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"}, {"id": "r326", "title": "Blueberry Bliss Fritters", "meal_category": "snack", "section": "Grab & Go Snacks - Athletes Portables", "tags": "", "description": "", "kcal": 222, "protein_g": 11.6, "carb_g": 29.8, "fat_g": 6.3, "fibre_g": 1.6, "prep": "10 min", "cook": "15 min", "makes": "10-15 (3 servings)", "ingredients": ["Plain Flour 100g or 3.5oz", "Vanilla Extract 1 tsp", "Egg 1", "Blueberries 1 handful", "Greek Yoghurt 150g or 5.3oz, 0% fat", "Salt 1 pinch", "Almond Milk 1 tbsp", "Blueberries 75g or 2.6oz", "Butter 1 tbsp", "Baking Powder 2 tsp", "Vanilla Extract 1/2 tsp"], "method_steps": ["Preheat your oven to 350°F (175°C) and line a baking tray with parchment paper.", "In a large mixing bowl, whisk together the all-purpose flour, sweetener, baking powder, and salt. Add the egg, melted butter, vanilla extract, and Greek yogurt. Stir until just combined, being careful not to overmix. Gently fold in the blueberries.", "Using two teaspoons, scoop and drop small amounts of batter onto the prepared baking tray, forming 10-14 fritters.", "Bake for 15 minutes, or until the fritters are golden brown and a toothpick comes out clean. While the fritters are baking, prepare the glaze. In a small bowl, mix together the powdered sweetener, smashed blueberries, vanilla extract, and almond milk until smooth.", "Remove the fritters from the oven and brush each one with the blueberry glaze. Set the oven to broil and return the fritters to the oven for 5 minutes to caramelize the glaze.", "Remove the fritters from the oven and drizzle any remaining glaze over the top for that perfect finish. Let cool slightly, then dig in and enjoy!"], "allergens": "Contains lactose, egg, wheat", "image": "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"}, {"id": "r327", "title": "Bounty Protein Bites", "meal_category": "snack", "section": "Grab & Go Snacks - Athletes Portables", "tags": "", "description": "", "kcal": 101, "protein_g": 6.8, "carb_g": 4.8, "fat_g": 6.0, "fibre_g": 0.8, "prep": "5 min", "cook": "30 min", "makes": "8", "ingredients": ["Vanilla Whey Protein 3 scoops", "Dark Chocolate 70% 50g or 1.7 oz", "Almond Milk 40ml or 1.35 fl oz", "Desiccated Coconut 30g or 1.05 oz", "Porridge Oats 20g or 0.7 oz", "Coconut Oil 1/2 tsp"], "method_steps": ["In a bowl, combine the vanilla protein, desiccated coconut, and oats. Gradually add the almond milk to the mixture, stirring continuously. Mix until the ingredients come together to form a sticky mixture.", "Using clean hands, shape the mixture into small, bite-sized balls. Place these on a plate or baking sheet lined with parchment paper. Refrigerate for at least 30 minutes to allow the bites to set.", "While the bites are chilling, prepare the chocolate coating. Add 1/2 a tsp of coconut oil to a small pot and melt over low heat. Once the coconut oil is melted, add the dark chocolate to the pot and stir until it's fully melted and combined with the oil. Be careful to not let the chocolate burn.", "Remove the bites from the refrigerator. One by one, dip each bite into the melted chocolate mixture, ensuring it's fully coated. Return the chocolate-coated bites to the plate or baking sheet.", "Place the coated bites back into the refrigerator for an additional 15 minutes, or until the chocolate has completely set. Serve with a sprinkle of dedicated coconut."], "allergens": "Contains sulphites, lactose, nuts, tree nuts.", "image": "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"}, {"id": "r328", "title": "Carrot Cake Bites", "meal_category": "snack", "section": "Grab & Go Snacks - Athletes Portables", "tags": "", "description": "", "kcal": 77, "protein_g": 2.0, "carb_g": 11.9, "fat_g": 2.4, "fibre_g": 1.4, "prep": "10 min", "cook": "0 min", "makes": "8", "ingredients": ["Oats 80g or 9/10 cups", "Semi Skim Milk 4 tbsp", "Dates 50g or 1.7 oz", "Cashew Nuts 20g or 0.7 oz", "Honey 1 tbsp", "Carrots 15g", "Chia Seeds 1 tsp", "Cinnamon 2 tsp"], "method_steps": ["Start by finely chopping the dates and cashews, creating small, bite-sized pieces that will blend seamlessly into the mixture.", "Next, combine all of the dry ingredients - the oats, grated carrot, chopped dates and cashews, chia seeds, and cinnamon - in a large mixing bowl. Stir them together until they're well-integrated.", "Begin to slowly pour in the milk, stirring as you go. You're aiming for a consistency that's moist enough to hold together but not overly wet. If you find the mixture is still too dry, don't hesitate to add a bit more milk, pouring slowly until you reach the desired consistency.", "Now comes the fun part. Using your hands, roll the mixture into small, bite-sized balls. This should be a relatively easy task if the mixture has the right balance of moisture.", "Once you've rolled out all of your carrot cake bites, place them in the fridge to chill. This step will help them hold their shape and will also enhance their flavor. A little bit of waiting here will ensure you have a delicious, nutrient-dense snack ready to enjoy!"], "allergens": "Contains lactose, tree nuts.", "image": "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"}, {"id": "r329", "title": "Carrot Cake Donuts", "meal_category": "snack", "section": "Grab & Go Snacks - Athletes Portables", "tags": "", "description": "", "kcal": 140, "protein_g": 11.7, "carb_g": 13.9, "fat_g": 4.2, "fibre_g": 2.3, "prep": "15 min", "cook": "35 min", "makes": "12 donuts", "ingredients": ["Almond Milk 200ml or 6.7fl oz, unsweetened", "Chia Seeds 2 tbsp", "Oats 175g or 6.2oz", "Baking Powder 1 tsp", "Greek Yoghurt 170g or 6oz, 0% fat", "Ground Cinnamon 1/2 tsp", "Whey Protein 4 scoops, vanilla", "Nutmeg 1/2 tsp", "Banana 1, small", "Carrot 1, medium", "Walnuts 30g or 1oz", "Light Cream Cheese 30g or 1oz"], "method_steps": ["Preheat the oven to 180°C (356°F). In a blender, grind the oats into a flour consistency. In a large bowl, mix the oat flour, grated carrot, baking powder, chia seeds, cinnamon, and nutmeg. Stir in the mashed banana, almond milk, sweetener/flavor drops, and whey protein until well combined.", "Spoon the batter into the donut molds, filling each one about three-quarters full. Smooth the tops with the back of a spoon. Bake in the preheated oven for 15-20 minutes, or until a toothpick inserted into a donut comes out clean.", "While the donuts are cooling, prepare the icing by mixing the yogurt, light cream cheese, and vanilla whey protein until smooth and creamy.", "Once the donuts have cooled, spread the icing over each one. Sprinkle the chopped walnuts over the top of the icing for a crunchy finish."], "allergens": "Contains lactose, treenuts.", "image": "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"}, {"id": "r330", "title": "Chocolate Banana Protein Bread", "meal_category": "snack", "section": "Grab & Go Snacks - Athletes Portables", "tags": "", "description": "", "kcal": 153, "protein_g": 11.4, "carb_g": 17.7, "fat_g": 4.1, "fibre_g": 1.1, "prep": "10 min", "cook": "35 min", "makes": "8 slices", "ingredients": ["Banana 3, medium", "Salt pinch", "Eggs 2", "Flour 100g or 3.5oz", "Greek Yoghurt 60g or 2.1oz, 0% fat", "Whey Protein 2 scoops, chocolate", "Peanut Butter 30g or 1oz", "Cocoa Powder 20g or 0.7oz", "Baking Powder 2 tsp"], "method_steps": ["Preheat your oven to 180°C (350°F). Grease or line a loaf pan with parchment paper.", "In a large mixing bowl, smash 2 of the bananas until smooth. Add the Greek yogurt, peanut butter, and eggs, mixing well to combine.", "Add the all-purpose flour, chocolate protein powder, baking powder, cacao powder, sweetener (if using), and a pinch of salt. Mix until just combined, being careful not to overmix.", "Pour the batter into your prepared loaf pan and place the remaining banana halves on top of the batter for decoration.", "Bake in the preheated oven for 35-45 minutes, or until a knife inserted into the center comes out mostly clean. The bread should be set but still moist.", "Allow the bread to cool in the pan for 10-15 minutes before transferring to a wire rack to cool completely. Slice into 10 pieces and enjoy!"], "allergens": "Contains lactose, egg, treenuts, peanuts, wheat.", "image": "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"}, {"id": "r331", "title": "Chocolate Oat Squares", "meal_category": "snack", "section": "Grab & Go Snacks - Athletes Portables", "tags": "", "description": "", "kcal": 69, "protein_g": 2.0, "carb_g": 8.0, "fat_g": 3.2, "fibre_g": 1.1, "prep": "10 min", "cook": "60 min", "makes": "12", "ingredients": ["Dates 100g or 3.5 oz medjool", "Pumpkin Seeds 2 tbsp", "Oats 50g or 1.75 oz", "Flaked Almond 4 tbsp", "Water 2 tbsp", "Cocoa Powder 2 tbsp", "Chia Seeds 2 tbsp", "Sunflower Seeds 2 tbsp", "Honey 2 tsp"], "method_steps": ["To a blender add all of the ingredients and blend well. You may need to add a little more water if it is too dry.", "Next, press the mixture into a 1cm deep tray. Compress the mixture and then place it in the fridge for at least 1 hour.", "Once hardened cut into 12 even sized squares."], "allergens": "Contains treenuts.", "image": "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"}, {"id": "r332", "title": "Cinnamon Roll Loaf", "meal_category": "snack", "section": "Grab & Go Snacks - Athletes Portables", "tags": "", "description": "", "kcal": 132, "protein_g": 6.9, "carb_g": 21.0, "fat_g": 2.3, "fibre_g": 2.1, "prep": "10 min", "cook": "35 min", "makes": "6 slices", "ingredients": ["Greek Yoghurt 250g or 8.8oz", "Self-Raising Flour 150g or 5.3oz", "Cinnamon 2 tbsp", "Butter 1 tbsp, light", "Brown Sugar 10g or 0.35oz", "Baking Powder 1/2 tsp", "Salt pinch"], "method_steps": ["Preheat your oven to 180°C (350°F).", "Sift the self-raising flour into a mixing bowl. Add the Greek yogurt and stir until a dough forms. If the dough feels too sticky, add a touch more flour.", "Lightly flour a flat surface and roll the dough into a long rectangle.", "Brush the melted butter evenly over the surface of the dough. Sprinkle the brown sugar and cinnamon generously on top.", "Roll the dough into a cylinder, rolling inward from both sides to create a swirl pattern. Place the loaf into a greased loaf pan.", "Bake in the preheated oven for 30-35 minutes, or until the loaf is golden and cooked through. A toothpick inserted into the center should come out clean.", "Once the loaf has cooled slightly, spread the yogurt icing over the top. Sprinkle with extra cinnamon and stevia if desired. Slice and enjoy this mouth-watering Cinnamon Roll Loaf!"], "allergens": "Contains lactose, wheat.", "image": "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"}, {"id": "r333", "title": "Nutty Delight Flapjacks", "meal_category": "snack", "section": "Grab & Go Snacks - Athletes Portables", "tags": "", "description": "", "kcal": 320, "protein_g": 7.0, "carb_g": 28.5, "fat_g": 19.6, "fibre_g": 2.6, "prep": "10 min", "cook": "25 min", "makes": "12", "ingredients": ["Porridge Oats 250g or 9oz", "Peanut Butter 75g or 3oz", "Hazelnuts 75g or 3oz crushed", "Brown Sugar 75g or 3oz", "Peanuts 75g or 3oz crushed", "Honey 75g or 3oz", "Sunflower Seeds 35g or 1.75oz", "Olive Oil 75g or 3oz", "Pumpkin Seeds 35g or 1.75oz"], "method_steps": ["Preheat the oven to 180 degrees.", "In a small pan, combine honey, olive spread, and peanut butter and heat over low heat until melted.", "Once combined take off the heat. In a large bowl, mix the melted mixture with the oats, peanuts (crushed), hazelnuts (crushed), pumpkin seeds, and sunflower seeds until well combined.", "To a 20cmx20cm tin add some baking paper and press the mixture firmly into the prepared tin.", "Bake in the oven for 25 minutes. Once cooked, leave to cool before chopping into a minimum 12 even pieces."], "allergens": "Contains treenuts and peanuts.", "image": "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"}, {"id": "r334", "title": "Orange Blueberry Muffins", "meal_category": "snack", "section": "Grab & Go Snacks - Athletes Portables", "tags": "", "description": "", "kcal": 111, "protein_g": 4.7, "carb_g": 17.9, "fat_g": 2.3, "fibre_g": 1.4, "prep": "10 min", "cook": "15 min", "makes": "12 muffins", "ingredients": ["0% Fat Greek Yoghurt 200g or 7oz", "Baking Powder 1 tsp", "Porridge Oats 200g or 7oz", "Baking Soda 1 tsp", "Eggs 2", "Blueberries 100g or 3.5oz", "Honey 50g or 1.75oz", "Orange Juice 1/2 orange", "Orange Zest 1 orange", "Vanilla Extract 1 tsp"], "method_steps": ["Preheat your oven or air fryer to 180°C (350°F).", "In a large bowl, mix together the eggs, Greek yogurt, honey, vanilla extract, orange zest, and orange juice until thoroughly combined.", "In another bowl, mix the ground oats, baking soda, baking powder, and sweetener.", "Gently fold the dry ingredients into the wet mixture until just combined. Be careful not to overmix to keep the muffins light and fluffy.", "Fold the blueberries into the batter, distributing them evenly.", "Scoop the batter into the muffin molds, filling each cup about three-quarters full. Bake for 15 to 17 minutes, or until the tops are golden and a toothpick inserted into the center comes out clean."], "allergens": "Contains lactose, eggs.", "image": "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"}, {"id": "r335", "title": "Pecan Banana Muffins", "meal_category": "snack", "section": "Grab & Go Snacks - Athletes Portables", "tags": "", "description": "", "kcal": 152, "protein_g": 4.6, "carb_g": 20.4, "fat_g": 5.8, "fibre_g": 0.7, "prep": "10 min", "cook": "18 min", "makes": "12", "ingredients": ["Banana 2, medium", "Self-Raising Flour 200g or 7oz", "Eggs 2", "Greek Yoghurt 100g or 3.5oz, 0% fat", "Honey 75g or 2.6oz", "Semi-Skim Milk 4 tbsp", "Pecan Nuts 50g or 1.7oz", "Olive Oil 20g or 0.7oz", "Vanilla Extract 1 tsp"], "method_steps": ["Preheat your oven to 200°C (180°C fan) or Gas Mark 6.", "In a large mixing bowl, combine the self-raising flour and baking powder. In a separate bowl, mash the ripe bananas. Add honey, olive oil, eggs, vanilla extract, milk, and Greek yogurt to the mashed bananas. Mix until well combined.", "Gradually pour the banana mixture into the bowl of dry ingredients. Stir gently until just combined, being careful not to overmix.", "Gently fold in the chopped pecans to the muffin batter. Evenly distribute the batter between the 12 muffin cases.", "Bake in the preheated oven for approximately 18-20 minutes, or until the muffins have risen and are golden on top. A toothpick inserted in the center should come out clean."], "allergens": "Contains lactose, eggs, treenuts.", "image": "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"}, {"id": "r336", "title": "Peanut Butter & Choc Chip Cookies", "meal_category": "snack", "section": "Grab & Go Snacks - Athletes Portables", "tags": "", "description": "", "kcal": 130, "protein_g": 3.6, "carb_g": 16.7, "fat_g": 5.4, "fibre_g": 1.3, "prep": "5 min", "cook": "18 min", "makes": "15 cookies", "ingredients": ["Oats 100g or 3.5 oz", "Vanilla Extract 1 tsp", "White Flour 100g or 3.5 oz", "Baking Soda 1/2 tsp", "Crunchy Peanut Butter 4 tbsp", "Baking Powder 1/2 tsp", "Honey 70g or 2.5 oz", "Salt 1/2 tsp", "Eggs 1", "Milk Chocolate Chips 50g or 1.7 oz"], "method_steps": ["To a large mixing bowl combine the oats, flour, baking powder, baking soda and salt. Mix well then leave to the side.", "Next to a separate bowl, combine the egg, peanut butter, honey, and vanilla extract. Mix until well combined.", "Now transfer the wet ingredients to the dry ingredients along with the chocolate chips. Mix until you have a stiff dough.", "Make 15 balls, each with a large tbsp of dough. Place the balls on a baking tray and press them down into a cookie formation. Repeat this 15 times before transferring the tray to the oven for 10 to 13 minutes at 180 degrees."], "allergens": "Contains eggs, treenuts, peanuts and wheat", "image": "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"}, {"id": "r337", "title": "Peanut Butter Protein Cups", "meal_category": "snack", "section": "Grab & Go Snacks - Athletes Portables", "tags": "", "description": "", "kcal": 95, "protein_g": 11.7, "carb_g": 6.4, "fat_g": 2.5, "fibre_g": 0.1, "prep": "5 min", "cook": "0 min", "makes": "6", "ingredients": ["0% Fat Greek Yoghurt 250g or 8.8oz", "Peanut Butter Powder 4 tbsp", "Chocolate Chips 30g or 1oz", "Whey Protein 1 scoop, vanilla", "Coconut Oil 1/2 tsp", "Water 4 tbsp"], "method_steps": ["In a bowl, whisk together the Greek yogurt and vanilla whey protein powder until smooth.", "Pour the protein mixture into silicone cup molds, filling them halfway. Tap the molds gently on the counter to remove any air bubbles.", "Place the molds in the freezer for about 30 minutes, or until the protein mixture is firm. Once the protein base is set, sprinkle an even layer of the peanut butter mix (powder mixed with water) over each cup.", "Return the molds to the freezer for an additional 20 minutes to set the peanut butter layer. Melt the chocolate chips with coconut oil in the microwave, using 20- second bursts and stirring in between until smooth.", "Take the molds out of the freezer and pour the melted chocolate over the peanut butter layer, filling the molds to the top. Place the molds back into the freezer for a final 10 minutes, or until the chocolate has completely hardened.", "Gently pop the protein cups out of the molds. They're ready to eat or can be stored in the freezer in an airtight container."], "allergens": "Contains lactose, peanuts.", "image": "/9j/4AAQSkZJRgABAQAAAQABAAD/2wBDABELDA8MChEPDg8TEhEUGSobGRcXGTMkJh4qPDU/Pjs1OjlDS2BRQ0daSDk6U3FUWmNma2xrQFB2fnRofWBpa2f/2wBDARITExkWGTEbGzFnRTpFZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2f/wAARCABqAKADASIAAhEBAxEB/8QAGgAAAgMBAQAAAAAAAAAAAAAAAgQBAwUABv/EADYQAAEDAgQEBAMHBAMAAAAAAAEAAgMEEQUSITEGE0FRIjJhkRSBoSNCUnGxwfAVM3PRJGLh/8QAGQEAAwEBAQAAAAAAAAAAAAAAAAECAwQF/8QAJBEAAgIBAwMFAQAAAAAAAAAAAAECERIDITEEQVEFEyJhcSP/2gAMAwEAAhEDEQA/AN3HrzYZzg0t7grPw9/MpKc9jZarXc6gqIpdWhuhWHg7r0zW/hfZc3Vx/nL8NdJ7o26TSVaLfIs2m0lT7Mxj0Xn+nurNdZBxk8wI3+cqqFjmvBJVzvMvWg21uczBspspXKxEWXWRWXIEDZTZSuQMGy6ylcmIGyiyJdZAArlK5AEKEShACFO6LkzFpJAabgrzmEO+2lZ2fdemdA1lHJkbbMF5Wgdy8WkZ3XP1O8H+M10eT0VN/f8AmtGEOaTc6LNpz/yFqtPovM6BW2b6zOBtbTqrHCzlUHW6IuZnda1l7COQJSb2Nhc9AoUqgPH1XGGIR1L4mYewBpy3D7nt+qpj4mxF87H8uYi/k8AabjY2VnFOENZinPa4sZUDMbD73X/aTpsKF8wndprt21/dYSckbrGh9+PYtUeRkcbSA4Fr2jQmw7pimlxV5LZK1jBrci7jobD9CoocDblAdO4gAN0HZ91tUmFwQnMczzb7x9Sf3UXqNjbgkU4RTzNkMk9U+fK3K3MNr6laiGOJkILWCw3RLogmo7mMmm9iFylL1Epbo1wA6lUSlZcSBuVXJPHE27nAJUeMZs5df1VkVO1zg+TUjYHopyLw8jQaSAe6nIV3NC4PunkLEXk1hcPReKkdycfZ/wBjZetfUNERuRsvIVLTU4yxzDox1yVlrq4tIrTdM9PFYSNPqtN0gAtfVZUYdla7onQPFfcry+hU42qN9auWWh5PVee4ixOtw2tikh5joXs2jtcOB7Hfot65vrZZeN0zamlu8X5ZzAg2I6Feqk0jnTVmFNxTVVUfLbXOpj/iDXe/83Qw47ikIJbivN1JtIxpCaZQMlpmxtedCTdwv8lc3AXuY7SncS14uY+5Chza7GiURGu4hq6+kMFTTwucHAsfG7LY27H0ulo8SdRRiSXKRbVrXXP81XpY8FOZx5VKLucb8sdgB0/NBJhZkroInGLlh/Me1sYGg1t72CWTk+AqKXJmniz4Kd8ElDO2WN1nhxGmx6XRR8byvdlEUEPQF5c4+1grOKsOj/qEdY4FvOGR7mm3iG30/RLUmHMdq6Z7u2g01uql8XSQopNWxlnGDrXNTGbAk3i7bqqbiKrnmLhViFrdAItjbU3Bv0T0OCB7SBNu1zfIOrgtBuC+IuE1sxJPhHUj9gpzn4KWBmT4/iU0YNLTtcM2V5a1xy+uuwTLJnTDMXXvt6pqvpmUtPlfK+QyaZfTqqIqaR7cxcGN908pPkpKPKLo5GwssSi+Nc7yhB8LG0XLnPUNexh8MfzKXyHcRmNz3ak2V5cGtuSlfiYQNd/RUyTOl8jbDuVaVEN2Z9RRzzRlokLb9krTYFJEf7zt7m/VbWaw0VcspaLuvb0WzSZzp0G2NzI/FIA1ouVnVnEsUTbU0b5Hd3AtH+06ypjdplcemoXlq+gdTVcjGRSlgN2FpOo6Ln9uOlvFGyk57MeZxJXGVhkjYIswzAMsbdbap+TiOjdG5ppqhwcC0iw1+q89HhJnDvsahxym13nvcb+i2qbhiNziXMy+N5sZCd2prU8DcF3MuPGo6aUfY1D4/wARYLge606Xi/Dwwcx0gd1HLPdMVfDsENMeVHEXADzgnYWSOG4K6ooMQkexokyhkQsLXb4j+wQt3VCaVXY6OMaEDQTH8mf+rPm4mqnVD30jYYw4jxSEF1hqRbYJOnw50ht8GwEjfYfzdO/0jJKA3D2P1cbjUatU512GoLyJ12N4jX0ro5XRuj8LvA0X9CEOH4nLGQ2SFwG19PVbFPg+rLYczTl7+jSe/dWVGFSw0ZyQU8LrAXDbm9v93UvUvsVgl3Ch4ipIGMLuYS7XKGXIF+vsm4+L8PIAaJnH/HZY2NcNthfTSR5bmIMeTfVw3N/VJx4ZOwaQ5j+ISm/691beLqiFFS3s26nFzVSOe9oa2/gsdQ1XNx5scQ5dK5wt1cAsRmEVMkjLipAvr9r0stWkwWSRrOZTG+VtyZiOhvt8ks/o0pUMQ4+yWQMfA6Mk2uDmCYlLpjZrfmjhwWOBoc5jGu6FpLiD81YKIAaTS+60inLdmcpJcFDaUnQD5lL4hWQYZAXSSi/Qd06+iDt5Xm3qlpcIhk3AP5i60xRGfkJuW3lUPcG6AFWXFr2uuADtwAqMxfOAb+IFL1s1mB7tMumq02xt/CED6VrzqpasdmdS1LC4WcNdN1sQStc24I1H7JcUMenhHsrBSsA0aPko9v7KyBxOpYymeb69AN0lQ1nJpGNa2/3jp1KfNMy3lUthYBaw9lUYU7FZ58VTIap7NQ2926fRa1HVxusM49/QhNfDx38rfZS2Fo2a32U+2PIZhkZl8w27+iRxCpvPG1jS8A5jYaaJgNA2spLbnZPAWRm19VJPSuY+M9xYbFZ8FXlID2vb+bSvQuiB3bdCIW/gHsnKFuxqVCVNVxOA8bf4FtUz2FvhcCkuU0Ht8lYCB98+yShQnIclNyLEWCpNx1BVZcXbP+igh3Ry0EGXDv8ARC4i2hUDMBYm/wAlBsdx9EAKZ9NApbckaKpjwjEnbVAi4ImuKqa49VI9CgC3NqiDhZA2yK4CAOJuo07qdF2iAB26qCbbaotFwAQBwKIEKLhddqACzBdmQ6LjqgA76KBr1Qiw6qQ4DZABWsouuL7hASgCzMUBJJQFxQl5QBjtll6hWMleOhUjzK4AWQBDZZOysa+QlA3dGEAWB7wi5j1WpQAfOI3Uc4noq+qMJgG2QouZYKtqmTZAEunUNqLnZUv2QMQA6JQiEgSo2RNQAxmBXAi6AbKQgA7rroVCQElyEuXHZCUAf//Z"}, {"id": "r338", "title": "Potato Bread", "meal_category": "snack", "section": "Grab & Go Snacks - Athletes Portables", "tags": "", "description": "", "kcal": 115, "protein_g": 2.4, "carb_g": 19.2, "fat_g": 3.2, "fibre_g": 1.5, "prep": "10 min", "cook": "5 min", "makes": "10 slices", "ingredients": ["Potatoes 600g or 21oz", "White Bread Flour 120g or 4.2oz", "Butter 50g or 1.7oz, low fat", "Salt ½ tsp", "Baking Powder 1 tsp"], "method_steps": ["Place the peeled potatoes in a pot of salted water. Boil for 20–25 minutes, until very soft. Drain well.", "Mash the potatoes with the butter until smooth. Allow the mash to cool for 5–10 minutes so it’s easier to handle. Add the flour, baking powder, and salt to the mashed potatoes. Mix with a spoon or your hands until a soft dough forms.", "Dust a clean surface with flour. Roll out the dough to about 1cm thick, similar to pancake thickness. Cut into squares.", "Heat a dry non-stick pan over medium heat. Cook each farl for 4–5 minutes on each side, until golden and slightly crisp."], "allergens": "Contains lactose, wheat.", "image": "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"}, {"id": "r339", "title": "Power Bagels", "meal_category": "snack", "section": "Grab & Go Snacks - Athletes Portables", "tags": "", "description": "", "kcal": 167, "protein_g": 11.6, "carb_g": 24.3, "fat_g": 2.5, "fibre_g": 0.9, "prep": "10 min", "cook": "25 min", "makes": "4", "ingredients": ["Cottage Cheese 250g or 9oz, fat free", "Plain Flour 120g or 4.2oz", "Egg 1", "Sesame Seeds 1 tsp", "Baking Powder 1 tsp", "Salt 1 pinch"], "method_steps": ["Set your oven to 180°C (350°F) to preheat while you prepare the dough.", "In a large bowl, combine the self-raising flour, baking powder, salt, and blended cottage cheese. Stir until a dough begins to form. If the dough feels too dry, gradually add warm water, a little at a time, until the dough comes together.", "Transfer the dough to a floured surface and knead it for a few minutes until smooth and elastic.", "Roll the dough into a ball and cut it into 4 equal parts. Take each quarter and roll it into a ball. Use your fingers to make a hole in the center of each ball, gently pulling the dough apart to create a bagel shape.", "Place the bagels on a prepared baking tray lined with parchment paper. Brush the top of each bagel with the beaten egg and sprinkle sesame seeds (or your favorite toppings) over the top.", "Bake the bagels in the preheated oven for 25 minutes, or until they are golden brown and firm on the outside."], "allergens": "Contains egg, lactose, may contain gluten", "image": "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"}, {"id": "r340", "title": "Protein Brownies", "meal_category": "snack", "section": "Grab & Go Snacks - Athletes Portables", "tags": "", "description": "", "kcal": 229, "protein_g": 13.8, "carb_g": 8.2, "fat_g": 15.8, "fibre_g": 0.6, "prep": "5 min", "cook": "15 min", "makes": "10 squares", "ingredients": ["Eggs 4", "Whey Protein 3 scoops, chocolate", "85% Dark Chocolate 150g or 5.3 oz", "Peanut Butter 100g or 3.5 oz", "Honey 3 tbsp", "Olive Oil 1 tbsp"], "method_steps": ["Combine the dark chocolate, honey, peanut butter, and olive oil in a saucepan and melt together, making sure to mix well.", "In a large bowl, beat 4 eggs and mix in the protein powder. Add the melted mixture to the eggs and protein powder, and mix until well combined.", "Line a small baking tin with parchment paper and pour in the mixture. Bake at 180C / 350F for 12-15 minutes.", "Once baked, let it cool before serving. For best results, refrigerate overnight before serving."], "allergens": "Contains lactose, eggs, treenuts, peanuts.", "image": "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"}, {"id": "r341", "title": "Protein Power Buns", "meal_category": "snack", "section": "Grab & Go Snacks - Athletes Portables", "tags": "", "description": "", "kcal": 136, "protein_g": 15.7, "carb_g": 10.7, "fat_g": 3.1, "fibre_g": 2.2, "prep": "5 min", "cook": "25 min", "makes": "5", "ingredients": ["0% Fat Greek Yoghurt 130g or 4.6 oz", "Semi Skim Milk 110ml or 3.7 fl oz", "Casein Protein 2 scoop, chocolate", "Egg 1", "Plain Flour 50g or 2/5 cups", "Cocoa Powder 2 tbsp", "Baking Powder 1/2 tsp"], "method_steps": ["Begin by preheating your oven to 175°C (350F), setting the stage for baking.", "In a mixing bowl, whisk together the egg and Greek yogurt until they form a smooth, creamy base.", "Gradually incorporate the flour, chocolate casein protein powder, baking powder, and cocoa into the creamy base. Stir gently but thoroughly to ensure a uniform mixture.", "Gradually add your choice of milk, mixing well until the batter reaches a thick yet pourable consistency.", "Carefully spoon the batter into your bun moulds, filling each one evenly to ensure consistent baking.", "Place the moulds in your preheated oven and bake for 20 to 25 minutes. The buns are done when they have risen and a toothpick inserted into the center comes out clean.", "After baking, let the buns cool in the moulds. The cooling process will help them firm up a bit, making them easier to remove from the moulds. Once cooled, enjoy your protein-packed, chocolatey treat!"], "allergens": "Contains lactose, wheat, eggs, nuts and tree nuts.", "image": "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"}, {"id": "r342", "title": "Raspberry & Date Balls", "meal_category": "snack", "section": "Grab & Go Snacks - Athletes Portables", "tags": "", "description": "", "kcal": 78, "protein_g": 1.7, "carb_g": 11.7, "fat_g": 2.7, "fibre_g": 0.6, "prep": "10 min", "cook": "0 min", "makes": "12 balls", "ingredients": ["Dates 7, medjool, pitted", "Oats 100g", "Raspberries 2 handfuls", "Honey 1 tbsp", "Cocoa Powder 1 tbsp", "Almonds 20g", "Desiccated Coconut 20g"], "method_steps": ["Pit the dates and then add them to a blender or food processor with the oats, raspberries, honey and cocoa powder. Blitz them in short spurts until well combined. You may need to physically mix/move the mixture from the wall of the blender to continue blending.", "Once well mixed, use a tablespoon to make each portion. Spoon out some of the mixtures and roll them into a ball.", "Finally, roll the ball in a mixture of desiccated coconut and crushed almonds. This will make up to 12 balls. However, you can make them as big or as small as you wish."], "allergens": "Contains tree nuts, sulphites.", "image": "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"}, {"id": "r343", "title": "Raspberry Chia Oat Bars", "meal_category": "snack", "section": "Grab & Go Snacks - Athletes Portables", "tags": "", "description": "", "kcal": 239, "protein_g": 7.5, "carb_g": 33.8, "fat_g": 8.3, "fibre_g": 7.6, "prep": "10 min", "cook": "20 min", "makes": "6", "ingredients": ["Porridge Oats 200g or 7oz", "Frozen Raspberries 300g or 10.5oz", "Banana 1, large", "Chia Seeds 1 tbsp", "Vanilla Extract 1 tsp", "Vanilla Extract 1 tsp", "Sweetener 2 tbsp", "Peanut Butter 2 tbsp", "Baking Powder 1 tsp", "Milk 5 tbsp", "Salt pinch"], "method_steps": ["Add the frozen raspberries to a saucepan and simmer over medium heat until they defrost and release their juices. Stir in the chia seeds and vanilla extract, mixing well. If desired, add honey or sugar to taste. Allow the jam to cool and thicken as the chia seeds absorb the liquid. Set aside.", "In a large mixing bowl, mash the ripe banana until smooth. Mix in the vanilla extract, peanut butter, sweetener, baking powder, salt, and milk. Gradually fold in the rolled oats to form a sticky batter.", "Preheat the oven to 170°C (fan) or air fryer to 160°C. Line a baking tin with parchment paper or use a non-stick baking dish (a 19cm skillet works well). Press just over half of the oat mixture into the base of the tin, ensuring it’s evenly spread. Spoon the raspberry chia jam over the base layer, spreading it evenly. Crumble the remaining oat mixture over the jam layer, pressing gently to form clusters.", "Place the assembled bars in the oven and bake for 20 minutes or air fry at 160°C for the same duration. Bake until the top is golden.", "Allow the bars to cool completely in the tin. This ensures they firm up for slicing. Once cooled, cut into 6 bars. Serve with an optional dollop of greek yoghurt"], "allergens": "Contains lactose, treenuts, peanuts.", "image": "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"}, {"id": "r344", "title": "Sticky Rice Energy Bars", "meal_category": "snack", "section": "Grab & Go Snacks - Athletes Portables", "tags": "", "description": "", "kcal": 145, "protein_g": 3.7, "carb_g": 21.4, "fat_g": 5.0, "fibre_g": 0.2, "prep": "20 min", "cook": "20 min", "makes": "9 Bars", "ingredients": ["Water 350ml or 11.8 fl oz", "Calrose Rice 180g or 6.5oz", "Dates 75g or 2.65oz", "Ground Almonds 75g or 2.65oz", "Brown Sugar 1 tsp", "Salt 0.5 tsp"], "method_steps": ["Place the rice and water in a rice cooker and cook according to the manufacturer's instructions until sticky and fully cooked.", "Once the rice is cooked, combine it in a food processor with dates, almonds, brown sugar, and salt. Pulse until the mixture forms a thick, crumbly paste. If the mixture feels too dry, add a little honey to achieve the desired consistency.", "Transfer the mixture to an 8-inch or 9-inch square baking pan. Press down firmly to form a compact layer about 1 inch thick.", "Leave in the freezer to cool for 30 minutes. Using a sharp knife, cut the pressed mixture into 10 equal bars. Wrap each bar individually for easy on-the-go snacks."], "allergens": "Contains treenuts.", "image": "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"}, {"id": "r345", "title": "Stuffed Flatbreads", "meal_category": "snack", "section": "Grab & Go Snacks - Athletes Portables", "tags": "", "description": "", "kcal": 143, "protein_g": 8.4, "carb_g": 22.8, "fat_g": 1.7, "fibre_g": 1.8, "prep": "15 min", "cook": "15 min", "makes": "8 flatbreads", "ingredients": ["Self-Raising Flour 200g or 7 oz", "Greek Yogurt 250g or 9 oz", "Sundried Tomatoes 80g or 3oz", "Light Feta 50g or 1.7 oz", "Light Mozzarella 50g or 1.7 oz", "Fresh Basil Leaves 2 tbsp chopped", "Salt pinch"], "method_steps": ["In a mixing bowl, combine 200g/7oz self-raising flour with 170g/6oz Greek yogurt. Mix until it forms a soft dough. If the dough is too sticky, add a bit more flour until the right consistency is reached. Divide the dough into equal portions and set aside.", "In a separate bowl, finely chop the sun-dried tomatoes and mix them with chopped basil. Add 80g 0% fat Greek yogurt, 50g light mozzarella, and 50g light feta to the bowl. Mix well to combine. Season the stuffing mixture with a pinch of salt.", "Take each portion of dough and roll it into a flat circle. Place a generous amount of the stuffing mixture in the center. Fold the dough over the stuffing to create a semi-circle, sealing the edges well.", "Heat a pan over low heat. Once hot, place each stuffed flatbread on the pan. Cook for 3-5 minutes on each side or until golden brown and slightly crispy.", "After pan-cooking, transfer the flatbreads to an air fryer. Set the temperature to 200°C and cook for 3 minutes until they have a crispy exterior."], "allergens": "Contains wheat, lactose.", "image": "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"}, {"id": "r346", "title": "Sweet and Savory Bacon Muffins", "meal_category": "snack", "section": "Grab & Go Snacks - Athletes Portables", "tags": "", "description": "", "kcal": 78, "protein_g": 4.2, "carb_g": 11.9, "fat_g": 1.4, "fibre_g": 0.1, "prep": "10 min", "cook": "20 min", "makes": "12 small muffins", "ingredients": ["Semi Skim Milk 240ml or 8.1 fl oz", "Eggs 2", "Rice 120g or 4.3oz", "Bacon Medallion 3", "Honey 2 tsp", "Rice Flour 1 tbsp", "Salt 0.5 tsp"], "method_steps": ["Set your oven to 325°F (163°C).", "In a blender, combine the cooked rice, eggs, honey, flour, and salt. Blend briefly to mix. Gradually add the milk, pulsing to create a thick batter.", "Fold in the cooked bacon. Spoon the batter into greased muffin tins or lined cupcake trays, filling each about ¾ full. Bake for 15-20 minutes, or until a toothpick inserted into the center comes out clean. Note that these muffins will not rise significantly.", "Allow the muffins to cool in the pan before loosening them with a knife. Store in an airtight container in the refrigerator."], "allergens": "Contains lactose, eggs.", "image": "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"}, {"id": "r347", "title": "Sweet Potato Brownies", "meal_category": "snack", "section": "Grab & Go Snacks - Athletes Portables", "tags": "", "description": "", "kcal": 100, "protein_g": 4.6, "carb_g": 7.4, "fat_g": 5.8, "fibre_g": 1.6, "prep": "10 min", "cook": "30 min", "makes": "12", "ingredients": ["Sweet Potato 300g or 10.6 oz", "Peanut Butter 100g or 3.5 oz", "70% Dark Chocolate 30g", "Vanilla Whey 30g", "Cocoa Powder 3 tbsp"], "method_steps": ["Peel and cube the sweet potatoes. Begin by roasting the sweet potatoes until they're soft. Once they're done, allow them to cool down.", "After cooling, mash the sweet potatoes and add them to a mixing bowl. To the same bowl, incorporate the smooth peanut butter, a scoop of vanilla protein powder, cocoa powder, and the melted dark chocolate. Ensure all the ingredients are thoroughly combined.", "Preheat your oven to 180°C (or 350°F) and prepare a small baking tin by lightly greasing it.", "Transfer the brownie mixture into the prepared tin, spreading it evenly.", "Bake in the preheated oven for 30 to 40 minutes, or until a toothpick inserted into the center comes out clean.", "Allow the brownies to cool in the tin before cutting into squares. Enjoy!"], "allergens": "Contains lactose.", "image": "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"}, {"id": "r348", "title": "Zesty Coconut Cashew Energy Balls", "meal_category": "snack", "section": "Grab & Go Snacks - Athletes Portables", "tags": "", "description": "", "kcal": 179, "protein_g": 3.3, "carb_g": 10.8, "fat_g": 13.7, "fibre_g": 1.3, "prep": "20 min", "cook": "0 min", "makes": "12 balls", "ingredients": ["Medjool Dates 12", "Cashew Nuts 150g or 5.3oz, dry", "Desiccated Coconut 120g or 4.2oz", "Desiccated Coconut 30g or 1oz", "Lemon Juice 1 lemon", "Lemon Zest 1 lemon"], "method_steps": ["Begin by placing the Medjool dates in a bowl of hot water and allow them to soak for 1 hour to soften.", "Drain the dates and add them to a food processor along with the cashews. Pulse until the mixture starts to come together into a sticky dough.", "Incorporate the lemon juice, lemon zest, and 130g of the desiccated coconut into the mixture. Pulse again until all ingredients are well combined and the mixture is uniform.", "Scoop out the mixture and roll into 12 even balls. For ease, wet your hands slightly to prevent sticking.", "Roll each ball in the remaining 30g of desiccated coconut, ensuring an even coat around each ball.", "Place the energy balls on a tray and refrigerate for at least 30 minutes to firm up before serving."], "allergens": "Contains treenuts, sulphites.", "image": "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"}, {"id": "r349", "title": "Air Fryer Bang Bang Chicken Bites", "meal_category": "snack", "section": "Protein Snacks - High-Protein Snack Options", "tags": "High Protein / Low Carb", "description": "Crispy, juicy, and packed with flavor. Coated in a seasoned cornflake crust and air- fried to golden perfection, they’re served with a creamy, spicy-sweet Bang Bang sauce made from mayo, sweet chili, and sriracha. A high-protein, lower-fat alternative to deep-fried nuggets.", "kcal": 280, "protein_g": 36.1, "carb_g": 18.8, "fat_g": 6.7, "fibre_g": 1.4, "prep": "15 min", "cook": "12 min", "makes": "4", "ingredients": ["Chicken Breast 500g or 17.6oz", "Ground Oregano 3 tsp", "Eggs 2", "Salt 1 pinch", "Corn Flakes 60g or 2.1oz", "Sriracha Sauce 30g or 1.05oz", "Light Mayonnaise 30g or 1.05oz", "Sweet Chilli Sauce 20g or 0.7oz", "Garlic Powder 3 tsp", "Paprika 3 tsp"], "method_steps": ["Place the cubed chicken in a bowl. Add 2 tsp paprika, 2 tsp garlic powder, 2 tsp oregano, and 1 tsp salt. Toss until the chicken is evenly coated.", "In a shallow bowl, beat the 2 eggs. In a second bowl, mix the crushed cornflakes with 1 tsp paprika, 1 tsp garlic powder, and 1 tsp oregano.", "Dip each seasoned chicken piece into the beaten eggs, letting excess drip off. Press into the cornflake mixture to fully coat.", "Preheat air fryer to 375 °F (190 °C). Arrange coated chicken cubes in a single layer (you may need to work in batches). Air fry for 10 minutes, flipping halfway, until golden and cooked through (internal temperature 165 °F/75 °C).", "In a small bowl, mix together light mayonnaise, sweet chili sauce, and sriracha. Drizzle the bang bang sauce over the hot chicken cubes, or serve sauce on the side for dipping."], "allergens": "Contains lactose, eggs, sulphites.", "image": "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"}, {"id": "r350", "title": "Air Fryer Parmesan Chicken Tenders", "meal_category": "snack", "section": "Protein Snacks - High-Protein Snack Options", "tags": "High Protein / Low Carb", "description": "These Air Fryer Parmesan Chicken Tenders deliver a crispy, golden coating without the need for deep frying. Lean chicken breast tenders are coated in a flavorful mix of Parmesan, herbs, and spices, then air-fried to perfection. They’re high in protein, lower in fat compared to traditional fried versions, and ready in minutes.", "kcal": 237, "protein_g": 34.2, "carb_g": 14.9, "fat_g": 4.5, "fibre_g": 1.0, "prep": "10 min", "cook": "15 min", "makes": "2", "ingredients": ["Chicken Breast 4 (124g or 4.4oz per breast)", "Egg 1", "Breadcrumbs 60g or 2.1oz", "Cornflour 20g or", "Parmesan Cheese 20g or", "Garlic Powder 1 tsp", "Paprika 1 tsp", "Ground Oregano 1 tsp"], "method_steps": ["In a shallow bowl, combine the breadcrumbs, grated Parmesan, cornflour, dried oregano, paprika, garlic powder, onion powder, salt, and pepper. In another shallow bowl, beat the egg.", "Cut the chicken breasts into strips. Dip each chicken strip first in the egg wash, then dredge in the breadcrumb mixture until fully coated.", "Preheat the air fryer to 200°C (390°F). Spray the air fryer basket with olive oil spray to prevent sticking.", "Place the chicken tenders in the air fryer basket in a single layer. Spray the top of the tenders lightly with 0 kCal spray. Air fry for 12-15 minutes, flipping halfway through, until the chicken is golden brown and the internal temperature reaches 75°C (165°F)."], "allergens": "Contains lactose, eggs, wheat, sulphites.", "image": "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"}, {"id": "r351", "title": "Almond Coated Chicken Dippers", "meal_category": "snack", "section": "Protein Snacks - High-Protein Snack Options", "tags": "High Protein / Low Carb", "description": "Enjoy a delicious and nutritious almond-coated chicken dipper, packed with protein and healthy fats. Savory chicken with a hint of paprika meets a crunchy almond coating for a delightful contrast. Paired with tangy sweet chili sauce, it's a perfect low- carb treat!", "kcal": 315, "protein_g": 28.2, "carb_g": 9.2, "fat_g": 18.1, "fibre_g": 3.9, "prep": "5 min", "cook": "18 min", "makes": "3", "ingredients": ["Chicken Breast 2", "Flaked Almond 80g or 2.8 oz", "Egg 1", "Sweet Chilli Sauce 3 tbsp", "Semi Skim Milk 2 tbsp", "Black Pepper 5 twists", "Paprika 1 tsp", "Salt pinch"], "method_steps": ["Start by whisking the egg and milk in a bowl. In a separate dish, combine the ground almonds, paprika, salt, and pepper. Cut the chicken fillets lengthwise into smaller strips.", "Dip each chicken strip into the egg mixture, shaking off any excess, then thoroughly coat in the almond mixture.", "Preheat your air fryer to 180°C (or 350°F). Place the coated chicken strips in the air fryer basket, ensuring they don't overlap.", "Cook the chicken strips at 180°C for 10-12 minutes, flipping halfway through until they're crispy and fully cooked.", "Serve your almond-coated chicken dippers with the sweet chili sauce for a tangy dip!"], "allergens": "Contains lactose, tree nuts, eggs. May contain sulphites", "image": "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"}, {"id": "r352", "title": "Cheesy Chicken Pizzadilla", "meal_category": "snack", "section": "Protein Snacks - High-Protein Snack Options", "tags": "High Protein / Med Carb", "description": "Combine the essence of pizza and the convenience of a quesadilla in this delightful \"Pizzadilla\". Stuffed with chicken and a blend of mozzarella and cheddar, then topped with pepperoni, this dish brings the best of both worlds to your plate. An easy recipe made even simpler with the use of an air fryer.", "kcal": 335, "protein_g": 29.8, "carb_g": 25.5, "fat_g": 12.4, "fibre_g": 2.4, "prep": "5 min", "cook": "10 min", "makes": "1", "ingredients": ["Cook Chicken Breast 50g or 1.7 oz", "Tortilla 1, 8 inch wrap", "Tomato Puree 2 tbsp", "Light Mozzarella 30g or 1 oz", "Light Cheddar 20g or 0.7 oz", "Pepperoni 4 small slices", "Fresh Basil 4 leaves", "Mixed Herbs 1/2 tsp"], "method_steps": ["Lay the 8-inch wrap flat on a working surface.", "Spread 1 tablespoon of tomato puree evenly on one half of the wrap. Layer the cooked chicken breast pieces over the tomato puree.", "Sprinkle 20g of the light mozzarella and cheddar mix over the chicken, followed by a dash of mixed herbs. Carefully fold the wrap in half, enclosing the fillings.", "On the folded side, spread the remaining tomato puree. Sprinkle the 30g light mozzarella cheese on top and arrange the pepperoni slices.", "Preheat the air fryer as per its instructions.", "Place the prepared Pizzadilla in the air fryer and cook for 10 minutes or until the exterior is crispy and the cheese is melted and bubbly.", "Once cooked, remove from the air fryer, let it cool for a minute, and then slice into wedges. Garnish with fresh basil."], "allergens": "Contains lactose and wheat.", "image": "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"}, {"id": "r353", "title": "Chocolate Protein Mug Cake", "meal_category": "snack", "section": "Protein Snacks - High-Protein Snack Options", "tags": "High Protein / Med Carb", "description": "Need a quick protein boost that also satisfies your sweet tooth? Try this Chocolate Protein Mug Cake. It’s easy to make, delicious, and packed with nutrients. Perfect for a post-workout snack or a healthy dessert.", "kcal": 267, "protein_g": 26.3, "carb_g": 29.1, "fat_g": 5.4, "fibre_g": 2.2, "prep": "5 min", "cook": "2 min", "makes": "1 large or 3 small", "ingredients": ["Almond Milk 60ml or 2fl oz", "Banana 1/2, medium", "Vegan Protein 1 scoop, chocolate", "Flour 1 tbsp", "Cocoa Powder 1 tbsp", "Chocolate Chips 1 tsp", "Baking Powder 1/4 tsp", "Salt 1 pinch"], "method_steps": ["Choose a microwave-safe mug large enough to contain the rising cake. Alternatively, use smaller silicon cupcake moulds.", "In the mug, mash the half banana until it forms a puree. Add protein powder, oat flour, cocoa powder, sweetener, baking powder, and salt. Mix well until all the dry ingredients are well incorporated with the mashed banana.", "Pour the milk into the mug. Stir until the batter is smooth and free from lumps. Make sure to mix well to combine the milk with the dry ingredients.", "Sprinkle the chocolate chips on top of the batter.", "Place the mug in the microwave. Cook on high for approximately 1-2 minutes. The cooking time may vary depending on the microwave's power. The cake is done when it has risen and is set in the middle.", "Carefully remove the mug from the microwave (it will be hot). Allow the cake to cool for a minute or two before serving."], "allergens": "Contains gluten, treenuts", "image": "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"}, {"id": "r354", "title": "Frozen Peach Bliss", "meal_category": "snack", "section": "Protein Snacks - High-Protein Snack Options", "tags": "High Protein / Low Carb", "description": "Savor the refreshing flavors of summer any time of the year with this simple, yet luxurious dessert bowl. Creamy Greek yogurt serves as the base for a mixture of grated frozen peach, with a drizzle of honey offering a touch of natural sweetness. Mint leaves provide an aromatic garnish.", "kcal": 184, "protein_g": 22.3, "carb_g": 23.7, "fat_g": 0.0, "fibre_g": 2.0, "prep": "5 min", "cook": "0 min", "makes": "1", "ingredients": ["Greek Yogurt 200g or 7oz, 0% fat", "Peach 1 medium", "Honey 1 tsp", "Mint Leaves 4"], "method_steps": ["Begin by scooping the Greek yogurt into a serving bowl, spreading it evenly.", "Using a grater, grate the frozen peach directly over the yogurt, ensuring even distribution.", "Gently drizzle honey over the grated peach.", "Finish by garnishing with fresh mint leaves. Serve immediately and enjoy the refreshing burst of flavors!"], "allergens": "Contains milk and sulphites", "image": "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"}, {"id": "r355", "title": "High Protein Pizza", "meal_category": "snack", "section": "Protein Snacks - High-Protein Snack Options", "tags": "High Protein / Med Carb", "description": "This High Protein Pizza recipe is a healthier alternative to takeaway options, as it contains more protein and less fat. It is perfect for fitness enthusiasts or anyone looking to increase their protein intake. The pizza is packed with flavor and has a deliciously crispy crust that you won't be able to resist.", "kcal": 373, "protein_g": 32.1, "carb_g": 40.5, "fat_g": 9.3, "fibre_g": 3.3, "prep": "10 min", "cook": "25 min", "makes": "1", "ingredients": ["0% Fat Yoghurt 150g or 5.2 oz", "Dried Basil 1 tsp", "Flour 30g or 1 oz", "Fresh Basil 4 leaves", "Egg 1", "Low Fat Mozzarella 25g or 0.9 oz", "Chopped Tomatoes 1/2 tin", "Garlic Cloves 6", "Dried Oregano 2 tsp"], "method_steps": ["To a non-stick, oven-proof pan, add the flour, egg, 3 garlic cloves (crushed), and a tsp of dried oregano. Combine the ingredients well until you have a smooth dough. Once you achieve this texture (you may need to add another bit of flour depending on the yogurt used), spread and flatten the dough to the desired pizza size.", "Place the pan in the oven at 180 degrees Celcius / 350 Fahrenheit for 12 to 15 minutes.", "As the base is being cooked, cook the pizza sauce. To a pot add 1/2 tin of chopped tomatoes, tsp of basil, tsp of oregano and the remaining garlic cloves. Cook on medium-high heat until the sauce reduces. This should take around the same time as the pizza base.", "Once the base is cooked, take the pan out of the oven. Add the sauce to the base, followed by the low fat mozzarella cheese. Top with some fresh basil leaves and then return the pan to the oven for another 5 to 10 minutes."], "allergens": "Contains lactose, eggs.", "image": "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"}, {"id": "r356", "title": "Loaded Tuna Chorizo Bagels", "meal_category": "snack", "section": "Protein Snacks - High-Protein Snack Options", "tags": "High Protein / Med Carb", "description": "Experience a fusion of flavors with these loaded bagels, an inventive take on the classic bagel sandwich. Combining the richness of tuna with spicy chorizo, melted half-fat cheese, and a kick of sriracha mayo, these bagels offer a unique and satisfying meal. Perfect for a hearty breakfast, lunch, or even a quick dinner.", "kcal": 335, "protein_g": 23.5, "carb_g": 29.6, "fat_g": 13.6, "fibre_g": 1.6, "prep": "5 min", "cook": "12 min", "makes": "4", "ingredients": ["Plain Bagel 2", "Tuna 1 tin", "Cheddar Cheese 80g or 2.8oz, half fat", "Chorizo 80g or 2.8oz", "Light Mayonnaise 2 tbsp", "Sriracha 2 tbsp"], "method_steps": ["Begin by preparing the filling for the bagels. In a mixing bowl, combine the drained tuna, grated cheese, and chorizo. Add in the light mayonnaise and sriracha sauce, and mix everything together until well combined.", "Take each half of the whole grain bagels and generously spread the tuna and chorizo mixture on them. Make sure the filling is evenly distributed for the best flavor experience.", "Once the bagels are loaded with the filling, place them in the air fryer. Set the air fryer to a medium setting and cook the bagels until the cheese is melted and bubbly, and the bagels are slightly crispy. This should take about 10 minutes, but keep an eye on them to ensure they don't overcook.", "Once done, remove the bagels from the air fryer. Let them cool for a minute or two, as the filling will be hot."], "allergens": "Contains milk, eggs, fish, wheat, mustard.", "image": "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"}, {"id": "r357", "title": "Passion Fruit Protein Pots", "meal_category": "snack", "section": "Protein Snacks - High-Protein Snack Options", "tags": "High Protein / Med Carb", "description": "This refreshing layered bowl combines creamy lime-infused Greek yogurt with crunchy Weetabix and tangy passion fruit for a tropical, high-protein breakfast or snack. It’s quick to prepare, energizing, and bursting with texture and flavour—perfect for warm mornings or when you’re craving something light but satisfying.", "kcal": 251, "protein_g": 27.1, "carb_g": 27.5, "fat_g": 3.9, "fibre_g": 1.7, "prep": "5 min", "cook": "0 min", "makes": "1", "ingredients": ["Greek Yoghurt 200g or 7oz, 0% fat", "Passion Fruit 3", "Lime Juice 2 limes", "Lime Zest 1 lime", "Weetabix 1 biscuit", "Almond Flakes 5g or 0.8oz"], "method_steps": ["In a bowl, mix the yogurt with the zest of 1 lime and the juice 2 limes. Stir well to combine.", "Spoon half of the lime yogurt into a serving bowl or glass. Add the pulp of 1 passion fruit over the yogurt. Crumble in the Weetabix biscuit to form the middle layer. Top with the remaining half of the yogurt. Spoon over the remaining 2 passion fruits.", "Sprinkle the almond flakes on top for added crunch and nuttiness."], "allergens": "Contains lactose, treenuts.", "image": "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"}, {"id": "r358", "title": "Protein-Packed Banana Split", "meal_category": "snack", "section": "Protein Snacks - High-Protein Snack Options", "tags": "High Protein / Med Carb", "description": "Indulge in this guilt-free twist on the classic Banana Split. Loaded with high-protein Greek yogurt, fresh fruits, and a natural sweetness from the banana, this dish is perfect for breakfast, a snack, or even a healthy dessert. With its nutrient-packed ingredients, it’s a great way to fuel your body and satisfy your sweet cravings.", "kcal": 222, "protein_g": 22.4, "carb_g": 32.0, "fat_g": 0.4, "fibre_g": 2.6, "prep": "5 min", "cook": "0 min", "makes": "1", "ingredients": ["Greek Yoghurt 200g or 7oz", "Banana 1, medium", "Kiwi 1", "Raspberries 10 single", "Blueberries 10 single"], "method_steps": ["Slice the banana lengthwise and place both halves on a plate or in a shallow bowl. Spoon the Greek yogurt over the banana halves, spreading it evenly or as dollops. Scatter the mixed berries and sliced kiwi on top of the yogurt. Enjoy immediately for a refreshing, high-protein treat."], "allergens": "Contains lactose.", "image": "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"}, {"id": "r359", "title": "Protein Fluff Delight", "meal_category": "snack", "section": "Protein Snacks - High-Protein Snack Options", "tags": "High Protein / Low Carb", "description": "Fluffy, light, and protein-packed, this Protein Fluff Delight is the ultimate post-workout snack or dessert. With just four simple ingredients, it’s a low-calorie treat that feels indulgent but supports your fitness goals. Perfect for boosting muscle recovery and satisfying sweet cravings guilt-free!", "kcal": 210, "protein_g": 27.2, "carb_g": 16.0, "fat_g": 4.2, "fibre_g": 2.2, "prep": "5 min", "cook": "0 min", "makes": "1", "ingredients": ["Frozen Strawberries 150g or 5.3oz", "Ice 150g or 5.3oz", "Semi Skim Milk 100ml or 3.4fl oz", "Whey Protein 1 scoop, vanilla"], "method_steps": ["Add the frozen strawberries, ice, milk, and protein powder to a high-speed blender or food processor.", "Blend on high for 3-5 minutes, stopping occasionally to scrape down the sides. The mixture should transform into a light, fluffy, and airy consistency.", "Spoon the protein fluff into a bowl and enjoy straight away with your favorite toppings, if desired!"], "allergens": "Contains lactose.", "image": "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"}, {"id": "r360", "title": "Soy-Marinated Soft-Boiled Eggs", "meal_category": "snack", "section": "Protein Snacks - High-Protein Snack Options", "tags": "High Protein / Med Carb", "description": "These umami-packed soy-marinated eggs are rich in protein and deeply flavorful, making them the perfect addition to ramen, rice bowls, or a quick high-protein snack. Marinated overnight in soy sauce, fish sauce, maple syrup, and aromatics, these eggs develop an irresistibly savory-sweet taste.", "kcal": 526, "protein_g": 44.5, "carb_g": 53.5, "fat_g": 14.8, "fibre_g": 0.0, "prep": "10 min", "cook": "7 min", "makes": "1", "ingredients": ["Cottage Cheese 200g or 7oz, fat free", "Red Chilli 1", "Eggs 2", "Soy Sauce 10 tbsp", "Spring Onion 3", "Fish Sauce 3 tbsp", "Honey 2 tsp", "Garlic 1 clove", "Sesame Seeds 1 tsp"], "method_steps": ["Bring a pot of water to a gentle boil. Carefully lower 2-4 eggs into the water and boil for 6-7 minutes for jammy yolks. Immediately transfer to an ice bath and let cool for 5 minutes before peeling.", "In a shallow container with a lid, whisk together soy sauce, fish sauce, maple syrup/honey, toasted sesame seeds, chopped chili, green onions, and crushed garlic.", "Submerge the peeled eggs in the marinade, ensuring they are fully coated. Cover and refrigerate overnight (8+ hours) for maximum flavor.", "Remove the eggs from the marinade and slice in half before serving. Enjoy as a protein-rich snack, with cottage cheese, or as a topping for ramen, fried rice, or avocado toast. The eggs can be stored in the marinade for up to 3 days—the longer they sit, the stronger the flavor!"], "allergens": "Contains eggs, soybeans and sesame.", "image": "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"}, {"id": "r361", "title": "Spicy Tunacado Sandwich", "meal_category": "snack", "section": "Protein Snacks - High-Protein Snack Options", "tags": "High Protein / Med Carb", "description": "For a Spicy Tunacado à la Joe & The Juice, you'll want to create a harmonious blend of heat, zest, and creaminess, all neatly stacked between slices of perfectly crisp bread. Here's how to capture the essence of this popular café creation at home.", "kcal": 542, "protein_g": 40.0, "carb_g": 48.7, "fat_g": 20.9, "fibre_g": 4.3, "prep": "10 min", "cook": "2 min", "makes": "1", "ingredients": ["Tuna 1 tin", "Green Pesto 1 tsp", "Sourdough Bread 2 slices", "Coriander 1 tsp, chopped", "Avocado 1/2 small", "Dijon Mustard 1 tsp", "Lemon Juice 2 tbsp", "Black Pepper 5 twists", "Red Onion 1/2 small", "Salt pinch", "Salad Tomato 1/4, medium", "Jalapeños 20g or 0.7oz", "Light Mayonnaise 1 tbsp"], "method_steps": ["Begin by toasting your sourdough slices until they're golden and crisp. For that authentic Joe & The Juice texture, press them on a hot grill or panini press.", "While the bread is toasting, prepare your tuna mousse by mixing the drained tuna with mayonnaise, Dijon mustard, salt, black pepper, chopped jalapeños, cilantro, diced red onion, and a good squeeze of lemon juice. Adjust the seasoning to taste.", "Once your bread is toasted to perfection, spread each slice with a layer of green pesto.", "On one slice, layer the avocado and tomato slices. This not only adds flavor but also a barrier that prevents the bread from getting soggy.", "Scoop a hearty amount of the tuna mousse over the avocado and tomato. Spread evenly to cover all the flavors in each bite.", "If you're feeling adventurous, add a few extra jalapeños on top for an additional heat element.", "Carefully place the second slice of bread on top, pesto side down, to cap off your sandwich."], "allergens": "Contains wheat, lactose, eggs, fish, mustard, sulphites.", "image": "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"}, {"id": "r362", "title": "Triple Choco Protein Cake", "meal_category": "snack", "section": "Protein Snacks - High-Protein Snack Options", "tags": "High Protein / Med Carb", "description": "Satisfy your sweet tooth with this luscious recipe for triple choco protein cake. Every heavenly bite is packed with three layers of chocolatey goodness and a healthy dose of protein, making it the ultimate guilt-free indulgence. Sink your teeth into the soft, moist texture and savor the decadent flavors of rich chocolate.", "kcal": 372, "protein_g": 23.4, "carb_g": 59.3, "fat_g": 8.2, "fibre_g": 4.9, "prep": "10 min", "cook": "35 min", "makes": "3", "ingredients": ["Natural Yogurt 180g or 6.4 oz", "Cocoa Powder 30g or 1 oz", "White Flour 110g or 3.9 oz", "Baking Powder 2 tsp", "Semi- Skimmed Milk 100ml or 3.4 fl oz", "Vanilla Extract 1 tsp", "Honey 50g or 1.7. oz", "Salt 1 pinch", "Casein Protein Powder 1 scoop chocolate", "Chocolate Chips 40g or 1.4 oz"], "method_steps": ["Preheat the oven to 180 degrees Celsius or 350 Fahrenheit", "In a large mixing bowl, combine the dry ingredients. In a separate bowl, combine the wet ingredients. Gradually add the wet mixture to the dry, folding and mixing until you have a thick but wet dough.", "Using three small oven-proof dishes, (or 1 large one) add non-stick baking paper. Spread the dough evenly between the three. Cook in the oven for 35 minutes. Depending on the size and oven, this may take a little longer or shorter.", "Once cooked, leave to cool for 5 to 10 minutes before lifting from the dish."], "allergens": "Contains milk, wheat, sulphites.", "image": "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"}, {"id": "r363", "title": "Tuna Melt Glory", "meal_category": "snack", "section": "Protein Snacks - High-Protein Snack Options", "tags": "High Protein / Med Carb", "description": "Creamy Greek yogurt pairs with the tang of lemon juice, the sweetness of honey, and aromatic fresh dill to create a rich and flavorful tuna salad. Toasted sourdough bread cradles the spicy tuna mix, all topped off with melty light cheddar cheese and freshly sliced tomato. A delightful meal for any time of the day.", "kcal": 297, "protein_g": 29.8, "carb_g": 28.9, "fat_g": 6.9, "fibre_g": 1.6, "prep": "10 min", "cook": "10 min", "makes": "2", "ingredients": ["Tinned Tuna 1 tin, drained", "Fresh Dill 1 tsp", "Sourdough 2 slices", "Honey 1 tsp", "Salad Tomato 1/2 medium", "Tahini 1 tsp", "Cheddar Cheese 40g or 1.4 oz", "Lemon Juice 1/2 lemon", "Celery 1 stick", "Chilli Powder 1/2 tsp", "Red Onion 1/4 small", "Salt & Pepper pinch and twist", "Greek Yoghurt 2 tbsp, 0% fat", "Sriracha 1 tbsp"], "method_steps": ["Begin by draining the tuna and transferring it to a mixing bowl.", "To the bowl, add Greek yogurt, sriracha, honey, tahini, freshly squeezed lemon juice, finely chopped fresh dill, finely diced red onion, and finely chopped celery.", "Season the mixture with chilli powder, salt, and black pepper to taste.", "Stir the ingredients together until well combined and evenly mixed.", "Lightly toast the sourdough bread slices to a golden brown then generously spread the tuna mixture over each toasted slice.", "Layer each with cheddar cheese and top with two slices of tomato.", "Place the open-faced sandwiches under a grill (or broiler) and heat until the cheese is bubbly and slightly golden. Serve immediately and enjoy the melty goodness!"], "allergens": "Contains milk, wheat, fish & sesame.", "image": "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"}, {"id": "r364", "title": "Velvety Mini Basque Cheesecake", "meal_category": "snack", "section": "Protein Snacks - High-Protein Snack Options", "tags": "High Protein / Low Carb", "description": "Indulge in this velvety cheesecake, a delightful dessert that offers a lighter take on the classic Basque cheesecake. This mini version, made with light cream cheese and vanilla yogurt, is a perfect blend of creamy texture and a subtle sweetness, enhanced by vanilla.", "kcal": 386, "protein_g": 26.5, "carb_g": 24.9, "fat_g": 20.1, "fibre_g": 0.6, "prep": "10 min", "cook": "25 min", "makes": "1", "ingredients": ["Light Soft Cheese 130g or 4.5oz", "Protein Yogurt 100g or 3.5oz, vanilla", "Egg 1", "Corn Flour 2 tsp", "Vanilla Extract 1 tsp", "Canderal Sweetener 5 tbsp"], "method_steps": ["Start by whisking the light cream cheese in a bowl until it becomes smooth and loses its firm texture.", "Add the zero-calorie sweetener, corn flour, and vanilla extract to the cream cheese. Mix everything until well incorporated and smooth.", "Gently fold in the vanilla yogurt into the mixture, ensuring it's just combined to maintain a light consistency.", "Crack one egg into the mixture. Stir it in gently until the mixture is free of clumps and has a uniform consistency.", "Line a mini ramekin with baking paper. Pour the cheesecake mixture into the ramekin.", "Preheat the oven to 220°C (428°F). Place the ramekin on the top rack and bake for 18-25 minutes. Look for a slightly jiggly center and a beautifully browned top.", "After baking, allow the cheesecake to cool at room temperature. Then, refrigerate it for 1-3 hours for the best texture. If in a hurry, you can freeze it for 30 minutes."], "allergens": "Contains egg, lactose", "image": "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"}, {"id": "r365", "title": "Zesty Lemon Blueberry Baked Oats", "meal_category": "snack", "section": "Protein Snacks - High-Protein Snack Options", "tags": "High Protein / Med Carb", "description": "Your Logo here This high-protein, energy-boosting breakfast is bursting with the tang of fresh lemon and the sweetness of blueberries. Packed with oats, banana, and whey protein, it’s perfect for a post-workout meal or a leisurely weekend brunch. Serve with creamy yogurt and extra blueberries for a fresh and vibrant start to your day.", "kcal": 322, "protein_g": 23.3, "carb_g": 36.2, "fat_g": 9.3, "fibre_g": 6.4, "prep": "5 min", "cook": "18 min", "makes": "4 slices", "ingredients": ["Banana 2, medium", "Lemon Juice 1 whole lemon", "Eggs 2", "Almond Flakes 2 tsp", "Porridge Oats 120g or 4.2oz", "Baking Powder 1 tsp", "Whey Protein 60g or 2.1oz", "Blueberries 1 handful", "Chia Seeds 2 tbsp", "Flax Seeds 2 tsp", "Vanilla Extract 1 tsp"], "method_steps": ["Preheat your oven to 180°C (350°F).", "In a mixing combine the bananas, eggs, baking powder, baking soda, lemon juice, lemon zest, oats, whey protein, and vanilla essence. Mix until smooth and well combined. Gently fold in the blueberries, saving a few for topping.", "Pour the mixture into a greased or lined baking dish. Scatter the remaining blueberries on top. Bake in the oven for 18-21 minutes, or until the oats are golden and set. A toothpick inserted in the center should come out clean.", "Let the baked oats cool slightly before serving. Spoon into bowls and top with a dollop of yogurt and a sprinkle of extra blueberries. Enjoy warm or cold!"], "allergens": "Contains lactose, eggs, treenuts.", "image": "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"}, {"id": "r366", "title": "Air Fryer Cinnamon Apple Bites", "meal_category": "snack", "section": "Sides & Snacks - Simple and Flavourful", "tags": "", "description": "", "kcal": 112, "protein_g": 4.8, "carb_g": 17.1, "fat_g": 2.7, "fibre_g": 1.8, "prep": "5 min", "cook": "12 min", "makes": "2", "ingredients": ["Apple 2", "Greek Yoghurt 80g or 2.8oz,0.% fat", "Honey 1 tsp", "Olive Oil 1 tsp", "Corn Flour 1 tsp", "Ground Cinnamon 1 tsp", "Salt pinch"], "method_steps": ["Set your air fryer to 190°C (375°F).", "In a bowl, toss the apple cubes with olive oil, cinnamon, cornstarch, salt, and honey (if using) until evenly coated.", "Spread the apples in a single layer in the air fryer basket. Cook for 10–12 minutes, shaking halfway through, until the apples are golden, slightly caramelised, and tender.", "Enjoy warm, topped with a spoonful of Greek yogurt and a sprinkle of crushed walnuts."], "allergens": "Contains lactose.", "image": "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"}, {"id": "r367", "title": "Air Fryer Crunchy Chickpeas", "meal_category": "snack", "section": "Sides & Snacks - Simple and Flavourful", "tags": "", "description": "", "kcal": 222, "protein_g": 9.2, "carb_g": 20.2, "fat_g": 11.6, "fibre_g": 0.8, "prep": "5 min", "cook": "20 min", "makes": "2", "ingredients": ["Chickpeas 1 tin, drained", "Olive Oil 1 tbsp", "Cumin 1 tsp", "Salt ½ tsp", "Paprika 1 tsp", "Garlic Powder ½ tsp", "Chilli Powder ½ tsp"], "method_steps": ["Ensure the chickpeas are thoroughly drained, rinsed, and patted dry. Removing as much moisture as possible helps them become crunchier when cooked.", "In a bowl, toss the chickpeas with olive oil, salt, garlic powder, smoked paprika, cumin, and chili powder until evenly coated.", "Preheat your air fryer to 200°C (390°F). Spread the chickpeas in a single layer in the air fryer basket. Air fry for 15-20 minutes, shaking the basket every 5 minutes to ensure they cook evenly and don’t stick together.", "Let the chickpeas cool slightly; they will continue to crisp up as they cool. Serve warm or at room temperature as a snack or as a crunchy addition to salads."], "allergens": "Contains sulphites.", "image": "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"}, {"id": "r368", "title": "Balsamic Honey Roasted Carrots", "meal_category": "snack", "section": "Sides & Snacks - Simple and Flavourful", "tags": "", "description": "", "kcal": 205, "protein_g": 5.5, "carb_g": 21.5, "fat_g": 10.7, "fibre_g": 5.5, "prep": "10 min", "cook": "30 min", "makes": "3", "ingredients": ["Carrots 4, large", "Goats Cheese 60g or 2.1oz", "Honey 2 tbsp", "Balsamic Vinegar 2 tbsp", "Olive Oil 1 tbsp", "Garlic 2 cloves", "Black Pepper 1 tsp", "Salt 1 pinch"], "method_steps": ["Preheat your oven to 220°C (425°F). Line a baking sheet with parchment paper. Trim both ends of the carrots and slice diagonally (on the bias) into thirds (about 1½-inch pieces). If the larger pieces are too thick, slice them lengthwise for even roasting.", "In a large bowl, whisk together 1 Tbsp balsamic vinegar, 1 Tbsp honey, and olive oil. Add garlic, thyme, salt, and black pepper. Toss the carrots in the marinade, coating them evenly. Use a slotted spoon to transfer the carrots to the baking sheet, reserving the remaining liquid. Roast for 20-25 minutes, stirring halfway through.", "In the last 5-10 minutes, brush the reserved marinade over the carrots. Whisk the remaining 1 Tbsp balsamic vinegar + 1 Tbsp honey and drizzle over the hot, roasted carrots. aste and adjust with extra salt and pepper if needed. Sprinkle with crumbled goat cheese (if using). Serve warm as a flavor-packed, nutrient-rich side dish!"], "allergens": "Contains lactose.", "image": "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"}, {"id": "r369", "title": "Crispy Asian-Style Potato Salad", "meal_category": "snack", "section": "Sides & Snacks - Simple and Flavourful", "tags": "", "description": "", "kcal": 270, "protein_g": 10.0, "carb_g": 34.8, "fat_g": 10.3, "fibre_g": 4.4, "prep": "20 min", "cook": "20 min", "makes": "2", "ingredients": ["Baby Potatoes 375g or 13.2oz", "Soy Sauce ½ tbsp", "Salt pinch", "Rice Vinegar ½ tbsp", "Black Pepper twist", "Garlic 1 clove", "Olive Oil 1 tsp", "Ginger 1 tsp", "Lighter than Light Mayo 2 tbsp", "Spring Onion 1", "Greek Yoghurt 2 tbsp, 0% fat", "Fresh Coriander 1 tbsp", "Tahini 1 tbsp", "White Sesame Seeds 1 tbsp", "Lime Juice & Zest 1 lime", "Black Sesame Seeds 1 tbsp"], "method_steps": ["Bring a pot of salted water to a boil. Add the baby potatoes and boil for about 15 minutes, or until fork-tender.", "Preheat oven to 220°C (428°F). Drain the potatoes and transfer them to a lined baking tray. Use the back of a spoon or glass to gently smash each one flat. Drizzle with olive oil, season with salt and pepper, and roast for 20–25 minutes until golden and crispy.", "While the potatoes roast, combine the mayonnaise, yoghurt, tahini, chilli crisp, lime zest and juice, soy sauce, vinegar, garlic, ginger, spring onion, and coriander in a bowl. Stir well until smooth and creamy.", "Once the potatoes are crispy, remove them from the oven and let cool slightly. Toss gently in the dressing or serve the dressing spooned over the top. Garnish with toasted sesame seeds and extra herbs if desired."], "allergens": "Contains sesame, soy, lactose.", "image": "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"}, {"id": "r370", "title": "Crispy Potato & Charred Broccoli Salad", "meal_category": "snack", "section": "Sides & Snacks - Simple and Flavourful", "tags": "", "description": "", "kcal": 283, "protein_g": 9.0, "carb_g": 45.0, "fat_g": 7.6, "fibre_g": 7.9, "prep": "15 min", "cook": "45 min", "makes": "4", "ingredients": ["Potatoes 900g or 32oz", "Salt 1 pinch", "Broccoli 1 large head", "Parmesan Cheese 1 tbsp, grated", "Light Mayonnaise 4 tbsp", "Garlic Powder 1 tsp", "Spring Onion 5", "Paprika 1 tsp", "Fresh Chives 3 tbsp, chopped", "Black Pepper 1 tsp", "Fresh Parsley 3 tbsp, chopped", "Cayenne Pepper 1 tsp", "Honey 1 tbsp", "Olive Oil 2 tsp"], "method_steps": ["Wash the potatoes and into small cubes around 2–2.5 cm each. Try to keep the cubes similar in size so they cook evenly.", "Place the potatoes into a large pot of boiling salted water. Parboil for 10–15 minutes, until just fork-tender but not falling apart. Drain, then cover the pot with a lid or clean tea towel and let the potatoes steam dry for 10 minutes.", "While the potatoes are steaming, place a large baking tray into your oven. Add 1 tsp olive oil to the tray and let it heat up while the oven preheats to 200°C (fan).", "In a bowl, toss the potatoes with: 1 tsp paprika, 1 tsp garlic powder, 1 tsp cayenne pepper, a generous pinch of salt and black pepper. Spread evenly on the hot tray and roast for 40 minutes, flipping halfway through.", "Cut the broccoli into large florets, then slice each floret in half or quarters to increase surface area for charring. Toss with 1 tsp olive oil and spread on a separate tray. Add to the oven during the last 15 minutes of the potato cooking.", "In a large bowl, mix together: 4 tbsp light mayo, 1 tbsp Dijon mustard, 1 tbsp white wine vinegar, 1 tbsp honey, 1 tbsp grated Parmesan, Salt and pepper to taste. Stir in the sliced spring onions, chopped parsley, and chives. Once cooked, roughly chop the roasted broccoli into bite-sized pieces. Add the crispy potatoes and chopped broccoli to the bowl with the dressing. Toss everything together gently until well coated."], "allergens": "Contains lactose, sulphites.", "image": "/9j/4AAQSkZJRgABAQAAAQABAAD/2wBDABELDA8MChEPDg8TEhEUGSobGRcXGTMkJh4qPDU/Pjs1OjlDS2BRQ0daSDk6U3FUWmNma2xrQFB2fnRofWBpa2f/2wBDARITExkWGTEbGzFnRTpFZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2f/wAARCABqAKADASIAAhEBAxEB/8QAGgAAAgMBAQAAAAAAAAAAAAAAAgMBBAUGAP/EADMQAAIBAwMCBQIEBgMBAAAAAAECAwAEERIhMQVBEyIyUWFxgQYUkaEVI7HB0fBCQ1Lh/8QAGAEAAwEBAAAAAAAAAAAAAAAAAAECAwT/xAAhEQEBAAMAAwACAwEAAAAAAAABAAIRIRIxQQMTIjJCUf/aAAwDAQACEQMRAD8A1E5p0ex4pSU5VIFZfbSZ22pMkozimqdt6QyhmJoilB5PrRqm4okXYCjQZalO9jevPkdqYF3oJhk4zSiryKcjPFHAvNedGA5zTIR5BUfa98mRD+ZTTzQRDzmmY3qyhg3knRMbZ3rR0jGKRBGIgZG9R4oZHchiNv71tiaLN6zZASQq/wCKJpEiGGYDtVVbsoDkZx80mV9TbYLMeB3NVLVbe6SNCe/YVUd9TMQORnJPJqWgxgu2WzuOwpZOhNRwwJJOB2pTiMmcbkkiknUwBD4GrP8A8ozIuV8nwDjioMqjbgcAEUbirKu/FPzmloO/zTVXArIrYHG2KAAcU1hmoVcc0MEcY70cY5OKmIZSmAYX7UpwBTSZyPExyaezrGpZ2CqOSTgVRlu4i7OrZHb5peK8I2HuOQMRvTYTldxXO/xjqF3ceDaW6BiSFB3JoruTrVpA0slxGoUgHQAcU/1o9jzE5dPFuxpmK4SP8Q9SDHTdg/VBVmP8VdRjP8xYJR8rp/pV/qyKPPF+3WXV5JbqDo1oKi26na3o8MP4ch20Pt+lYMP4ttZhouoHhPuvmH+as+FbX8fiW7q491PFS5ZY+6gG3HiwCSOedqTZqfzOojj3pFjPPDB4c6mVV2DD1AfPvVlOo9PVtPjqrHswIqzIaXFKy4y2cikyxHBGdII2IoT1SwZ9H5lCw/T9ab4wfSUIYMPKRuP1qtjT2pPDLuVbIPZqgBxgMoGOMnmrurUnmwp/pVa6uobVNUrYyfbmk6KjslAAgpnaoA24oiKicNQ2y0R2XilMx1bd6mqtR4VMnYAVQ6t1qHp0GfU7ehe7U+eQLEzu2mKMFm+1ckyr1C/ecnzb4ZjlR7AD/c1oYn2hX5GZ7nqlwZrl1Ma5Aib0rt/WtbpEdtcWQilTCnCHVqzIe5UjtWJcRJZRtIGDO+kEaz5m+mMYroxNP4sNvbok0YfTIsedMW21Z+av8fUZeuzbVbGzjkNmioDwxOS3+R9KTdwi5tglxOYWYanTGxP0PfilXL2sLM0bnxIQuIvSvGdhyNtxSjPb+ABreCRxkMFycn57VD/ZWZi/LwtOlXA8GWM2zQn0hd2DDb53O9WJ/wANWFzDG0RMIUDUy7l/fY8GudupXteoTNb6ZFCnXIylsg7EEnvzj3rftOoqkSKiSAkbIR6hjP0/WtMvyZY+qMcd+7Ol/D9vbtG0kchXUQwycsTwOMY+aTbWEn8aWOyL22Y/E1bkAZx9/pW9L1SKHTnUrOMFScFayUuw19CEndTAQrMxxqOOPr3qH8iu7Qx0aty3v0iultrp18Rx5H06Q59sdjRdRs0kcHSM45rkOvSt/E1QtsqAj4Jrp+lXr3dhF4x1OBs3/oDb9R/ijHF8BYMu6qM9gVJxx7GkQPc2MviQllAO6g7MK3JEUjf3qrLbqc4pa10tB3xi/jQe1kyh8XHlBG+fms1nmuX1zsXI4zwKtG3UY3pbIBxSyyX3ViB6t0cV4g17uOKNQDknAA5J4FbWEs/NUpruON/Llyu5CjNWppjJsgKx454Zv8CqLKXIRRiMdh3o1FS6x1UT9BmiVJFkLqpYrgFSff7VjxXBtZzGI2cSKFVR/wCu3962utQl+jzhRuoDD7GsB5QBE2gvrAAAODq7fvWhrLBGh2ZiVuwjhvLnx7otoUGTQNgQO23f610Aduo9OmFpEbdmI1nSAz44b5rOggk6esT3MK+KQAyIMlc45P7/AGq1c3i2lysEc2IkOlyTwc55Nc48tcsd1Jbd/wAwrMzXDlshmXCnHIwCSDtT5unie58SQvbsw3XT5WHbPbI+N6iT8Qx2zuy2schz5mWTBbHc7UCdVS6i8aDU6FslDuScbA/FG+djHstIIbdGgltJCjPwWzrOMHHsKdb3NncXEIRI4fDwV3Ix8fOf9zVe6kuepSrJbsIw7MueUOnO+aTBK9taab+dA2cqwI2I4H1OTR3fJnjXr7w7RpVCyJEq5DuuSpJPvyKoWXT3KzSR3KtK6Hw9SHEeeSD9M1as7hri1T8zA8i5kDaF1bgjHH+80bW/5G2ZLV0aQ5kDMwOkn/iAOPrU7RjW7F60hTqAdmDBlABHGwrU/DMxDGM+kkMPjsf6/tVH8ld3Fs6y6U82sZy2e23++9Wfw2RqVRu3J+ADn+wroxT9af8ALJxTMbpGxS3G2cCpLChbGKwtoGUEcdqQ6earDAAUpsZpNRaYJA1E4H7mhL+Lz6BwB3pJZnOnknmrEa6RlsZroecuc7Kcln3OBik7AcfvTZAS7Y7b1XLZyKz3aaj0q6FWGVIIIPeuR6nZPZTMmo6M6onzXVhsLzSLiCO6QxSrlT+x9xWmDRlY3SHvr6JpHVJEwUdtZUj427mlXy28l+kXiSQxkZcN5mQgbH54/em3lpedMQpCTLbZLHSPf3A/qKy5Q9/K7pCNIGCQ2T8k/FZOPeFY892jB060nuvDSVpo2TyliFJPvj9qdbNaR2sia4w6Oo1pGX8x+MewpNha2aQtJJMWCnKDVhx78b5/pWlazQn+bBgebORx2H9hU717j5yNtNrZ6c/yghw2NOj7Ad8muenMMiCQBRGCGAYfO9abXA0yi6zNE5xrD+YjOwI99qpdSW3SIyxOoRjhQQScc/rUf6jxTtfs754bdIIk0q2ScP35O4+KzOoysJtUSsINQGTxnuK9L1FbZra4tzkxRlCD2bscd9jQvLcdSTw/BYSNuCRxnnA+feqMFdtWb8IjfSW10Vs5TJ4gAcOpx9q3+kWX5GyLuP5smM/A9qq9K6PHZaXlIMo3A5xWtNIvheoZOKfA0QD9pDZqSdhSVO1Ec7bmp3XqJjsef1pJIOf80b99zSDydzRBaEB0rsN/c04EkUMbAbGi1AtgVq2MQA796ryxhXI996awyw+KCY5f7Upycb1KJls0WMjFMjQaaspatN6j9MVz/VrWLX4kfkk912NdDMpMjY96y5YNUh1jektQXOtLPDkEhgRgh1zkUyDqssUIjEcZUDA3xV26sy5NITp3uKSj7mD7KtLdzzJ4ZYKm5CgjbJyamdDe6CwC4GnCk7/WtIdNQFScZCCrltbRqjIAOdSmp8jfKtP2oWfR1B1PnY8Datm2gjhXSige/wA0cUeAd+aJF3BIO9JWeoXB2PdTimSRAW5IOeO9ToOnOeDvtTgMQ4J7Y4pRIj9IqTwKgDFQSfipqobO++1IY4zTXzk0huTRFqKw1fSjMo9Q+1JB2NeHoFb2NIclua8T5xQJU/8AOpnGpy1PX0/aq0frqyvoP0qiTVJHwS3AqvIdRLY2ps3pNB/0j6VHur1VZADjbmlxoC5qzIBg7UqL1/apfdZ6mPCGUNuDjAqLfBVWxpOMEGrTcigl2kb60mChQEbBJph0kjcj5oSTrH0r2TqWnKemlyyZO4pukFd2O3NCnqU/FM7tTlUnOP1pRbajk9Z+tLbioroZz81XYnenNSG5onf/2Q=="}, {"id": "r371", "title": "Gut Health Jelly", "meal_category": "snack", "section": "Sides & Snacks - Simple and Flavourful", "tags": "", "description": "", "kcal": 132, "protein_g": 2.8, "carb_g": 27.7, "fat_g": 0.0, "fibre_g": 12.1, "prep": "5 min", "cook": "10 min", "makes": "1", "ingredients": ["Orange Juice 250ml or 8.5fl oz", "Lime Juice 1 lime", "Psyllium Husk Powder 15g or 0.5oz"], "method_steps": ["Add the lime juice, orange juice, and psyllium husk to a protein shaker or use a hand blender to combine until smooth.", "Pour the mixture into a container of your choice (small glass jars or a shallow dish work great). Place the container in the fridge for a minimum of 10 minutes, or until the mixture sets to a jelly-like consistency. Enjoy straight from the fridge as a gut- healthy snack."], "allergens": "Contains none.", "image": "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"}, {"id": "r372", "title": "High-Protein Pizza Dip", "meal_category": "snack", "section": "Sides & Snacks - Simple and Flavourful", "tags": "", "description": "", "kcal": 186, "protein_g": 14.3, "carb_g": 12.3, "fat_g": 8.8, "fibre_g": 0.4, "prep": "10 min", "cook": "10 min", "makes": "2", "ingredients": ["Cottage Cheese 200g or 7oz, fat free", "Chilli Flakes 1/2 tsp", "Pepperoni Slices 40g or 1.4oz", "Oregano 1 tsp", "Honey 1 tbsp", "Salt pinch", "Garlic 2 cloves", "Lemon Juice 1/2 lemon", "Lemon Zest 1 lemon", "Red Chilli 1", "Olive Oil 1/2 tsp"], "method_steps": ["Heat a non-stick frying pan over medium heat. Add olive oil and oregano, then toss in the pepperoni slices. Fry until crispy, around 2-3 minutes per side. Remove from the pan and set aside on paper towels to absorb any excess oil.", "Using the same pan, add the sliced red chilli, honey, and a sprinkle of chilli flakes. Heat gently for 1-2 minutes, stirring, until the honey is infused and slightly caramelized. Remove from heat.", "In a blender or food processor, combine the cottage cheese, lemon zest, lemon juice, garlic, salt, and EVOO. Blend until smooth and creamy. Taste and adjust seasoning if necessary.", "Spread the whipped cottage cheese onto a serving plate or shallow bowl. Top with crispy pepperoni slices and drizzle over the chilli honey mixture. Garnish with fresh basil leaves if desired."], "allergens": "Contains lactose.", "image": "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"}, {"id": "r373", "title": "Iced-Berries with Warm Lemon Yogurt", "meal_category": "snack", "section": "Sides & Snacks - Simple and Flavourful", "tags": "", "description": "", "kcal": 200, "protein_g": 13.3, "carb_g": 33.6, "fat_g": 1.7, "fibre_g": 9.5, "prep": "5 min", "cook": "0 min", "makes": "1", "ingredients": ["Mixed Frozen Berries 250g or 8.8oz", "Greek Yoghurt 100g or 3.5oz, 0% fat", "Lemon Juice 3 tbsp", "Maple Syrup 1 tsp", "Vanilla Extract 1 tsp", "Lemon Zest 1 lemon"], "method_steps": ["Arrange the frozen berries in a large bowls. Let them thaw slightly for 5–10 minutes before serving.", "In a small saucepan, gently warm the yogurt with the lemon juice, maple syrup, vanilla, and a pinch of salt over low heat — do not boil. Stir continuously until just warmed through (about 3 minutes). You want it pourable, not hot.", "Pour the warmed yogurt-limoncello sauce over the slightly softened berries. Top with lemon zest."], "allergens": "Contains lactose.", "image": "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"}, {"id": "r374", "title": "Maple Roasted Butternut Squash", "meal_category": "snack", "section": "Sides & Snacks - Simple and Flavourful", "tags": "", "description": "", "kcal": 207, "protein_g": 4.5, "carb_g": 37.9, "fat_g": 4.1, "fibre_g": 0.8, "prep": "5 min", "cook": "10 min", "makes": "1", "ingredients": ["Butternut Squash 1, large", "Maple Syrup 2 tsp", "Light Butter 1 tsp", "Olive Oil 1 tsp", "Cinnamon 1 tsp", "Fresh Thyme 2 tsp", "Salt 2 pinch"], "method_steps": ["Preheat oven to 200°C (400°F). Cut the butternut squash in half lengthwise and scoop out the seeds. Drizzle ½ tsp olive oil over each half and sprinkle with flaky salt.", "Place ½ tsp butter in the center of each squash half. Drizzle 1 tsp maple syrup in the center of each squash half. Sprinkle cinnamon and fresh thyme generously over the squash.", "Place the squash halves cut-side up in a baking dish. Roast at 200°C (400°F) for 60 minutes. Once tender and caramelized, remove from the oven. Sprinkle with extra flaky salt for balance. Serve warm as a side dish or mash it up for a delicious spread!"], "allergens": "Contains lactose.", "image": "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"}, {"id": "r375", "title": "Pan Con Tomate", "meal_category": "snack", "section": "Sides & Snacks - Simple and Flavourful", "tags": "", "description": "", "kcal": 130, "protein_g": 3.5, "carb_g": 22.9, "fat_g": 2.9, "fibre_g": 2.3, "prep": "5 min", "cook": "0 min", "makes": "4", "ingredients": ["Salad Tomato 3, medium", "Baguette 1, regular", "Olive Oil 2 tsp", "Salt 4 pinch"], "method_steps": ["Slice the baguette in half lengthways or into thick diagonal slices. Heat 1 tsp olive oil in a frying pan over medium heat and toast the bread slices for about 2–3 minutes per side, until golden and crisp.", "Grate the tomatoes into a bowl using the large holes of a box grater. Discard the skins. Stir in 1 tsp olive oil and a pinch of sea salt.", "Spoon over the grated tomato mixture, letting the juices soak in. Finish with an extra sprinkle of flaky sea salt and a drizzle of olive oil if desired.", "Enjoy warm as a snack, side dish, or part of a sharing platter."], "allergens": "Contains none.", "image": "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"}, {"id": "r376", "title": "Smoky Chickpeas with Whipped Feta Dip", "meal_category": "snack", "section": "Sides & Snacks - Simple and Flavourful", "tags": "", "description": "", "kcal": 258, "protein_g": 18.5, "carb_g": 12.5, "fat_g": 14.9, "fibre_g": 3.0, "prep": "10 min", "cook": "25 min", "makes": "4", "ingredients": ["Chickpeas 1 can, drained", "Chilli Flakes 1 tsp", "Light Feta Cheese 220g or 7.7oz", "Salt 1 tsp", "Greek Yoghurt 100g or 3.5oz, 0% fat", "Olive Oil 2 tbsp", "Garlic 1, clove", "Garlic Powder 2 tsp", "Smoked Paprika 1 tsp", "Ground Oregano 2 tsp"], "method_steps": ["Preheat your oven to 200°C (392°F). In a large bowl, combine the chickpeas with 2 tablespoons of olive oil, smoked paprika, garlic powder, dried oregano, chili flakes, and a generous pinch of salt. Mix well until the chickpeas are evenly coated with the spices and oil.", "Spread the seasoned chickpeas on a roasting tray in a single layer. Place in the preheated oven and roast for 20-25 minutes, or until they are crispy on the outside and still soft on the inside. Shake the tray halfway through for even cooking.", "While the chickpeas are roasting, add the feta cheese, Greek yogurt, minced garlic, and lemon zest to a food processor. Blend until the mixture is very smooth and creamy. Taste and adjust the seasoning, adding more salt if needed.", "Spread the whipped feta dip smoothly onto a serving plate. Once the chickpeas are done, spoon them over the dip. Garnish with additional lemon zest and an optional drizzle of olive oil.", "Serve immediately while the chickpeas are warm and crispy, paired with pita bread, vegetable sticks, or enjoy as is for a delightful Mediterranean-inspired treat."], "allergens": "Contains lactose.", "image": "/9j/4AAQSkZJRgABAQAAAQABAAD/2wBDABELDA8MChEPDg8TEhEUGSobGRcXGTMkJh4qPDU/Pjs1OjlDS2BRQ0daSDk6U3FUWmNma2xrQFB2fnRofWBpa2f/2wBDARITExkWGTEbGzFnRTpFZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2f/wAARCABqAKADASIAAhEBAxEB/8QAGwAAAgMBAQEAAAAAAAAAAAAABAUBAgMGAAf/xAA+EAACAQMCAwUFBQYFBQEAAAABAgMABBESIQUxQRMiUWFxBjKBkdEUI6GxwRVCUlOS4TNygpPwNENiY3OD/8QAGAEAAwEBAAAAAAAAAAAAAAAAAAECAwT/xAAkEQACAgICAgICAwAAAAAAAAAAAQIREiEDQTFREyIyYYGxwf/aAAwDAQACEQMRAD8A6H7Bb/yIv6ag2Ft/Ij+VDftaP7OZh3lABIHMVeLiKSqCrhs9cUKSbpDaaVmp4fbY2gj+VUawt/5CVt22oZGkiqlyMcvnTEDGwhJI7Ffxq0XD7ZRh4i2Ouoit9an18qkFTjvGgCosbUDuqw/1mr9hEowNeP8AOakbjbJ+FSR5gUAV0Jn9/wDrNVMS/wAUv+4avoYn3h8jVuxJHvfhQBiYQN+0l/rq0rxcPjMk0hO2wJ1MfToKk28nQg+u1eu+GLfKzM2iRlAI5jasuXLH6lwq9lY7xbxS9ncByB3kPMeorLtmV/vY+zP8a7qfUdKVn2bv7abtIZdLj3ZEO/xphaXFycx38JVht2qjAPqKwVmrS62EIzEDI59Qcg1cEHbO/hQ0lvKoL202nwwMqfhVY3vCMyR28hHVWKn8jVKb7JcfQbpqCcUL29wBvalf/wBRWUl5LGpLW0hxz0sCab5ELBhZlOoYOCOfnXpYVlbUvdk6+B9aXRcWE2dFvP4bxkV576dE7kD8sAnap+RdjwZu5s5IwjQuVHTsnH6VeKeziQBUZB4dk30pVaceeSd1DB1LYAB3pvFOzR5Gc/wmumLUtozknHTLC9tOevH+hvpXheWuNpR8Vb6VIn0JrLgAc8nFbbruSc+H8NUSUUJKmpWBU8iM71OAOSj471pFG87fdjI6seXzoyOzjj3fvnz5D4UrAEjieUbE48q3SzGM6hV7y9gs4O1lcBPLfNJ5fbCyjRQqOWz7u2w8fSoc0mUotq0ORbKu7Gp7NQuVGaTv7R9rDDJaRM/aZ7p2K4ODms4/aftEVEgVrhhuokyq+ZPhWb5VbVlrik1dD3QCCQKynhuCwMLxqPBlJzS39rPaTsWtwySMGbs3Jw2N8Z9BQXFeOTSwqbUSADPaBSRsNs1L540VHilY+XtQD3lPodjVHnZMa1xnxFc5a+1LWEUMd5EFUk94HLAnxFN+GcVHFZHjaFQvRlbOapciklYnxyjZuywEE/4bHfI2zWUkJwdDFhQvGOD3faRzWbFtPPBwRv0+lW4IHmMglDKVOMHbBqcbdA2kk7PSTSKmewZwDzQg/hzrE3DuuRDL/TRPEJ2tZ1V4BIT7hDadR8AfHyNAr7QW+4KSo/8ADIuCPjUuNPY1+jZZJhGW7Fxk4AI3NR2V3dHS2mFPE7mtV4pZldZlBI6b148csgNpNQ8lNNKPsW/RS3tYY8vFGsbfClfE7/iEV5piQ9nkaSu4PrTkalxqI+BqzJE76xkkeddTjaozjKnZSyZriMTTwlNJ7gbffxrcAT3CxlwqfvHOKm5YRZHSNK14DAGtGnkUM0j5GRyxy/WocvtQgy+RzalIB3hyAOPhQHD0vbaCRbghQx7i5yV+NNCcZI3Y7YzypRxG+KahE0ZcZwrHc+GPjispJZZ2aRbaxQLxlbeWwMdxlEBGNOxHpXK3TWdnewy9mbtmBJ143ztjH/N6YXXECpDuTLgjWvNdVRMGMkV3cQ/dSDvA77HkceFc7nbt+DqjDFURcrcR8NLjVG0neiQHLKNzgeHT5V6a2NjG/Ys0s86DWxIJA8/DnWD3aiSWVQNGdCaiSFHXAHyoaTjQvOIqs6okJ27hyM8xjPKpUJV4KbSew27uLmC3eJZY3UHAUblfTr8aEi4i1rI63ILpIOmeXgTR/HOySaNobQIxK/eMuPn40m4ibnRoaRAqsHJB930p8aUvJM21tBBm1wKyKZTI2oodih8QflRvA+IzWV1FHcxSJhe9nwpdb2000fbo4McfezpxnxwBRDTyXdzAYyQU2JYZGKp0tE1Z9DguFmQSIwZCcAJv86zvIG0mWHHa9D4+RpDw7jFpw6BYppW1Z7xG4X6cq6O3nS5hDRyLICM5XlW8Hlps5pRaASsPFbF4bhMq2zLyKn9CK5C4kv8AhV+1rcqt2i+47bMV6b/WuwvgbS4S5QfdvtLj8DQPtJbiW1S4UZMbYOPA1pSlp+USnXgTRcSs5TiW3mi9Vz+VaR3HDVY57T1MZGaxTIAOGZasSuk7Fh4+FL4YlfIzoyh6lv8AnxrOS4ht3CySaSwzy/Peq/YNsvNOPSZvrQd/w+SeEpHc6cjGp+8fmTVzc6+goKLf2DuKjCzkdQCPSmHA8fsqLHTI/GhbyDteHxsDqzEFJHXAq/s7MGtHhJ7yNnHkayeuZftC6GEoAZdgATjlXJX/AAa8uuNsI3RFCkgknniuwlTXGQOfSh1TTdpIeeNLDHLzqpRQ4ycdo4vhttBBcFrqNijqRKS2cNg42oHjk5lgaL7SAmrTFEFOphnbPgK76XhFqwkaOJI5XIOsLvkfpXJ8f4JOkyyXH2dkIKqwUltR5CsHBxabWvZ0rkU7ryI5oBBEY7iQ62AKt7qLty+XWrW/DorS7gjhnSW4JDBmHdBxnaiFt7u4VhfOsfZL3F2LMdu8RnpXuH3MbpcP9kDOfeYKNgP+dKhzdaZpim9hd2l1xSeW2uCsXYgamTfOTt6cqVXUccY06FOh++5b3hyGetRYWl9xB5Zo52BwAc9QOhql7ZCJ0EU5nkcjtVC8sU4xUXjZLeStIJjsZJbV2tMhF7mpX94dfWgzcXVuzDtTsuoHHdx0o2C5maRYCUS3dsGUjvL4geNaJZwSXM0UbzIjISrPjvEZyc9BRlTeQ8bWjKze5EUWdDiQ4ZF3OeYJ8a7fgEc0Vigm0xhzhVU5PzFc5wqwecI3DrVY9Q3aRSACB08a6rhdjLZIxmkU6uSLnAPWq403O0tGXK1jVl74E2UyKD7hIoGYh/Z9if5f60fdyBbdyRgaTn0xSm/YwcCSIHSzgDptv51vH8/4OboTKHVue3pit1V9OxyDz2ocCRsYnkX+n6VvEkgH/VSg+Wn6VqIcqkWcaYs+mf0rRIUYEhY/UJmgr9rlgrWc6jHNdXP4mt7Yu0AaVwXPVXDD+9LLdUVjq7GdmVMZgbHUqMY2pfKknCb8TqpaJtj9KHnhuVl7SC67MhsjuLmnVvNHf25WVVD4w6Z/EeVRyQzWvIlo3trmO5jDRnIrRkBOetKWsp7CQyWpLp1XqKLtOJRT91zofwNZw5aePJp/2NrtBYPQ86zubaO5QLIMgHII5itdjUafA1u1ehJ1s47jnsvctem4hUXEQXAUbMD5+PwpJdWIsBHHE82HbEuQR8h4V9LYEnBB+FefBGDjPTUKwfEunSNlzPtHzZIeztkhGdm0ouSrZPXz9fKrGyX7R2M3fnmYL3Dlmb9a7+eK0kOJIY5D/wCSg1S34fYxXbXENvEsxHvAb/2rNQTlSkafMq8CC09ko+1V7u4kQ6tQjTH4tj8KZw+z/C4Ze0S2WTodbFlHw5U4O/Ss9ADA/hW646MHySfZiVYsOyUIq9RsKucNgE6gN96u7Z26ULPKAh30jxoXHTbe7Isw4jpnIj1YUbsfAUh45dGa4SNMYUaiM4wOlGcSvltYMncn3FJ3c+flSAa5GLyYZmOWOetaJJOwN0J8V+dEREk4BQfCh4oyQe6D8edWeXQADGB6n9c0wo6FpEjcRyBAx5LrG9XAVO6LYKPEEUuSwaUq90yu4XTu55eBo+F9ICBsgDnrBFCvsbro07QBSRb6iOmoCqiR+0BS2KuOTawMeVVklkiidyoGOR2I9TSyHj7C+7KQa0PVFG3h8KlzSaj7KUG036OhivgABc6I28VbI/KrT2sNwNTKCTyZef8Aeg47gSqWCn4KKgPMm8RdR4aQRVSgpKmjM3SO4tiezkEi8tL7H50Qt8BtLG0Z8SMj50Kt5IBiW3Y+aY/KrG4h6SaCejd2s1xY/i/9Hd+Q1biN/dcH0q4I8edLtWTkaW88A1DTyL0Hyqkn2IYsFYbgGoCouDgA0qe5kznSM/Gszcz9Ao+FGCu2h2OTIPGspLlEG5A9TSSW9C/410q+WoD8BWH2+Mn7iN5Sep2FVQhrLeFzhBnzPL5UpvuKJESEzPNywOS+v0rOVb25BDHSn8Cfr1NWh4dp204HL1oAW9nJcTdtKC8jddPIeFGx2a/vRkf6edMY7cLjb5j+9WMS43A0+Gn+9OgFrQLGcEY8tI3qRDH/ACxq8150xdWGAvzCj61TRgZwQPDFAGV1f3/ZBbbhrGRjgEyK6+ecHaqXXFZLWBXuOHywsTtl0wDTbsYwoYRoD46RmkHtUB2SHHU1M3irLgspJGVt7THZZyjZ2wF07/GiLV7Y/eNwu5Dn3tEWR+dIeFRpJdXOtVbvjmM9K66xJ7JR0/tU8adW2XyVdI99vCpheH3mRyzBt+dajiK4ybC8/wBj+9XiYnGSaVe0U8sVpGY5XQnXurEdK0ejJK9Bk3Gra2TXNaXUS595oQB+dZvxhGXuWl2ykZGLY71tw0C4sIu3Ha7Z7/e3+NEFiHIBIFACZr+LVmS0u8n+G2wfwqRxGz/fi4hF6xvv8qbF2GnvHl41EzsAuGYb+NMQq+28PIPevz6pJtWZvOEnOpLlv80TmnqkkDJq55UAIk4hwmP3YJB6Wzb/AIVsvFuG7feSL6wMP0pnIzDOGPzrxJKHJzikAF+07ErtK58CIX+lQvELZ30I0zHpi3fY/KjH2I9DVQ7aveOw8aYAzzLk4S6J/wDg2PyrxuU05KTjbrC30oyZj3NzvmlEk0gkOJH/AKjQAQb2EDDGVfAGB/pWbcStx/3ZNv8A1N9KtNI45O3LxoqNi0Kkkk+JoA//2Q=="}, {"id": "r377", "title": "Sweet Potato Wedges", "meal_category": "snack", "section": "Sides & Snacks - Simple and Flavourful", "tags": "", "description": "", "kcal": 192, "protein_g": 2.8, "carb_g": 38.7, "fat_g": 3.0, "fibre_g": 5.6, "prep": "5 min", "cook": "35 min", "makes": "2", "ingredients": ["Sweet Potato 1 large", "Garlic 2 cloves", "Olive Oil 1 tsp", "Seasoning pinch of salt, 2 twists of black pepper, 1/4 tsp of oregano, 1/4 tsp basil, 1/4 tsp rosemary, 1/4 tsp thyme"], "method_steps": ["Preheat the oven to 220 degrees.", "As the oven preheats, peel (optional) the sweet potato and then cut it into wedges. I like to cut it in half lengthways. From here cut the two pieces in half and quarter each half lengthways.", "Add the sweet potato to a mixing bowl along with all of the herbs and seasoning, the crushed garlic cloves, and the olive oil. Mix well before transferring the sweet potato to a roasting tray.", "Cook for 35 minutes."], "allergens": "Contains none.", "image": "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"}, {"id": "r378", "title": "Tahini Winter Slaw", "meal_category": "snack", "section": "Sides & Snacks - Simple and Flavourful", "tags": "", "description": "", "kcal": 104, "protein_g": 3.2, "carb_g": 3.2, "fat_g": 8.7, "fibre_g": 2.1, "prep": "10 min", "cook": "5 min", "makes": "6", "ingredients": ["Olive Oil 1 tbsp", "Lime Juice 2 limes", "Garlic 1 clove", "Cabbage 350g or 12.3oz", "Sesame Seeds 2 tbsp, white", "Black Pepper 1 tsp", "Sesame Seeds 1 tbsp, black", "Water 4 tbsp, cold", "Spring Onions 3", "Tahini 50g or 1.7oz", "Sea Salt 1 tsp", "Lime Zest 1 lime"], "method_steps": ["Heat the olive oil in a frying pan over medium heat. Add the crushed garlic and cook gently until the oil starts to bubble and the garlic is lightly golden.", "Stir in the white and black sesame seeds and toast for 1–2 minutes, or until the white seeds are golden. Add the sliced salad onions, stir through, then remove the pan from the heat.", "Discard the garlic clove. Transfer half of this sesame mixture to a large mixing bowl, reserving the rest for garnish.", "To the bowl with the sesame mixture, add the tahini, sea salt, lime zest and juice, a pinch of black pepper, and 5 tablespoons of water. Whisk until you have a smooth, creamy dressing. Add more water if needed to loosen the consistency.", "Tip in the shredded savoy cabbage and use your hands to massage the dressing into the cabbage for about 1 minute, softening the texture and evenly coating the leaves.", "Transfer to a serving dish and sprinkle over the reserved sesame-spring onion mixture for added crunch and flavour."], "allergens": "Contains sesame.", "image": "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"}, {"id": "r379", "title": "Training Toast", "meal_category": "snack", "section": "Sides & Snacks - Simple and Flavourful", "tags": "", "description": "", "kcal": 520, "protein_g": 15.3, "carb_g": 54.9, "fat_g": 26.7, "fibre_g": 4.5, "prep": "3 min", "cook": "0 min", "makes": "1", "ingredients": ["Peanut Butter 2 tbsp", "Sourdough Bread 1 slice", "Strawberry Jam 2 tbsp"], "method_steps": ["Toast your bread to your desired level of crispiness. Spread the peanut butter evenly across the toast, followed by the raspberry jam. Create alternating patterns for an extra visual appeal!"], "allergens": "Contains treenuts, peanuts, gluten.", "image": "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"}, {"id": "r380", "title": "Tzatziki Dip with Crunchy Veggies", "meal_category": "snack", "section": "Sides & Snacks - Simple and Flavourful", "tags": "", "description": "", "kcal": 140, "protein_g": 13.4, "carb_g": 13.4, "fat_g": 3.8, "fibre_g": 3.8, "prep": "10 min", "cook": "12 min", "makes": "2", "ingredients": ["Cucumber 1, small", "Olive Oil 1 tsp", "Green Pepper 1, medium", "Fresh Dill 1 tbsp, chopped", "Red Pepper 1, medium", "Carrot 1, large", "Cottage Cheese 100g or 3.5oz, fat free", "Greek Yoghurt 100g or 3.5oz, fat free", "Lemon Juice 1 lemon", "Fresh Mint 1 tbsp, chopped"], "method_steps": ["Wash and slice the red and green peppers into thin strips. Peel and cut the carrot into sticks. Set aside for serving.", "In a medium bowl, combine the cottage cheese and Greek yogurt. Stir until well blended. If you wish, use a hand blender to smooth the cottage cheese.", "Mix in the grated cucumber, minced garlic, lemon juice, olive oil, chopped dill, and mint. Stir until all ingredients are fully incorporated.", "For the best flavor, cover the bowl and refrigerate for at least 30 minutes before serving. This allows the flavors to meld together beautifully.", "Serve the chilled tzatziki dip with the prepared red and green pepper strips and carrot sticks. Dip, crunch, and enjoy the refreshing taste!"], "allergens": "Contains lactose.", "image": "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"}, {"id": "r381", "title": "Watermelon & Feta Salad", "meal_category": "snack", "section": "Sides & Snacks - Simple and Flavourful", "tags": "", "description": "", "kcal": 152, "protein_g": 4.6, "carb_g": 23.6, "fat_g": 4.2, "fibre_g": 0.4, "prep": "5 min", "cook": "0 min", "makes": "1", "ingredients": ["Watermelon 300g or 10.6oz", "Cucumber 40g or 1.4oz", "Lime Juice ½ lime", "Feta Cheese 15g", "Tajin Fruit Spice ½ tsp", "Mint 1 tsp, dried"], "method_steps": ["Dice the watermelon into bite-sized cubes. Remove the seeds from the cucumber and dice it to match. In a bowl, combine the watermelon, cucumber, and crumbled feta. Squeeze over the lime juice, sprinkle with Tajin, and finish with the dried (or fresh) mint. Gently mix to coat everything evenly. Serve immediately for maximum freshness and crunch."], "allergens": "Contains lactose.", "image": "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"}, {"id": "r382", "title": "Vibrant Beet & Pomegranate Salad", "meal_category": "snack", "section": "Sides & Snacks - Simple and Flavourful", "tags": "", "description": "", "kcal": 84, "protein_g": 2.5, "carb_g": 17.5, "fat_g": 0.4, "fibre_g": 2.5, "prep": "10 min", "cook": "0 min", "makes": "3", "ingredients": ["Beetroot 300g or 10.6oz, cooked", "Pomegranate 250g or 8.8oz", "Fresh Parsley 15g or 0.5oz", "Lemon Juice 1 lemon", "Salt 1 pinch"], "method_steps": ["If using fresh beets, cook them by boiling or roasting until fork-tender (about 40 minutes), then peel and dice. If using pre-cooked beets, simply dice them into small cubes. In a large mixing bowl, combine the diced beets, chopped parsley, and pomegranate seeds.", "In a small bowl, whisk together the lemon juice, citric acid (if using), and salt. Pour the dressing over the salad and gently toss to combine. Let sit for 5-10 minutes to allow the flavors to meld."], "allergens": "Contains none.", "image": "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"}, {"id": "r383", "title": "Zesty Chilli Honey Lime Potatoes", "meal_category": "snack", "section": "Sides & Snacks - Simple and Flavourful", "tags": "", "description": "", "kcal": 327, "protein_g": 18.1, "carb_g": 51.7, "fat_g": 5.3, "fibre_g": 5.7, "prep": "10 min", "cook": "30 min", "makes": "2", "ingredients": ["Potatoes 500g or 17.6oz", "Paprika 1 tsp", "Greek Yoghurt 240g or 8.5oz, 0% fat", "Black Pepper 1 tsp", "Lime Juice 2 limes", "Chilli Flakes 1/2 tsp", "Honey 2 tsp", "Salt pinch", "Garlic 2 cloves", "Coriander Leaves 1 tbsp, chopped", "Olive Oil 2 tsp", "Chilli Powder 1 tsp"], "method_steps": ["Set your oven to 220°C (428°F) and line a baking tray with parchment paper. Wash, peel (if desired), and cube the potatoes. Place them in a large mixing bowl.", "In the same bowl, combine the olive oil, lime zest, lime juice, chili powder, garlic granules/cloves, chili flakes, paprika, salt, and black pepper. Toss well to coat all the potato pieces evenly.", "Spread the potatoes out on the prepared baking tray in a single layer. Roast in the preheated oven for about 25-30 minutes or until golden and crisp, turning halfway through cooking.", "Spread the Greek yogurt on a serving plate, top with the hot roasted potatoes, drizzle with honey, lime zest and sprinkle with fresh coriander and a pinch of chili flakes."], "allergens": "Contains lactose.", "image": "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"}, {"id": "r384", "title": "Zesty Pomegranate Crunch Salad", "meal_category": "snack", "section": "Sides & Snacks - Simple and Flavourful", "tags": "", "description": "", "kcal": 198, "protein_g": 4.6, "carb_g": 16.9, "fat_g": 12.7, "fibre_g": 4.2, "prep": "10 min", "cook": "0 min", "makes": "4", "ingredients": ["Cucumber 1, large", "Spring Onion 2", "Red Cabbage 200g or 7oz", "Honey 2 tsp", "Pomegranate 200g or 7oz", "White Wine Vinegar 1 tbsp", "Red Pepper 1, large", "Salt ½ tsp", "Orange Zest 1 orange", "Mint 2 tsp, dried", "Orange Juice 1 orange", "Coriander 50g or 1.7oz", "Olive Oil 3 tbsp"], "method_steps": ["Add all the chopped vegetables, pomegranate seeds, and coriander into a large salad bowl.", "In a small bowl or jar, whisk together the olive oil, orange juice, vinegar, dried mint, honey, and sea salt until well combined.", "Pour the dressing over the salad and toss well to coat everything evenly. Taste and adjust seasoning if needed. Serve immediately or refrigerate for 30 minutes to let the flavours develop."], "allergens": "Contains none.", "image": "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"}, {"id": "r385", "title": "Açaí Bowl", "meal_category": "snack", "section": "Sides & Snacks - Simple and Flavourful", "tags": "", "description": "", "kcal": 303, "protein_g": 5.9, "carb_g": 44.7, "fat_g": 10.6, "fibre_g": 10.1, "prep": "5 min", "cook": "0 min", "makes": "1", "ingredients": ["Frozen Mixed Berries 150g or 5.3 oz", "Raspberries 11, single", "Almond Milk 100ml or 3.4 fl oz", "Kiwi 1/2 whole", "Frozen Açaí Puree 100g or 3.5 oz", "Chia Seeds 1/2 tsp", "Banana 1 small", "Granola 1 tsp", "Blueberries 1 handful, fresh"], "method_steps": ["To a blender add the frozen berries, acai, banana and almond milk. Blend until smooth.", "Next, add the berry mixture to a bowl and add the toppings.", "To decorate the kiwi, insert a knife at the midline of the kiwi, making alternate 45- degree angle insertions until you complete the insertions in a full circle around the kiwi. Pull the kiwi apart and then peel the skin off."], "allergens": "Contains treenuts.", "image": "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"}, {"id": "r386", "title": "Air-Fried Banana Split", "meal_category": "snack", "section": "Sides & Snacks - Simple and Flavourful", "tags": "", "description": "", "kcal": 175, "protein_g": 6.5, "carb_g": 25.1, "fat_g": 5.3, "fibre_g": 2.0, "prep": "2 min", "cook": "12 min", "makes": "1", "ingredients": ["Banana 1, medium", "Vanilla Greek Yoghurt 2 tbsp, 0% fat", "Walnuts 2", "Honey 1/2 tsp"], "method_steps": ["Set your air fryer to 200°C (392°F) to preheat.", "Split the banana lengthwise but ensure it remains in one piece. Place it in the air fryer basket.", "Air fry the banana for 8 to 12 minutes, or until it is thoroughly heated and the edges begin to caramelize.", "Carefully remove the banana from the air fryer and place it on a serving dish. Top it with Greek yogurt.", "Sprinkle crushed walnuts over the yogurt and drizzle honey evenly across the top."], "allergens": "Contains eggs, wheat, lactose. May contain nuts.", "image": "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"}, {"id": "r387", "title": "Asian Slaw", "meal_category": "snack", "section": "Sides & Snacks - Simple and Flavourful", "tags": "", "description": "", "kcal": 64, "protein_g": 2.2, "carb_g": 6.9, "fat_g": 3.3, "fibre_g": 3.8, "prep": "5 min", "cook": "0 min", "makes": "2", "ingredients": ["White Cabbage 1/2, small / 150g or 5.3 oz", "Sesame Oil 1 tsp", "Carrot 1 medium", "Peanuts 6", "Lime Juice yield of 1 lime", "Coriander 10 leaves", "Radish 1", "Sesame Seeds 1 pinch", "Spring Onion 2"], "method_steps": ["To a large mixing bowl, add the cabbage (tip - use a peeler to cut it), carrot (peeled and grated), spring onions (chopped), radish (finely sliced), and coriander leaves (chopped).", "Next, add a tsp of sesame oil, the juice of 1 lime, and 6 peanuts (chopped). Mix well before serving with a pinch of sesame seeds."], "allergens": "Contains sesame.", "image": "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"}, {"id": "r388", "title": "Bacon & Herb Smashed Potato Salad", "meal_category": "snack", "section": "Sides & Snacks - Simple and Flavourful", "tags": "", "description": "", "kcal": 283, "protein_g": 14.6, "carb_g": 28.6, "fat_g": 12.2, "fibre_g": 2.3, "prep": "10 min", "cook": "50 min", "makes": "2", "ingredients": ["Baby Potato 325g or 11.4oz", "Black Pepper 1 twist", "Bacon Medallion 3", "Fresh Parsley 2 tsp, chopped", "Greek Yoghurt 3 tbsp, 0% fat", "Salt pinch", "Light Mayonnaise 1 tbsp", "Olive Oil 1 tbsp", "Dijon Mustard 1 tsp", "Fresh Chives 2 tsp, chopped", "Lemon Juice 1 lemon"], "method_steps": ["Boil the baby potatoes in salted water for about 30 minutes, or until they are tender.", "Preheat your air fryer to 200°C (390°F). Drain and transfer the potatoes to the air fryer lined with parchment paper. Gently crush each potato with the bottom of a glass. Drizzle with olive oil, and season with salt and pepper. Air fry for 25 minutes until crispy.", "While the potatoes are cooking, fry the bacon medallions until crispy. Chop into small pieces. In a bowl, mix Greek yogurt, light mayo, lemon juice, Dijon mustard, garlic (if using), bacon, parsley, and chives. Season with salt and pepper.", "Once the potatoes are done and slightly cooled, chop them into quarters and add them to the dressing. Mix well to coat all the pieces.", "Garnish with additional chives. Serve warm or at room temperature as a delightful side dish."], "allergens": "Contains lactose, egg mustard.", "image": "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"}, {"id": "r389", "title": "Bruschetta", "meal_category": "snack", "section": "Sides & Snacks - Simple and Flavourful", "tags": "", "description": "", "kcal": 208, "protein_g": 4.9, "carb_g": 27.4, "fat_g": 8.7, "fibre_g": 1.7, "prep": "10 min", "cook": "0 min", "makes": "2", "ingredients": ["Cherry Tomato 150g or 5oz", "Sourdough 2 slices", "Olive Oil 1 tbsp", "Garlic 2 cloves", "Basil Leaves 8", "Salt 2 pinch"], "method_steps": ["Begin by quartering the tomatoes. Gently rinse them under cold water to remove the seeds. Lightly sprinkle the tomatoes with salt and set aside for about 10 minutes. This process helps to enhance their natural flavors.", "In a mixing bowl, combine the olive oil, a minced garlic clove (or garlic oil for a FODMAP-friendly version), tomatoes, and basil. Stir well to ensure the ingredients meld together.", "While the tomato mixture rests, toast your sourdough slices to your desired level of crispness.", "Once toasted, rub each slice with a garlic clove for a touch of aromatic flavor. If opting for the FODMAP-friendly version, skip this step.", "Generously top each toasted slice with the tomato-basil mixture. Garnish with additional fresh basil leaves before serving for a vibrant finish."], "allergens": "Contains gluten.", "image": "/9j/4AAQSkZJRgABAQAAAQABAAD/2wBDABELDA8MChEPDg8TEhEUGSobGRcXGTMkJh4qPDU/Pjs1OjlDS2BRQ0daSDk6U3FUWmNma2xrQFB2fnRofWBpa2f/2wBDARITExkWGTEbGzFnRTpFZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2f/wAARCABqAKADASIAAhEBAxEB/8QAGwAAAgMBAQEAAAAAAAAAAAAABAUCAwYBAAf/xAA1EAACAQMEAQIEBAUEAwEAAAABAgMABBEFEiExURNBBiJhcRQjMrFCgZHB0RVSofAzQ2Lh/8QAGQEAAwEBAQAAAAAAAAAAAAAAAAMEAQIF/8QAJBEAAwADAAICAgIDAAAAAAAAAAECAxEhEiIEMRNBUXEyYYH/2gAMAwEAAhEDEQA/ANZx7LXsj/bVgKt1Q815HGSqfM37Ub0YWjA5KgD61F5oxwBuNLbm/Kn5z/KqBqR72nH1pbyyg2hsJWP6VAqQR27zXLSRZYVcY5okYrtdNK1hNTEQUZY4rz3Ecf6mAPikN1rRnuXi5RUyVGP1Yri8igbiw1kfA/VNUjsQUT5pcZHgVmp/iC8Eu71T9h1RNrdx6gjrKoLoeV8jyKol0yBiMk7M5z7/AGqaqqnvfD08WPFi9bXR5p3xFFcwoXX5hw2KbW95b3HEcqk+M81iYUitZsxsFjHOC2eaGuL9Nw9JiGU53A/tWznoXfxIp+nD6KWVeyB9zXQQeiDWPsbuacCC4cmUjKZ7xV0lzNYSgByD9Dwaa86XdHn5cVYnpmqxXDSjTNZ9dhHPjcempsGBps2rW0K3si0cb9rVEloe0OfoaK4NexjqujRZIWj4YYqvcDTVlVxhgDQdxZMoLRcjxQYB3N3/AOmEbRQrEAYX+ZqqOTaSzdscVCdgkY3sEB5JNR5Mjb0jhsoupwWIUZag1keWQqWzjvwKMa1LHDExqfHZoLUAgj2W52opAIPBz9anS/ks+P8AErK/biHem6grSJaQg7sd/vSq9v76OeRzOcJggde9A6dcvY3hlBA4IOTmhbiVZJCc5Y8kZpz3Wk2erHx5x1pLg+he91K0ln3hQoyqkfqpfZ3yyXGyeI7+Qu0+9Mfh2/WeOaFsKQAAo8Y7pZqoaykklhkwSckAe9Yl0xaXlJSyut/+Q3psTleeqdXeoJY2yxXKAzsMsErPH8RqFq8iEbouSQQCSalb6c8cCzzy+pvz9f8Amu0tIyrVUk0WXMAlhklgJJxkq3tQUEcrSqpXG73o83iW9oUkg3BycMGx/wBxVFveLDArsoYr+1b+jHTmhvp1wkFyWRmdigVV7LE0RNa3U8Posv5qNk5PIoGTUDp95EPT2IB1wf8AmnETPFumScO8y7lOMjHmlqFvdEua3kni4wW20+4gOZCFH1NPrfVrNIwsl1GGHBJNZO+kv2xvVpEAzlecjyaCmSFmxFKfmwdldRXg/VfZ1j+Fjc7db/o+lRyJIgdGDKeiDkVw3MSTLE0iiRulzyayejRvbWwezumVpEw0cn6SfI8GoWCXKXjyXyNnP6gcjOeMU1Z5a4Ir43i3tm07r3VC2VwZkbcQSpx/Kic0+WmtolacvTMpKuyYhukO40i1S7a5kOCWx14FbW80uO8RgWK59xVFv8P2dqhdl9VlGfm6qZ4a8v8AQvxBdLiNxp0DTLu/LB3EYOfFWBLS+hlkuIVOw7TuGDnxmuW8z27SGRgsWcjPQrNahd3DXUsMUu+KaQEBB2c8UlJNpnsY8VPm/wDpZNbRtcuRHsXO1UBqu407bymzH8WDyaO9Xc8RNs8bKDuDgjnFRZV+ae5cRWwGM+7H6Vz7J8LfPnSOgRW5M4E7QsdsfqYGSzHhQP5VCWxM5uDLIwVWCjrLH3zVkUtmsAkiiZYI3Eiu5/8AI4yB98Zoe5vfR01JA2ZZWJAzyPqa1um1oW21tisR/hNQU8qu7BI5yK9dyEXG8ZHYI/vV4O5IZplLtu4XyKujtTdyO78eAeMfU0zfei25nYrdpJwOyBwD7CrMKse05xxTZITOfw0ABPAB8UwXRbbSpi85afYckqMgeOPNM8kl0iunb4LprX8dbR/IY5COM+5p2FuLYRRO0Z2qFJGe8UNfPFLPFJBcBmJwueCtExWTSosk10kbM2dmMsR1g+KVtv8AR3TVymD6iWiuY2DjlcALwBVP4F7u+jZ4fy0UguoyWz5xQV1I8+oXSIeQCAueeD1TL4buZVmb1lZVA/W/ABrEv2ypQseP1G3+nwiBUhIGVGNoxikDai1tcSQynDKcHPvTq61i0s7oyLIHBHzLnislqEq39200OQGydxGBWOZt7OcTaXuh9puuhLtFVSd7bSA2BzWs3V80t7Uxks7gsRkDxX0Gxl9WyhfkZQd1ThevUi+VK8vJLROTULSD9c6g/TmrLS8hvYi8D7gDg185nuJZmKlyy+ehWq+HC0NqTnO8AD7CsjLVPTG5/iRix+SfSGs2Cy3vpkuFY54PCg++PvSttGktbmOYklI2VuuyDz+1aPUI2nCuM706x+1DW98zHEiAhuDjj+tJyz4V/ZuLPbjSYLcahICqYDtIw27vJqiW7uHuJoSkRkhH6Qu7Pmrbq2hk/MRvTPZRuR9x4oH0mjmM65VutyyEE/5pKS30pXg59eMJuZ7SXSiZYlZ89kAFQO/tzSSwurSW5RZxGFGcMwzgeOalfiadgHcRoT7c5ohLOG0jDKvIHJb3qhaaFXkUrxQve4ae+IjY+mrbUOOSPamlnBPNMY0ZdrkL5YkDnH+ajHZokoZnEPqH3HNH2V7a2lyyQqE9T9TYwT/3xWOpQrwyZOsYRxRaTDsiCtcvycfMRVENjLLIXuJ2T1FIMaHkj6mq7y5uVQi2jXLfxriqBcJYWr3l/cb5xkJCCP7UnzdVscsSmCFxBYlliJdZ9xAKN0PrmhdX02WwdLi2leW3c8EtkofFK7e7eSZrhgd7Ek59vtTfSdXhijktb1fUgckg4zg121SY2J8ZVQC/jrXJaeFWdj8rYwc/ejJgJ5LaEyNHxgkckEjNcvNP05WjlLtgjcq54+meKV/iXFwrg5bfmhra0hq7tpaL4rGC41F9PkeT1w5w2cBgBnH9KsubO2s1+WbeSoZQcHuuyQRSXRuFkYSls7hxg9cEUHfafMEMzP6qryTnORXctNJEVq9+TOiX1WzGvCj29/JrW6Bqcc1vHbyOTKowM+4rG2k23jdgDrHeatgmuJ7+KG1OZWYAN1j60yE1XBOWlc9NJb/DahgXZmx1uNPLOxECge1FKoFWCnqEvonvNd/5Mh6S+KGutOjnU4ARz/FijqGvZZIowY8Ak4JIzRetdFqnPUJ59JuVOF2sPcj3FAy2tzs9MxOAvAwmcCnDyzOuGlY/biqJL+e1wSfUXOCG/wA1E5xp92kNXyWJf9IvZSdkTjHTOMUfForRD1LhtxyMKORn6+ab2moQ3eQpIcdqexV0iiSMr/Q+DVMxPj6mPK6fRDd2/r6fjb6W7lvV7B9+veldwtvaRB4kdmPTFuf/AMpnfth9hZiCTlCeQfpSa7K4KzPlPGeRUKTbPWxbUbXQb1pRBvUyYY5DZ4x9qFO2WRVnlIBP6jzRLAyERW4OwdEn+9cOj6gQSluW/wDrIp6SQVlcr26xlFptrclBZwSnAw0gP/Oes1C8tY9Pkb1LUygEEN5+9H2GrXEUIju4mV1GCcd0NeX1s0jEvjwG5IpKbXPs2ae/rgmuLuW7nLdA+2Oq7PayJ6TwBjxlj9avm1JFDC3RSWGCwGKo/HELnbn2GacvL9I5yZEl4phMNzDIwDExkY3DvJpvFMospPwsbNkYZf8AefFZy0D3NyG3BRn5nPAWtTp9zZfJBC+cfKPlOCfvTJhb6T5M7a1KMoNMvpZZGW0dck/LjAH2rTfC2jPZxm4uFxO4wAf4B/k07SJR7VfEuDVCWjzqpsLKlThu/wB66DV5AIwRVTREcrzWmHgajNGJEK+a8MipA0GCO5LWkmGGR2DQ1w63MRwMEVobi3juYikgyD7jsUkuPh+XcTFIrjPAYlTUmXFX0uo5a/gVoGUswJV1wQR3TjRtQe7Z4Zh+agzkcAj/ADQw0e794zke4cGjtK02W3vHmlUDcmDz75peFZJrWuGo7fWDSqzR8P8AWkTKLUlZVXA6DLnmtiRQ11YwXQxLGG4xno/1qmsKfUU48znjEMOoQJGA8KYbwOqvGpQRruRCSRk7TnFWS/DqYIhuJI88cjPHjNUTfD9wyMBPGSQRyD1SnhrY38mNi7U9YSZUEYcMM4IOKUySPLGCSOe/l5PmnbfC93Iqo08agHtRzR0Hw3aoo3RBj75967nDo5eZfRjxE8p2xozsB0oq6HRbmaUeshihUZJPePFbmHTooV2pGqjwBiqtSsz/AKdOIxlihximeOlsWrdNIwxjR5MRIFjBwo/v96cafbthViUFyRjjr6mqrGxEtspXh9+CT4rS6fZCFQACT5pES7e2el8jLGKPxyFIvmr0TwK9sWMZc4+nvUHmJGFG1arPHFUPxW0coSXT7n0utyruI/lWignjuYVlibcjdHqq5QMDioQ8TDHGe8e9ABRAPYqBj8GrK5QBXgjsVyrK8aAIV6vGuUAeNcrxr1AHsVzFdr1AEcV7ArteA5oA5XdvHNSbgcUJIST2aAIpZWcDsyryzFsZ4yasMvGIxtFQFerEkvo1031nMZOTzSnVNXaFGjsI1uLjrJPyJ9/P2q7XnZLL5WIywBwaCsv0rQB//9k="}, {"id": "r390", "title": "Burrata Caprese Toast", "meal_category": "snack", "section": "Sides & Snacks - Simple and Flavourful", "tags": "", "description": "", "kcal": 501, "protein_g": 21.9, "carb_g": 48.2, "fat_g": 24.4, "fibre_g": 2.5, "prep": "10 min", "cook": "0 min", "makes": "1", "ingredients": ["Burrata (1/2 a ball) 75g or 2.6 oz", "Basil 7 leaves", "Sourdough 1 slice", "Olive Oil 1 tsp", "Cherry Tomatoes 1 handful", "Chilli Flakes 1 pinch", "Garlic 1 clove", "Balsamic Vinegar 1 dash"], "method_steps": ["To a bowl, add the tomatoes (quartered), and 6 basil leaves (chopped). Next, add 1/2 tsp of olive oil and a pinch of chilli flakes and mix well.", "Toast the sourdough bread on a skillet using a 1/2 tsp of olive oil. Once toasted, rub one side with a garlic clove.", "Next, place the burrata on the toast and spread it out evenly. Spoon the tomato mixture on the toast. Finally, drizzle some balsamic vinegar over the toast and serve with a basil leaf."], "allergens": "Contains lactose, wheat, sulphites.", "image": "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"}, {"id": "r391", "title": "Cinnamon Honey Baked Figs", "meal_category": "snack", "section": "Sides & Snacks - Simple and Flavourful", "tags": "", "description": "", "kcal": 187, "protein_g": 8.3, "carb_g": 24.4, "fat_g": 6.3, "fibre_g": 0.4, "prep": "5 min", "cook": "10 min", "makes": "2", "ingredients": ["Figs 6", "Greek Yoghurt 80g or 2.8oz, 0% fat", "Honey 1 tsp", "Walnuts 2 tbsp, chopped", "Pumpkin Seeds 2 tbsp", "Cinnamon 0.5 tsp", "Black Pepper 1 twist"], "method_steps": ["Set your oven to 190°C (375°F) and get an ovenproof dish ready.", "Cut the figs in half and arrange them in the dish with the cut side up.", "Drizzle the honey evenly over the figs, then sprinkle with cinnamon and a touch of black pepper to enhance the flavors.", "Place the dish in the center of the oven and bake for about 10 minutes, or until the figs are tender and juicy.", "Let the figs cool slightly, then serve topped with protein yogurt, walnuts, and pumpkin seeds. Don't forget to spoon over some of the honey-cinnamon juices from the baking dish for added flavor."], "allergens": "Contains treenuts.", "image": "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"}, {"id": "r392", "title": "Egg Fried Rice", "meal_category": "snack", "section": "Sides & Snacks - Simple and Flavourful", "tags": "", "description": "", "kcal": 260, "protein_g": 12.6, "carb_g": 31.6, "fat_g": 9.2, "fibre_g": 3.5, "prep": "2 min", "cook": "4 min", "makes": "2", "ingredients": ["Wild Rice, microwave ready 250g or 8.4oz", "Egg 2", "Carrot 1/2 small", "Soy Sauce 2 tbsp", "Spring Onion 1", "Sesame Oil 1/2 tsp"], "method_steps": ["Microwave the bag of wild rice according to the instructions on the package. Typically 2 minutes.", "While the rice is cooking, crack the eggs into a bowl and whisk them together. Thinly slice the spring onion and set it aside. Grate half a carrot and set it aside.", "Heat a non-stick frying pan or wok over medium-high heat and add the sesame oil. Once hot, pour the beaten eggs into the pan and stir them gently until they are cooked through and scrambled.", "Remove the egg and then add the sliced spring onion and grated carrot to the pan with the eggs and stir-fry for about 1 minute.", "Add the egg and cooked wild rice to the pan and stir-fry everything together for another minute or two until the rice is heated through and lightly browned.", "Finally, drizzle the light soy sauce over the rice and stir everything together until the soy sauce is evenly distributed."], "allergens": "Contains egg, soy, sesame.", "image": "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"}, {"id": "r393", "title": "Garlic Parmesan Baby Roasties", "meal_category": "snack", "section": "Sides & Snacks - Simple and Flavourful", "tags": "", "description": "", "kcal": 320, "protein_g": 9.7, "carb_g": 34.5, "fat_g": 15.0, "fibre_g": 4.3, "prep": "5 min", "cook": "25 min", "makes": "2", "ingredients": ["Baby Potatoes 400g or 14.1 oz", "Oregano 1 tsp, dried", "Garlic Cloves 8", "Chilli flakes 1/2 tsp (optional)", "Parmesan 20g or 0.7oz", "Salt 1 pinch", "Olive Oil 1 tbsp", "Salted Butter 1 tsp", "Parsley 1/2 tsp", "Black Pepper a few twists"], "method_steps": ["Begin by washing your baby potatoes thoroughly. Once cleaned, pat them dry.", "Toss the baby potatoes in a large bowl with olive oil, melted butter, minced garlic, parmesan, salt, pepper, oregano, parsley, and red pepper flakes. Ensure each potato is well-coated with the mixture.", "Transfer the seasoned potatoes to the air fryer basket. Spread them out in a single layer to ensure even cooking.", "Set the air fryer to 200°C (390°F) and cook for about 25 minutes. It's a good idea to shake the basket halfway through the cooking time to promote even browning.", "After 25 minutes, check the potatoes. They should be crispy on the outside and tender on the inside. If they're not quite done, you can cook them a bit longer.", "Once the potatoes are cooked to your liking, remove them from the air fryer and enjoy!"], "allergens": "Contains lactose.", "image": "/9j/4AAQSkZJRgABAQAAAQABAAD/2wBDABELDA8MChEPDg8TEhEUGSobGRcXGTMkJh4qPDU/Pjs1OjlDS2BRQ0daSDk6U3FUWmNma2xrQFB2fnRofWBpa2f/2wBDARITExkWGTEbGzFnRTpFZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2f/wAARCABqAKADASIAAhEBAxEB/8QAGgAAAwEBAQEAAAAAAAAAAAAAAgMEBQEGAP/EADcQAAIBAwIEBQEGAwkAAAAAAAECAAMEERIhBSIxURMyQWFxgQYUQlKh0SSxwRUjNDVGcnOR8P/EABgBAAMBAQAAAAAAAAAAAAAAAAABAgME/8QAHxEBAQACAwEAAwEAAAAAAAAAAAECERIhMQMTQVEE/9oADAMBAAIRAxEAPwBzGfLOFSTGJTJjJ8oyYejEZTpYnXWAS4y0o0xCjNUSmAcAhAToELENgGmGlPUcRNU1EGsOCO2mUWdUOA2Jnj9McrqKuNno/BIGwgG3btNAaTOlRBbNagZwUiJoECBoyYcqXCIihglT2llZRSplj6TJp8UDVihAHbMOf9HDfhzIe0WysPSUfeRjpEtf0g2G2j5j8Zc+PSPdVqJqSTBsxy7TcdKEpiNCgTgOJ94m+JSBicYbGEBmfOOQwCSkua3xHgbwLcZZjPqlwikhWUkdcnpFbJ3Tk2diLrXK2yElDUbGVRepkgvrp7lESiuhhkljgy9LdWfxAvOepmH0+mOtLxxu9snit5VrIKdNPDZ91y2/17TnCOIfdWejeE4OCG64+ZZxC1XwGIHMPU+h95iNa1bc6qhZlC5JOME/vOfDPVb6lj3FuisoIOxn1d6dFS1R1UDuZ5dKl7VAe3qsAPw59pDc8Qe4qslXUXLYww6DsJvfpNdImPb0x4zZ5IDOxHZDvD/tW2AOz5HoF3mBZ66VA1HKpTBxpwc+xnbpxSBLlQTtt1mX5bFcdt816d7Z66edJyNxgzyvEaL29XO+M9Zdw/iC21QUeqO2D7Ey66RKmVdQRNZeU2J0x7PieAEqH6yuo1CuuTj5kd5wfVl7dsHtM4i5tm0urYjN6CldJbqQWyMbSVLnVUY+hMzVug2zbH3j6LqxJzHKVm3pAIaIO0ERiTdyiO0GqcUjOnrAuTijAJqlIvYuQ2gZyxzjaZlvWppTZvDbFJtODuzdd8TU4hSc/Z2uaedSjJx2mP8AZ2/pXYqUbrTrHQ+05vtO9tsL0usrkayKyhcgAYGx+fea1G7oVLceEcFdiO0iuLNadJtHMG333MxfvK2jlatLTVquP75G2I9+xnPy9n7aa22OIM9UYVtNLB1HPttj6xWVr0dLgMuMEd4NdKd3R0+Iq6l82xyJBb3LknY06aYCqR1Exv8AVzx03ZtLqoEVwhIPtmcuP43SxpKRnzEYkV1cJ97QE+Y5bHqfSaduGp0QtPNSpVIGCByn9ppMfKL6kS3vLKm2mvuD5WyQREVGNNEWoVVc9Os0rumtZfDVai1EOdS7agPeZ3iKHRTofc4BwCsudpJu3TRqQgODtgz0VrWa6sKVV2UuV5tPTM8VcgeMzKxwzEjHSeq+zAJ4UdRzz7GdGOOsU8u1HiFTgwiyuOYA/M7WpHO0UAR1iXourZ29UboAfaIPDkUYRiI+o2IPiw2Wm0Ia9IAhg4E6XI6RvJ759NNR3OI+SXx1XFBO7QDW4cAyvTYAqVGxnleM/ZW44beG84apq25OWpjdk+B6iersdquPaXxXGWapy6eO4RxBatoKVZjkbAnqJPXs6VxeaKhyoIADbb/1nrbzhVneEtUogVPzpytMet9l2W7W4oXZYpuq1Vzg98icmX+fKZbjbHOMapw+mFWkgZGJZkx+LB/nOXv2fvNI+63K1CDvqyp/aW2nBOJWdx4jIlVtedS1B0+DLmW89bap9BmRccsb4rlv9vIjhd/RuxVu7aoVB8ygNj32mrbMrpppMFZjkgkhuo6zUaldamxQr46jC43mRdWnGqvEjVp2ZFPSFyzKuffrHOed8Pck9dvGqJVIHJsPL6/WQUrYFn1qHzsPQqe82KfCrp1/iKtJDjcg6j+kbbcJt7deYvWbqS3KCfgfvKnzzK5x5W04dc8RuXSiuKWvLVG8qf8Au09ZSWnw+2pUaedCbAnqx9SY/CogRVVUXyqowB9JNdNzKMzfLqIw7yOWsr+k5UK42EkDH80+LsPxTLtv0Cors2ymLNOp2jS7d5wsxi7PptAxnpFKd4wGdbhEOskqAPxaiv5VJlYOTJLY+Jxes35FAgGrb8tZTNCZqNhge00FORGHTBYwiYDQAGimMY0U5gCnMQ5jXMQ8RlsYtjDaLaIwOdphcQv1S+NLflAzNqodpgXtILxPUw2qr+smzapdHUrpW6HMpRg0zzaIfLlT7T5adxSPK+oe8ji0mcaYTuYXg7bNM1rutT81Mn4nF4ui+cMPpFxquUenWMBilPeGDvN3KMHBkfCm13F24/PiUucLIeBMTb1GKka6hOYBrqdpXa1sjSeo6SJTtCB2MYaZMAmTJc6Rz9O8YKqsNjmAdYxTmEzCKdhAFuYhzGO0Q7RGFjFsZ9UqKoyxAHcyCvxBTlaXMe/pEZtxUA5c7mZnFV00aVXrofc+0aGJOonJMO5pG4sqiDqViMldJXOYRO0RaOa1rSYdcYP0lBTlzAnAQ2RiIqUFckFRmPC4w3eHjO+0A2FbYQg28UD1hekogXVcKDv0Vj/0IrgfLwukfzbweJf4Wv8A8Tf0jOFf5Zb/AOwQDQDQs7GKHpC/CYENjtEuuTnUR8Q28sA+aMaC9aop2c/zinuqo6FTDfzRNQbwAKt1Xxy6P1ktSrdMd6irt0USlukXjb6QCM271GzUdm+TGC2AEpXoISdItGnNDbpmMSmcRxnU80DY1inhXd1bH8D6h8GXtT5dhJf9SVPeiJojpEEhUaMdjFMdLAgyhvMZNV6H4gH/2Q=="}, {"id": "r394", "title": "Harissa Roasted Baby Potatoes", "meal_category": "snack", "section": "Sides & Snacks - Simple and Flavourful", "tags": "", "description": "", "kcal": 216, "protein_g": 5.0, "carb_g": 42.5, "fat_g": 1.9, "fibre_g": 3.0, "prep": "5 min", "cook": "40 min", "makes": "2", "ingredients": ["Baby Potatoes 500g or 17.6 oz", "Harissa Paste 50g or 1.7 oz", "Paprika 1 tsp", "Ground Oregano 1 tsp", "Cayenne Pepper 1/2 tsp"], "method_steps": ["In a pot of boiling salted water, add the baby potatoes. Cook for about 8-10 minutes or just until they begin to soften but still retain some firmness. Drain and set aside.", "In a large mixing bowl, combine the harissa paste, oregano, paprika, and cayenne chili powder. Mix well.", "Add the parboiled baby potatoes to the bowl. Toss them until they're well-coated with the harissa seasoning mix.", "Preheat your air fryer to 200°C (or 390°F). Transfer the seasoned baby potatoes to the air fryer basket in a single layer, ensuring they're not overcrowded. Roast for 15- 20 minutes or until they're golden brown and crispy, giving them a shake halfway through for even cooking."], "allergens": "Contains none.", "image": "/9j/4AAQSkZJRgABAQAAAQABAAD/2wBDABELDA8MChEPDg8TEhEUGSobGRcXGTMkJh4qPDU/Pjs1OjlDS2BRQ0daSDk6U3FUWmNma2xrQFB2fnRofWBpa2f/2wBDARITExkWGTEbGzFnRTpFZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2f/wAARCABqAKADASIAAhEBAxEB/8QAGwAAAgMBAQEAAAAAAAAAAAAAAgMBBAUGAAf/xAA3EAACAQMCBAMGBQMEAwAAAAABAgMABBESIQUxQVETImEUMlJxgZEGI0KSoXKx4RUz0fBDgsH/xAAYAQEBAQEBAAAAAAAAAAAAAAAAAQMCBP/EACARAAICAwEAAwEBAAAAAAAAAAABAhEDEiExIkFhE1H/2gAMAwEAAhEDEQA/AOpvZRDE3lwcbVkTiUwrhwc8zWhxOAGMmRtZP6azBCQETcZ6dq4ZvHwCI/m4ALkDnVu2VvEZpAARyxQoiwhlK5PSm5S3iVpm05qIS6VZS8N0soLMpOCOgq74qogc7E0v2i38RR8R2q1cWyywhV5mqcv6srcOlk8WZm67rVjXJLHqOmiSKOJdHUDc1RkuY41bxZlRQeRO9PA3b4LklQTkMM5qY3xIGOwqvczoqmRQSgGc9KoXF9L4eY0OkDOSMA1y5Jemii2uG8eICFCzGkLxViSWwe2K5Z57udw0jaF6elWrGdQcyuQOYbOQaOaTqzlQbVpHRpcNKc4Ip6M1IgUhQasKTWiMGTqbtXtR7VGpqjU2aoJye1CQ1Fk96kDPWgFlSaExtTZBpXIOaptcODyqA05rm3jHPUx+9Zy3Li4Z3hOB7tDxGD84FJCu+Tisi4M7KRBcMd99+VcNm8VZs+PmXxCo1dBmhum8R1d1DY5DPKs+OxmdB+azMetGvB50X86d9ztvQ6SV+lvxooirSMpkPugdKKe6dtJhYs3XHKiXhttbBXYgsepOavW4iUEhV0Dm3alEbS6ZLS3KLqmcqGOAKybkNDJkSsdXLI3Pf51o8evUDosTE4G3TJJ/xWBccQlY6SAzKPOSOuKxnJ3SN8cE1YNzdoCqCWRYtXuscqO5FXYbpPZnQaZDKMlnbOO2Kz+G244tfeHK4jiXzOeRPyrQuWhs5FWyEajmW8M5HzzWM1s0vs1jSuvCrcyxLwuPfSyOVK6skkb/AGOaWs4PnzgAch2qzcTRNbujrHLIdl7n1I6VRteHtAQWQsejDcL6kV26krZzF6ukb/BOMwsiwswC9/hroNIxkHNcDaqQWVjjPIkfzW5wDjHs6JbzgPEX0g53U/8AFa48lPVmGbC2t0dAcgUIBJq0saypqiOR2POlFcHFeg8gplIodeBimtsaEjPSgFmQ0skE8qcy45UGnJ2oA5ochtTDfasq2a3hiZhpDxsQR3rW8BM7sTSvYLYMSI+fP1rho1U6DF5bhBoTfntQSzzXJICAL6mnCCEfoxTBFGOSmqcWUI+GS3E4M0xCLknB5CqvE+IhcQwDTGuyqP8AvOt5Uza3OhcN4e1crYyRm7ErlSRnBJGB/ms8ktI2a44vIyBZNKDLeEoi9Ov1rnuJgI3iBsBhsAMYHQfauh43PiGUI7SSOQFxuAMdO1cxIBMwVy2hRjHrWGJyk95M9M/jHVICyt5p5V9nYiTJ3Bxj610T209vbK0zC4ZTlgBhselZ3CHS2ikaM5yTk7bY9a6Dhim7Vbm/GiPOlE6v3J9BXOaT2/EXFHWN/wCmFxEHiUitYWkvgqvmKxkb560q3gntCxkjkiY7ebkfnXVcRma+ieGD8tYeSr/FY4Eqr+YSGTJBydqizc1RY4u7P0y7xvGg150vsFb4vnS7KUBSszkOfdO2x9avC0tZ9RVSZM7qG2+goruyeXUFjJZRk7cvSu1kiuM5cG3YfDeL3fD5FZZzJv5k1ZB+9dxHLFe2Ud2mwYZPpXziKIQ75WQdj0+Vdp+E5Wb8PsJP0kj+a9MHZ5csaLxKZ3YUJKDk1SSvahJXtWhgeJXvUEIRzrxI7UJkC8xUBZ0HtRBN+VT588xRAPnmKFIdkjGW2FL9rgzsaaYy2xIND7MoO4WnS8HWEySSeTkRXJfin8L3NpcPfcLQvAx1PCg3Q9wOo/tXW20SxzKV0/Sr9KtdKpOLtHzHhkL3UQllkIV9gDvj1+9KvLC1gLMfOpO2hjmvol5wa0uy7aDFIw3ePYn59DXPcQ/CN3IxaK4im/rGlv8A6K80sc0+eHtjmhJfJ9/TimKwtiPaMn9R5Vtrx9rkJHZ2raY8DW1Jm/CnFlfRJaSFN/MjBh/Fadpw+ayCBbSRMc8odqzzJJdVs6xu3afDMmPEYIZGV1jWRvMvcmqH+pHbxkYk99xXUzxzTRkCCXOfgOSPtWZdcCvp/LFZTNjcErj6Vxie3JRNJtrqZjLdQjkzDfIx+k962bPiLyW3lKGYHzORu3aoj/BV7McyCK3U9XkyR9Bmtjhv4Ss7LBuJ5bth+n3E+w3P3r0SwqaPJ/bV9MODhU/Fbtkthhc5klziNe//AHnXW29vFw2wS2hJKJuWPN2PMmrHlSNY41VI191EGAPpQSDUuM1tGOqoxnPd2JacY5UHj55Uxo8DmDQaRncV0ZkGVudAZNVM0DPM1AVTnY0BqDT8IrxEZ6Uv2qDq7ftNQLm3Y++3y0mqB2helT4aHcjJpYu4Acaz+00ftUPPUcf0mgDjCxkFRirlUPa7f4j+01chkWWJXU5BoQOoNTUGhSDQknuak0JoQBmPc/elO2etMaktQC2NATRNQE0KCaHnXmNVZLxY5GUxzHHVUyKAt4x2qPpVdb1W5RT/AFSve0ZGVgnP/qP+aEH4qMCgVndciCQehIFCRIv/AISMd3FAaQZBuCf3UYlyNv70gK/xN+2i0k83OPliqBviH1qfEOOZpGSDgOPqanL4xrX+KAcX296ihn0thiMHrVQ+Kf1D+KH8zOXYH0GKA1s141QiuWj23Ze22RVmO4jkGzb9jzoBhoGoiwoGIoBbGlOaN2FIdxUKCxpbGgmuI4lLOyqO5OKybrjkZOi385+I5AoDQubjw1wuC55DNJjlbHL+azYW1OXdmLHmddWxKq7KpJoC2JTywfpRCfSN96rodeC+y1OoZwG8vbNCFkSgnA3+VSXVkO5JHQVXC4bYnSeuTT4tI7jI5nrQFozgHBI+9eNwEG6kfWjVF0k6Rn5UaorKcqD8xVAkTlsFVJz61Idz+g/WvOqrnSoHyFJnYgDBI3oB5eTon3xQM8hO8Z+gpPiOdILNj50yNiSMk/ehRbSNn/bIPbGaMhXGcYP9NHJ7q1XmJ1LuaAU91PGxCawPkaU/Fbpc4IbHdKdOSY1yTUADwztVJRRk41d9VwO+mq83ELiXOqaVPRQoq+nuA9aW+8ijpUBk+BHNIHeWRyfjOSKsQ20WxR1IrSMUZ5ovLtVaZFXAVQBnoPWgGww6QACu/p/mn+zlwMEA/I7VTuBhVI5kc6s27E4ySdu9AMFu6DBCsP7V4qOmVPqNqtoBpFAdicUAjAxyB9AahRIp8pdR2O9WY1De8AfmKXKADsMUB//Z"}, {"id": "r395", "title": "Homemade Cinnamon Roll", "meal_category": "snack", "section": "Sides & Snacks - Simple and Flavourful", "tags": "", "description": "", "kcal": 454, "protein_g": 9.2, "carb_g": 81.6, "fat_g": 10.2, "fibre_g": 4.4, "prep": "15 min", "cook": "20 min", "makes": "2", "ingredients": ["Banana 2 medium", "Self-Raising Flour 160g or 5.6 oz spreadable Butter 30g or 1 oz, 60% fat", "White Sugar 2 level tsp", "Brown Sugar 1 tsp", "Ground Cinnamon 1 tsp"], "method_steps": ["Begin by preheating your oven to 180°C (350°F). Prepare a baking tray by lining it with parchment paper.", "In a medium-sized bowl, mash the bananas thoroughly using a fork. Add in the self-raising flour and mix until a dough forms. If the dough feels too sticky, gradually add a bit more flour until it becomes manageable, but be cautious not to add too much.", "Dust a clean surface lightly with flour and roll out the dough into a rectangle approximately 1 centimeter thick. Using a pastry brush, spread the melted butter evenly over the surface of the dough. Sprinkle the cinnamon and brown sugar uniformly over the buttered dough.", "Cut the dough rectangle into 7-8 equal strips. Carefully roll each strip into a roll and place them on the prepared baking tray. If you prefer the rolls to be touching and stick together, arrange them accordingly.", "Bake in the preheated oven for 20-25 minutes, or until the edges of the rolls begin to turn a golden brown. Once baked, remove the cinnamon rolls from the oven and allow them to cool a wire rack.", "While the rolls are cooling, prepare the glaze. In a small bowl, mix the sugar with 1- 2 tablespoons of water, adjusting the amount of water as needed to achieve your desired consistency for the glaze. Drizzle the glaze over the slightly cooled cinnamon rolls."], "allergens": "Contains lactose, wheat", "image": "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"}, {"id": "r396", "title": "Mexican Giant Couscous Salad", "meal_category": "snack", "section": "Sides & Snacks - Simple and Flavourful", "tags": "", "description": "", "kcal": 308, "protein_g": 12.0, "carb_g": 53.7, "fat_g": 5.1, "fibre_g": 10.3, "prep": "10 min", "cook": "20 min", "makes": "6", "ingredients": ["Giant Couscous 300g or 10.5oz", "Cumin 1 tbsp", "Salad Tomato 2, large", "Chilli Powder 1 tsp", "Sweetcorn 300g or 10.5oz", "Paprika 1 tbsp", "Black Beans 1 tin, drained", "Red Pepper 1, medium", "Yellow Pepper 1, medium", "Olive Oil 1 tbsp", "Salt 1 tsp"], "method_steps": ["Start by cooking the giant couscous. Follow the package instructions, typically involving boiling in water until tender. Once cooked, drain and toss with 1 tsp of olive oil to prevent sticking. Set aside to cool.", "In a skillet over medium heat, cook the frozen sweetcorn until it's heated through and begins to char slightly, giving it a smoky flavor. This should take about 5-7 minutes.", "Season the sweetcorn with cumin, paprika, chili powder, and salt. Stir well to ensure the corn is evenly coated with the spices. Remove from heat and let it cool.", "Drain and rinse the black beans. Add them to a large salad bowl. Dice the red and yellow peppers and chop the tomatoes. Add these to the bowl with the black beans.", "Once the couscous and sweetcorn have cooled, add them to the salad bowl. If using, crumble feta cheese over the top of the salad for an extra layer of flavor. Serve the Mexican Giant Couscous Salad in individual bowls or as a side dish. It's perfect for a light lunch or as a complement to a main course."], "allergens": "Contains wheat.", "image": "/9j/4AAQSkZJRgABAQAAAQABAAD/2wBDABELDA8MChEPDg8TEhEUGSobGRcXGTMkJh4qPDU/Pjs1OjlDS2BRQ0daSDk6U3FUWmNma2xrQFB2fnRofWBpa2f/2wBDARITExkWGTEbGzFnRTpFZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2f/wAARCABqAKADASIAAhEBAxEB/8QAGwAAAgMBAQEAAAAAAAAAAAAAAwQBAgUGAAf/xABAEAACAQMCBAIGBwQJBQAAAAABAgMABBESIQUxQVETYRQicYGR0QYjMkKhscEzk+HwFUNSYnJzgpLxRFODosL/xAAYAQEAAwEAAAAAAAAAAAAAAAAAAQIDBP/EACERAAICAgMBAAMBAAAAAAAAAAABAhEDIRIxQSIEUXFh/9oADAMBAAIRAxEAPwDo1u7Z8fWR/wC4VPpdsP61APbQQz9c4qNT6sZPxoA4vbIja4T41U31kCAbhPjUAtq3Y7VZhqAyzb9SaAo3ErBTvcpz6HNWPErL/vDl0U/KvCNRjqaIGONnPbOqgAni1gP67cf3G+VDbjVgP67/ANG+VNlmb7xPsap8CQbyTeGvY7mgEDxqzIOJGI/y2+VAe94dJKru8m3Tw2x+Va+uCNfWeR/MtgVDX9ggy7ooHds1DaJSfhmf0vw5ec5z5RN8quONcMB/bOT/AJbfKnl4hwmdtIuog3lJijvZa1zFO4zyyc1Nh2uzLHHOGgavGc/+JvlVhx3h2BiST9y/yolwtxbftA+n+0Nx8aWN0xGBnJ2260IGIeLWlxMsUJleRjgDwmH5indBOCevlyr1nGEgXJJkz6x3G/b2UdEAzseZIyxOf57VBIo+kIM5DHmu21Hgi8JSc5Zu+1RNHmZWI2B6HnRVOoAsuMHbNACdVlQkqGJA5Nzwe/tq+dAY4JycnG9QUEYJOkAZxgYwKqyiTUpJBI0nS+CPkaAzxIAfst35VXxhqGQfeCKu2TtpYeWmoC77jbHY1YqS0qFwTgZHUUQXELYCshOPs53+FC8JScnJPmDV1VQBhVXoNqAKjA76cDzoixmQ4RR51VULaU0+QGKS49xmHhkHgqcsdiBzY/KqydKy0VboPfcUt+HRep6z8gQBlj2FctxT6QXjyNjXAB0GGJPbPSlZro3N7C8Ta5gSWaVdl1bY9wzuKtf21z6ZgsrNkJG8fqqdtx7ee9cjytzSejrjjikJcQe5NtC0lw0mtSSdWcHPI+2tD6PiKK6uJpoUnj8LSQSEGrIPupq04PZT3hN/drCwjLLHkh846nltzxSCW7ErHBiUs2yrzI74PTrSU1w0FH6dhrrh8t3fzvHnwMOx0KCFHQZGdqUsOI31uxkt3nhKjIRW9Q/HbA2+Nb3DhxLh0beJF4cTjJhLDUAx3OMd+maHdWiussciOzRA+qqjOehxg5HOoWenxe2TwTNXg/0pgulggvmjSaYerjk2+PdmtCXhEQn8eElcDZQAQD3HyrhbONb2QW623rqx0StsWb+eldPwPjLwTixuizHOlXJBOex/StVlSlwZlLC2uUTSV28Q5Z98HyHlTIkD5UqSCN9tqi8jCoZUQvnmFxSuyMp3BBJGSRz51rdGPY6YlZy2lclcFuvkPZQo00yOCnNg2Sc5Ps6cq9DMoUKhBx/eq7KJUBiYK32gR51PYLFgXCkqNQ2GdzUKgY6wVIOCCB+OaSFx4EixzR+GVb1WVMjH6ZpwXETIWE0YCkZJOwonYaACNcgF027tVvqV5zR+zxBUNDbg/sof3YqfAg5+FCfZGKsVPa7cnBmi/eD51eOWBDgTR78vXG/41VYYs58CIf6FqVhi6QxZ/wAAoC15dxW1k04ZRgEBgc47187kuLe84vPcXTTKF3TBHTlufjiu34zbpdILMMsQKMM42XI3OK4NkFjLdIxSWQ5iV1GQxznUM+ysMrbTR0Yklsas+EX88hmiiDDBYgEYxnHLr7Kma9t7i5w1nIDFEdHh9GPPI5fya0/o5xFrWDiDBZfEWNCqHcKd++wJ50pw9Lm4nMghRo20kH+0Cx+HX41yz41yl2jojbbXghDJcC20xo3MliVBK9vfz91N2TG3khYjTII8qQdtRHXPMYNL3jtZ3UoZCGJ+yOSnHMj9aaubgXPoA0rKNIBDZQgk8vZ0qJfVa0yy1Ye5mupLd4g4nZUDJJq0sD/DPu2qttNK98dasZEUIQpzq2GAc82G5q058KRJ2IhB2ESetp3xjfl199NW3DUbhv8ASckzQXEOmTSW2ODkBs86tBKqXpSWtirQeiyNeSlj4jsh0SHY+zz2pW34lZTBmntpGfOI5Btp2xv55BpziCwTcRd2eOJZAumMR7q2NjjPI5zQJ7Nbiw0LPHNdTMFLq2AuD1HP3Vm5RunZf6qzseDXaXdnoDMxQYOoYOOmavIul9LKSAelc59Gbk2XEmsnYPIwCkg4GfKuoufVdW77V24ncN+HHljxl/RVbeIkah65+8vq5+FXAkRwFkzg7g7+yqvGW3K5wo3B5nqMUcockroBI2JG+3etKM7PI7OfXABBwM9aHImokLCjMCAxVsEDpmjRMkgDIQysMhhuDV1G4KkY69c1JHQiZSOZFeEwGflSrOnMn8qjxAeZYirEDiz6mGKKr5cDue1Z408wCT5UWHIkQ46jpQGB9N3ufSswk6VyXGcADYZP5VhQSSyWwnZw2WEek8gu3Q8vdW/9NI5PSh9YFiZgr55eRrGhhEki+po1eqSo1Yydj58q48r/AGdmJWjQht5IbeKVj4Rnbw0YL+0zjGPdSiG84dclckpEVk8NuR5bZ79cU211NJaw8JdG8NGEqOinxFGSRp75/CjWgtLpb1OILMoi5TR+tp32GOprHirrx/s0t1b8FWuYJZ0nuCAz5AYglScnmBz/AIVXh9nNxV/DijZYowQACASQRjl03z7qQkuIvSPDEJNquwYk6u2fLPYe6ul4JxJbJo3njVVdMHSd132OPd071fioNIW3FtC1xw+4t9rt0Tw0yTIQzSKGxhTzBxjc1PFLW4s4BbyeFPGyAiSV9OnTuR8M8qtxPiSSfSEXCxMRHHpUS/Zxvk49pHwpWTiRvXjtb9FkibVgoN1zyFRKMbtbSKrlWxXxPGeMYjiaFiQVbAUHH2vIDAx2qI7WIXVzJO6BxusocqvMDc8+o8jRllitoZZFaJvAJVAy5Zs9N+f/ADTk95w27CJFBNqC4fxWwxbGQPPH8KrbdtdFn3Qvw0pBxgpAVMccwfA89sH8a7DizlbJJEbQQwO4/CuTlRYp7a6Fv9Y7INcRITTkaWK9q63ijAWS9QWHWunBuzDN4LW3EIW2fCOxGdxg++nUdZCxDKwVsbcwayFCctOf9NGXKAaHZcbj/itzA1VUqDvnsAMe6oGQ/rEDP2FAx03BrO9NuF5Orf4gKInFDnEkJHmpqSBSRDqJCjn3qPDc9t/M1IE/Lw4gR3c/KrL6RzIt++SzfKpIPJA3XSPjRREcbBfx+dVDXB+7b/7m+VW1XBxtbe4tQCP0ugM3DvFUA5QE+0Vz3D5Zra7VnhUllAGWCADG3Ou2aNru0kgkEermgUk/nXEXyPZcTEAXxVuBhA33N+WfI1yfkY27OrBNJUx2CEHJgBe9VWWWJG1899iOXKkTLomjmaKRGB1MwXTr93M/xq9vDOvE1W2iRZzIMKMlQTy3+daF5fx3NyIo5fFuA2mXURs3LYjmPdWCh88uzflT4g18OWZZPGhaZGEkLMfqyp5g/wA8qz+KNcKSXDwrJJ4sbR7gL0AH6V6d2iuT6QBEHC8486RnnjqP41ee8ubq3iUQq4hChZFGBjv+YFRFNU/A62MxcHkvIGmjd/SxuCpPLzH88qz+GODOGlwShZXaQlMnHfv0HsrQhnNvbyeiX6eLrXbBJAxzBPmcb+dZtzbSJciaWfXINU04wAy9ge+cjarxXcZsq7u0Xnme+u5IocSxrshffUOf4frWlw/gt76GZxpMIhY5VsEEdD1BGPwoVmgKLN4S6QCoGBuMZxn3/hTV1xu8n4a8bMAAQuFXDPyI1dtu1TBx2v0JKWqDWULcR4hGXIJLJLIV2D9zjpyrc4xIxeONRnALH1sUj9GLHwUlvJWDahs/cdTvv5e6rTI9xdSSi4mXVyUAYA+FdGGLSbfpz5pJypeHljfAJCD/ABEmr74+2v8Apjz+dUFoW+1cTEdiF+VFFqR/1Mw/2j/5rcwKlDn9tL5hUUfpU+CxGQ8n4H9Kj0FQc+kXWeo1j5V42UR5y3H7wD9KAAJXJBDA74OB/CrGaROevy2pZNOtSygL1C5on38qWz5E0Af0ltILFx3yp+dXWcbgPnPL1DQfEXWRqIBPepygwm5PMbCgDpOUIkVgGB3whqvF7CLiFsZo11dXXsflUkkblWweedqJbymJsoVHv2IqJRUlTJi3F2jjv6E4rcXxkiCo4YmPBwMcjg9OnOk5Y7i0unzAxkVsBZMDSfYK+gNbpcHxrQhJ1H2e3srkrzgE63skjuZJJHDOZBhvPfkawceKo6Iz5Mz7oLDbQ3LTJPNcD6xVG8ZB5E9ef5U1DOywRSxQgxajE8mvSrbbbeX50sY57G4RntBq1YQNyz27U/HILuWVopSqRhfqmQDGdyV6GufK/wDNG0P6NXiR8J4dZcSjg1XNwNPhhsop5g5HIj30lNcvcTSwyxIBKw8SYLknOObY5cqBfynwWQSM0CaQVkByvu5UaxvLyS0tIbSKWYxMclo9IAPQnO+OhPKpf3G4oNcXtk2hisLyaIozFE9XTyO+34YrV4bwd7i7kLbRE41g5yOwPYcvyO1OWHBNc7XVxg5AATP1aAfnvv2rRmuQiGK35ciw/StMeG9y9Mp5q1Ei8kVYhbQFQq7H5UoEOdRwfKvaBn7/AHBqVyu5Zz32511nKTgrucYPWr6ho1YJxzwCahQSuCxPbJNeCkAjbPtoCfEGeR38jQ3lIyADjuSfnVmjzjVqx7qnQMYIIIHfnQCARUQks2OoomvTgqzctsVKfe9lVU/Vv5YxQE+MWOwO53zVtXb1h02oJkfKeu3LvXldt/WPPvUgOCSc+GM9RppmMMw+xgdCaChLQrkk+2vXRI4fLg49ZR+NCRlVP2hjIO++KMZ8xhZ0Einow/WkuFnMrjpqO3vqk7MGIBPPvUEDElpYXIKuGT+66hhSsv0f4ZJnLxjPbIqI5HLjLsffTgAMbZANVcIvwspyXTF24PwsgrKVkzjI0kk4pmKS1t0CwQEquw1bAD2VGhcL6o+FUfZ2xtUqEV0g5N9ss88k6+u2R0VQMVTSM759mK99z2GqMT4gOTVioUAdCfaKkDoSxI/H8KFqPh8zy70WLdDnvQHgNtgcfkakhVG5x51cKMjYfCkm3JB39agCmeIDAcEjmKkXAI+0PaR/CvJGmkHQvwoUirk7D4edQD//2Q=="}, {"id": "r397", "title": "Monkey Bread", "meal_category": "snack", "section": "Sides & Snacks - Simple and Flavourful", "tags": "", "description": "", "kcal": 514, "protein_g": 22.4, "carb_g": 81.9, "fat_g": 10.6, "fibre_g": 3.9, "prep": "10 min", "cook": "12 min", "makes": "1", "ingredients": ["Greek Yoghurt 130g or 4.6oz, 0% fat", "Self-Raising Flour 85g or 3oz", "Lotus Spread 25g or 0.9oz", "Cinnamon 1 tsp"], "method_steps": ["In a mixing bowl, combine the self-raising flour and Greek yogurt. Mix until a smooth dough forms. Adjust the consistency as needed—add a little more flour if the dough is too sticky or a bit more yogurt if it's too dry.", "Divide the dough into 8 equal pieces. Roll each piece into a ball.", "In a small bowl, mix together the sugar and cinnamon. Roll each dough ball in the cinnamon-sugar mixture until well coated.", "Place the sugar-coated balls in a small microwaveable bowl or dish suitable for baking.", "Drizzle the melted Lotus Biscoff spread evenly over the dough balls. Preheat your oven to 180°C (356°F). Bake the Monkey Bread for 12 minutes or until the dough has puffed up and the top is slightly golden."], "allergens": "Contains lactose, wheat.", "image": "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"}, {"id": "r398", "title": "Roasted Carrot Delight", "meal_category": "snack", "section": "Sides & Snacks - Simple and Flavourful", "tags": "", "description": "", "kcal": 84, "protein_g": 1.3, "carb_g": 6.6, "fat_g": 5.9, "fibre_g": 3.0, "prep": "10 min", "cook": "30 min", "makes": "4", "ingredients": ["Carrots 4, large", "Black Pepper twist", "Olive Oil 1 tbsp", "Capers 1 tbsp", "Sesame Seeds 2 tsp", "Garlic 1 clove", "Pistachio Nuts 3 tbsp, chopped", "Parsley 3 tbsp chopped", "Salt 1 pinch"], "method_steps": ["Preheat your oven to 200°C (392°F). Prepare a baking sheet by lining it with parchment paper.", "In a large mixing bowl, combine the peeled and sliced carrots with olive oil, coriander, cumin, salt, black pepper, and minced garlic. Toss everything together until the carrots are evenly coated with the seasoning and garlic.", "Arrange the seasoned carrots in a single layer on the prepared baking sheet. Roast in the preheated oven for about 20-30 minutes. The carrots should be tender and start to caramelize around the edges.", "While the carrots are roasting, prepare the garnish. In a separate bowl, mix together the chopped parsley, capers, pistachios, and sesame seeds.", "Once the carrots are roasted, remove them from the oven and allow them to cool slightly on the baking sheet.", "Transfer the roasted carrots to a serving dish. Sprinkle the parsley, capers, pistachios, and sesame seed mixture over the warm carrots, distributing evenly."], "allergens": "Contains tree nuts, sesame.", "image": "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"}, {"id": "r399", "title": "Roasted Mediterranean Veg Tray", "meal_category": "snack", "section": "Sides & Snacks - Simple and Flavourful", "tags": "", "description": "", "kcal": 200, "protein_g": 5.2, "carb_g": 25.3, "fat_g": 8.4, "fibre_g": 4.8, "prep": "10 min", "cook": "50 min", "makes": "4 portions", "ingredients": ["Bell Pepper 3, (red, yellow, green)", "Potato 8 new medium sized", "Cherry Tomatoes 150g or 5.2 oz", "Salt pinch", "Courgette 1, large", "Black Pepper 5 twists", "Aubergine 1 medium", "Oregano 1 tsp, dried", "Red Onion 1 large", "Thyme 1 tsp, dried", "Garlic 4 cloves", "Olive Oil 2 tbsp"], "method_steps": ["Pre-heat the oven to 180 degrees.", "As the oven heats, prepare the veg. To a roasting tray, add the peppers (deseeded & chopped), tomatoes (whole), courgette (cubed), aubergine (cubed), red onion (peeled & roughly chopped), garlic cloves (crushed), potato (cubed), salt, pepper, oregano, thyme, and olive oil. Mix well.", "Cook for 50 minutes. Mix well after 25 minutes.", "Allergan Information Allergan Information", "None"], "allergens": "", "image": "/9j/4AAQSkZJRgABAQAAAQABAAD/2wBDABELDA8MChEPDg8TEhEUGSobGRcXGTMkJh4qPDU/Pjs1OjlDS2BRQ0daSDk6U3FUWmNma2xrQFB2fnRofWBpa2f/2wBDARITExkWGTEbGzFnRTpFZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2f/wAARCABqAKADASIAAhEBAxEB/8QAGwAAAgMBAQEAAAAAAAAAAAAABAUAAgMBBgf/xAA6EAACAQMCBAQCBwcEAwAAAAABAgMABBESIQUxQVETImFxMpEGFEJSgcHhFSNicpKx8DNDU9GTofH/xAAaAQADAQEBAQAAAAAAAAAAAAABAgMEAAYF/8QAJBEAAgICAgIDAQADAAAAAAAAAAECEQMhEjETIgRBUTJCYWL/2gAMAwEAAhEDEQA/AH/yqrdhXDbkf70n9X6VDDggB5MY56v0qhEqc9q4Tk/DyqxhP/JJ8x/1XNBU7SMB7iuOIqqGJHXcnNQINR7c+dVkBjALzsAemxJ9tqkbSPtGCo+8dzSuSQyg2alCBnYDuTiuAIPtfLJq8doTu7En1rXRFGBqIGeWTQ5MdQRgVB5avlVhGMbhqGuOJeFIrAARDmMbkVonGrF2x46rvjzAiowzwm9Mr4HVpGohX+KuNbA9Qccsism4oGUNCFZSOvOgDxNEdyHYsPMVJ3Ao+ZPrYFiGDQupyF1D+E5od5SM7gEHlRdnMk8CyMdJbvtXJ5QZ3hkjDqoBDGneRJWxPH+AqyZUk+bIyMHGaosqyAYGN+hyRUms2lJ+rzspI/02wD+BrJbWRWwXKHO+QOdMnfQjjXYSrjfII32ruQ2QM5rDwXVciUnG2MDerCOUHaX8dIphC4Vh8W3qKjAkYBNV/f8ALxRn+WoDP98f0iidoYnUdvMPXFUCs24Or3q4Wddsodu5qFJu6DOw51x1HNB6ke1YTzeC3hx4eU+my/rVriaS2iCkhpmHlI6etSytNI1tuT3pJS+kUhBdszihRW13EgLHnk70VDdW5IUNpJ6MMUHxiLQUnAbYEEDl8qXPL9XtixUyS4znP47e1YZZpwycdUalBONhXEOJzx8QjWFh4YbBA69/wxQETzcX4m8rzGKKMErjfHYf3oSHiFzH4pgwvi7kOM5OMZzTPhLWv1h4nRAGiSRARzxnJoZJXF2wRr6FXF5rm2ZkZlaMkDXpxXHuoZFhENsrI5ypbIbAxk1vxhp7mTQq6nc5BOOQoGzibMYmUxyxHGBsWz2pIRhRZylQfch9Cva2To6nOQRuPxojXZ/sxDcTkzEamA2Oeen2qkt14PlJL6iFKONwTywaovD7olmLxoDyHP8AtTJfhN/7Cbmd4IIJBENLfErn4B3oYcZ8WYSaGJ2DNgYI70subyZ7aQPNhVJGjqCOQPpRviKLXaEqCPsbe9F/9fYVH8NJb+QSCWTB6qB09jTuCVLq2j8Q51LlXHMV4si4eYqobQDsXbOBXreGRBbWGNuYXb1qmK4Om+w5owpUbNE0TBXOR0I5MK6EwNiaNeINHobkeR7HvQI+sJIUcR7eprYmYZRomH++cdKsjEc251Yq+wbRvy8xrpWUc1jx70wlB640gDl1wagDBiWbI5+1Vy6gAJgE4wD0/Kq3RKW0rdSAKUpQHFm6u2kblnYdhTCSRbeFnbkozQ3D0xHnvWfG4bia1AgIwpyynYn8am21G0VW2YyfSCHQrLCzA55sBypBZX0F1cZ8R4pdZyV3wOmO9F3KLDZrHIutj5mJOdO1C8EtIkgeSdCxALKjjH+dKxvIpp8ukWUa6NeIWblWnjmEzZ0sigDOOvvQdzHbzWoaK4KyRZZDkjJPT3q7OIATAXTWvmBOVJ9QeRHeqRG6nVpYLdGjAyC/2j+VKmq9Sixf5TdFY74fVPFl88wOktgjarQXBDfWZSVYHMYbbfv7Vm8Et2qG1UxkZ1kqQAw6Gh5bSSdSq3OudPjhxvnrTLHe+hvSHex6bgzoheRHB+LrQs/FRZYWZy2R5QvI70tgguQqRoAWffboO+e1ZpYiW5CvOCT1Axn2ptXskwu84fouxeO4UuPFMIHIDYnNFSTrIoMSYXkMVldXUpdYzhsp4eFXORg5FZi4jS1CDPiZ3ztgdqjJOS2XwpDKxtxd2DxzbDdMZAxnkQf8zS9LyUXqRsW1w5jIXYA8sj350LJxJ4HXwVUjO5YA4PetXkUxI/j6pHGX9D70yi0rZ3iUpPZ7CxufFiVGI1Y75z61peKRF4g5pz9q8ta8WZESEqJiPnj3r0fDppLiIiYY1ZAz2Na8c29Mx5IUcgmBJ6E7/FmtC7NyZfUGhEk0OAcgA4J7USJIUcKXQMxwBncntV9GbZubfSRmRwP5zVZ0C2kmCT5lJyc1qXydzkY7VCokikQDdlyNuo3otaOj2iWe0K9KW8S4lcLLJFGhAU4xjc0xsWzEB2qXdmkx8UIDMo8p7+lZ8kXKNJmiLSezy8sN3JMJ2iSNRg4djk9OXKq36XDxrNArKu2p87Yz60ze4LyNGEAYthtsFT1JqvGmKcAkCggvhRkbj1rMtLj9FltnnOMmSOZ4I5dUfVjz39atY8Ykj8OCVgUHNuWf5u4oxLARQK77FlwCT8Q9aQ3SiC4IGcdKfG4T9Uh8qmqbdjW/4rm502JAyMSFfg5bVlwU3qCaRLcypnDybc/8NW4ZbQPAA8RDEYLatqZQRrbW7RxO8ccnmZTtRlKKXFkt9gyvdDh8qzxqjgaiFIzo6D50lLzTSLIBsu6b7Zpy6M9ybeOcAMOT78xWA4bLHdxWLAOyJsRsMczz671OE4puznF9g7XpW7hlIwFIyuOQ60/M8cEYMcSNETvy+dA230fu/H1S4RBtnnQPEJ5rS6a2jAOjGG5bUXTfqUik/wCmNuJTWgtHIt4ySh30DtSKzhcuniLIFxqHlOWHpnnTHgMP7VjZ5pgoQ4KUwurSyuLZhqCuCVRTzyNhj0rlKnxZzaW4MXzS+GgUS+QDOVGSc02g4keF2cQnLSzFdWnO/wCJ7ULBw2Kyg+tXUjyKmNKE8z0oF2a5neR+bHPtVf467HwYlldy6Ro/GZfHaTRhWYnSHNUmvvEmEsBZSDkMdyDQtzHpO1Wt4+QpJNy7Ni+NhTtI995wjFguem9WBKMrYGBvzrH9nR8vEn/8pqHh6Bd5ZwexmNb20uzz9X0XC/V7kqPgfdTV5bkRZAXUQMkZxUSFDAINZyu6MxyaBu5DHINSeYnQxP2c1GbcVovD2M7+SC5OtFKzqe3xZ2wTS3i8k1zatZRoRKoVtTHYjP8A7rsvEfqszprDJj4XG/vmtIbeG6jE+kq5YkNk5HtWTmnsuk0KLr628kUU40M6g7HmB/8AKFW3hluotCByScKx2q9/cSR8QnLM8uF8MPjZdqDiuLiC88WOMOPhCsNsU/BKPqFzbez078LljSOO2TJJ1NjZaEvra5ieMXceiJmA1ZyCfWjeC3t5fWzSygQIDpXTzbHOlvELGa84zEJ7qSVNYypONI9KkuV+wO+jd7WG1ibEg15wFI2Az358qBmvTFxNLxQ2CpXc6gu/PNH8ft4LaxQIqKvPA3JFJbAgDXIdz0J5elGPsm2EexcUmuP3ceZnY/CPsjue2KpLw2CKYSXQUzSnYc1UDkM96EKx+CdRIGncRHGd+1MLxEuuHqC5CjDIwbJB7GkbUGgg6WttayM0aBCPunBz/hptw2zhIV2jy/3juays+FSyRo0kmsDuN6cwwiJABWrHB3bJya6Qg+lb6Ft4lGAdTflSiDBG56U7+lsJxbS9BqU/3pBFuStLP+2fU+NXhVHbrSRsc1aBQvhnHNakkQVCc9KxWTCoQeRxS/ZU+kW+kv7DNC3EiozO7YUbkmrGRkUsurl0GaDuLOS7YeNIdH3FGM+9acuOU5aPPQmooysppbyVpgpjiGygnc+tG3NuvELYxO/hzAbSCpFGUGhYwFHKiTAqjDHf02pnxhGmCLk5WjyM/AL+S6KSlV/i1Z1D0o6WBuE2IjVjIoXysR17Gm1zfrb3KW8yF0dchuZGO/8A3WuiOVPKVdD0beo+CLjov5XezzVhwrxI8smrVz33962bg0EMLBgMEAZJAJPcdjXoUjRNgumlnHOENxFUMM3hMuc5GQaTJhk64sKn+gtuVih0u+posjGRSnid5LISLdQZGwM9AKNh+jN34oaa8yo6LnetbiwHD4cuS0YJIcjdT2pHjlHbHjJMS3Nvc8QizcOFZVAUDltW8ETEBipC8t+hrVp5GJS1j8VvvdKIg4LeiMt4gYsckE43pXFyj6o519lUZY05Akb02tuFwShXYHAOQoO2fagY+C3xGkiMbfGzZ39qdwKtnbqJpV2G55U+CElfJCSf4bKgUYAwKyurqGyiLyNvzAzkn2oDiHHo4FIi59CfyFeduZZ+IuWctpPzNaidmPGOLzcQvAQf3S7BRyoeOXDA0zg4aAgbT+GKF4jYmD97GMoeYH2ankg2uSN3w86T4S+zksuYSDQKv0PfNR5SVxWBbDA1Ls3yaR9KzNq/0Y++df6V3XOP9pP6/wBK4w2NUG2MV9A80XE0ykERLsfv/pQd/ecRncJbLHEnVtWST8tqYQjVsd/euXShcYAHtUpJSlTHVqNoW21vJETLKDJIRuxfJ/tW58QHKoEb+f8AStQTk1cbrvvVEkhOwdbu6T4okZe4ff5YrQcSiGz5Q+oIqOBqHtWLDy13FM5SaClv4G5Op9mFckngljZHXUjDBB60umiQruinbtQnhpk+VflSuI6yMaxtZWw/dxhQPUVWbjUEQ+JB7tn+1LPCj+4vyqqxp4vwr8qHELmzebj7uCIQ7fyrgfM0BJNf3Bz4YQHrqyfnTONV0jyjn2rVAD0FHiLyYnisZs5aNWJ6lzR8Ucka4WJPxY/9UWgHaruBpO3SjxR1sFJmx8Ef9ZH5VnIJXXBSP18xP5UUoGBsKxudk2rg2IrrhBZy0bIn8Izilk1nLGceU16v7I9qDuVGrkPlSPHHsuvkZKqz/9k="}, {"id": "r400", "title": "Roast Root Vegetable Tray Bake", "meal_category": "snack", "section": "Sides & Snacks - Simple and Flavourful", "tags": "", "description": "", "kcal": 232, "protein_g": 4.3, "carb_g": 45.2, "fat_g": 4.0, "fibre_g": 10.6, "prep": "10 min", "cook": "30 min", "makes": "2", "ingredients": ["Parsnip 1 average size", "Black Pepper 5 twists", "Carrots 2 medium", "Salt pinch", "Beetroot 2 small", "Rosemary 1 tsp, fresh", "Sweet Potato 1 medium", "Red Onion 1 small", "Olive Oil 1 tsp"], "method_steps": ["Preheat the oven to 200 degrees celcius.", "Next, wash peel and roughly chop all of the vegetables and place them in a roasting tray. To the tray, add a tsp of olive oil and a tsp of coarsely chopped fresh rosemary and mix well.", "Place the tray in the oven and cook for 30 to 40 minutes"], "allergens": "Contains none.", "image": "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"}, {"id": "r401", "title": "Rosemary Smashed Baby Potatoes", "meal_category": "snack", "section": "Sides & Snacks - Simple and Flavourful", "tags": "", "description": "", "kcal": 270, "protein_g": 4.9, "carb_g": 42.1, "fat_g": 8.4, "fibre_g": 2.7, "prep": "5 min", "cook": "50 min", "makes": "2", "ingredients": ["Baby Potatoes 500g or 17.6 oz", "Olive Oil 1 tbsp", "Garlic Cloves 2", "Salt 1/4 tsp", "Black Pepper 1/2 tsp", "Fresh Rosemary 1 tsp"], "method_steps": ["Add the baby potatoes to a medium pan filled with boiling salted water. Reduce the heat to medium and let them simmer for 10-15 minutes, or until they are completely cooked through. Once done, drain the potatoes and allow them to steam dry for a few minutes.", "Preheat your oven to 190ºC (375ºF or gas mark 5). Take a medium roasting tray and transfer the drained potatoes to it. Using a potato masher, gently mash the potatoes, ensuring they retain some of their texture.", "In a small mixing bowl, combine the finely chopped fresh rosemary with a generous pinch of sea salt, freshly ground black pepper, and enough olive oil to create a seasoned brushable mixture.", "Brush the seasoned olive oil mixture over the mashed potatoes, ensuring they are well-coated. Nestle the unpeeled garlic bulb amongst the potatoes.", "Place the roasting tray in the preheated oven. Let the potatoes roast for approximately 40 minutes or until they achieve a crispy, golden-brown exterior."], "allergens": "Contains none.", "image": "/9j/4AAQSkZJRgABAQAAAQABAAD/2wBDABELDA8MChEPDg8TEhEUGSobGRcXGTMkJh4qPDU/Pjs1OjlDS2BRQ0daSDk6U3FUWmNma2xrQFB2fnRofWBpa2f/2wBDARITExkWGTEbGzFnRTpFZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2dnZ2f/wAARCABqAKADASIAAhEBAxEB/8QAGgAAAwEBAQEAAAAAAAAAAAAAAgMEBQEABv/EAC8QAAIBAwMDAwMEAgMBAAAAAAECAwAEERIhMQVBURMiYRQycSNCgZFSwXKSofD/xAAZAQADAQEBAAAAAAAAAAAAAAAAAQIDBAX/xAAjEQACAgICAQUBAQAAAAAAAAAAAQIRAyESMVEEEyIyQWFx/9oADAMBAAIRAxEAPwDb0tXdDUwOa9rNUIAI1e0mvTXcduuqVwo+anXq0EjfpkMvkUnJLtjSb6KMGub0xJFkXUpyK8zBRk07ECPxRac0LNqiLIN6GK5BT3bEVHuxurK4sZ6dd9Oki7y+CPb5qlWDDIIqoyUuhNNdgelXvRFFmu5qiRZiFc9OmE/NAc0AAYxXDHRZNCWNAAmOhMdGWNCXpAAYxXPTFETXCTQA9InYbDanJAV55p7EoMKKkmmfONf8CuXPmSVRNYQ3sluOlRzMXnOvwDUogigjZI0AFXF9+WJNKnjODvjPNedKDmrTOhSoHpPqFWVh7QdqvaEMPc1RW16lupRl+ARXR1BdWknINbvM1FQbI4W7Q31kiypGRUd1eQx7lcfNQ9RvHtrsESKY333P2/GKbCYr1ljn9jNwvmsX7j76NEktkcXWWldwVxGO9aVheh2Gl8qaVH0yx9yRRlyW0kZpidIFm2VUIM5xnNbJ8ZXFkumqZsRqGGrNSXV+F1rGNRXk0YLYC6/bjtQy2aekTHyearLkyXoiEY/p621mD1GbPfAo4pkfcnal2aSqmk4Ip72auoZTp84ohlnSaFKMboaqxuNjXHhHY1JHZ3Bm1JLpQear9VQMM24711Q9RFr5aM3DwSyHScZpZamzIC+VOc0DJg4NaxyRn9WQ012L1714yV5l01xuKsRTLeF2ILCkowAxnONqn9ur7t6qjtmYEnY+O9eBBzmzuaSDUa1LnCqNixOAKJ4opbYtDIWPOD3r0k4iRI3A0rttWfK3pAMm2k547d66XUeyKbF3SyJDrhT3EZKv2rI6Z1AJO7eovracgPwxzx8Vo3l2Y4lkWXVjkFcj/wA4pVl0my6hPOd1c4cMvcH4qse9UN6I7q5aa3Bf2ytKSy4yPg1ZYMEl9XUGcHDZH2+MU646LHGgVbstvsHTO+PipR0+8Vh9h34XO9KRSpj5r2O2mXDEaTlsDmuS9QaVcLKyDGwzSYenXAf9V0TJOFbcn+KQlvPNqziFg2Arqdx5pca/R/Ert+pfShAzao1znuTmto3CLF6usaMZJ7Yr5c9KucGQOrryCOf6NUO08fTPSgie4kl9pHZQe9V4SZLRuRdSVIzKGVoSdiu+PzVTXoA2xXzcNu3SLGVpjqc4OGODjyceKvsXbqMIdQASdOQ2RjPJ8UKT34JcV2aqXPrxa1OMnAHmkSFwTldj3rpjSyQKrlgDsDSDerKDoO6ncGsZR5dsF/BXUOqQWTKHZgCNvbmmWnU7e5BKyKR3B2Ipw6cl0fVliX1sDSz7gfxT1s00YeFA3BIAwa0xS4u12EkmqYuRcbqykfmksSewoJIYUu9IhKyLw+nYbea6/t+7jyK9DHlU/wDTnlGjShjTGViCkn/HFcdFdmUsT+Cf9U9mEaDH9Uhjg9sYya4+tG3ZJeBDhm/buCOfxWaLoMjlcsM5w37ap6hO0KggZHBrNF3Gs2BpCEbq2xz5BrB/Nm0Y6AadtBka3wfGrc1f0e0lRmu9RQSDAXnas+RfVnQq2qDIzjkfFbkN0zwKsJ0EYzhc/wAU01H+CknRVLGPasnbc4NLU6U1ZOo817EzyAyKcNxXZRJuQjYA8Vm5TbuKIVCZHXYL7d84AxmohmN5JXxrY4JBO4HFFNNu+SoC4HPFRvP6jFQc54A71CjKWmWht3ctOnoxnSSRk8fxQ/VvFdxLG5zvnx+BV8FoiWyKw953bfk0NxArpsq/1WnLiqRacehbrD6DYVTqOoknOT5pEd2tlHJKzjbbcYyfFEYcjS6jSv2jwazrewkuupsoLOCC3wM9jShUvsxVo0Le6e6R5J2IZh9nGBRnpluhVtc2lgDnVyKfb9OaViyyIAvtYb5B8YNWv0/TGFLEgDvtWsFLejOUlehtrcpIVZDt9v8AVMurmKKSOJnKs+6j5qCBLe3kJ+oA3yEB/wDtqY8lrfqHHpylOGBzir3RDqw9LF/fjc7dsipbnCyEEDntRs2kaVwABgfFSu25V9896z5+CqNCS6MbEEEADOTxQRy6k9Q5wftA8eanvLW7uITH6TDUcE5GAKO4juWfCQPjtwKqUMndMSaFzBJ1Ktx81MvRPry3pMqaeSaoFjeMN4wv5atnp9o9vbBGI1Hc480oYpp3JUVzpaZk3HS7axgBigV2Qe4sudRquG5DWYkji9N2XJTGN/FWXCMwIbipcsJNJUBMc53q3ab2Ju0KNyzhWyykcrTWuFwTgjzjiltDofUMkHtXZJpEU6IwxJ3wcVKcl2xaOGSJgcEZON8UuS3jnIbABTggCuyIjnP2se4pEkvoMFMgAPG+KzlOS7WhpeDl56sSakGrA3yakF8hJXUCfHinSSmWQKrZA+6qorWBwNUSE/8AGtMeD3FfQ3Pj2ZhuN2ywIzkYHxV/Ro2kicNCYlIJDE7OT5HxQ3NpAs6JFEmonLEDBArUUqigdviocVjnxHdxsle3uECqHQrj34/1S7U3I1LPKGLZyuP91W/kHFQSysLj7faRjNTKbiJKxV7Yr6DrGNROMYODU3SV+mWeNSSFYAE88VRcyPJG6q5XUMbVPbqYo92ye/zTjkTWg4lVxKFIJzg7ZHmpZLgA4J/FMeNbnCMzKM59tV29pBGchfd5PNdGPA57siU0tGsHbzRas96ArXD8V6RzhRkTsST7FOPyaN5gNgcVE1vLoKrIQM5FSPZXRJ/VBrgyLLf1N1x8mi92vdqlnukBHfPio2sbjGPVb8gCknprknVLMc871n7eV9juJebsY3oPqo/8tqiXpKZydZ/LGmr0tB+w0LBk8hyiNa5jwfcBSWaKdgMBjmnp0uPvGKph6fFGdkAq4+mlabYnkQiG3xwKp0tHGzAcDNUpCF4oblX+ncRgF8bZ4rt48Voyu2fL2N6887u2csd/ituOdQgGd/msW1srm3klaW2K5ORp3o5J5SMCGUAcnSa8nJinztI724y6ZsNKCOanuJ0AwSKynmuiuEik/wCppf0vUZl2hYZ7scU1hnL8IqK/S15VC51DekSTqF5znjHeuw9BvJRieUKp5C81qWvRYoANskd23reHpH+mUsiXRHZRuz62BG2wrSjQ+Kpjt1TsKZpArvhBRVI53K2OK0OmmmhNWIXxXue1Ga8KKAXj4rmR4p/alkUqA57T4rwC0JoTzQA7Ar2MdqUproNMBm1eIyN6WvNGOKABwveuFENdahNIZ4Kg7DFFpA4xjxQ17O1MQYweNjXCwXYkYqWRmDbMf7qG5kfV9zf3QBqPPGn7hSXvoxxuaymZj3P915WOOTSsKP/Z"}, {"id": "r402", "title": "Rustic Fig & Cottage Cheese Toast", "meal_category": "snack", "section": "Sides & Snacks - Simple and Flavourful", "tags": "High Protein / High Carb", "description": "Savor the delightful Rustic Fig & Cottage Cheese Sourdough Toast, enhanced with honey and crunchy granola. Enjoy the tangy sourdough base, succulent figs, and creamy cottage cheese, perfectly balanced by the honey's sweetness and the granola's crunch.", "kcal": 192, "protein_g": 9.4, "carb_g": 33.4, "fat_g": 1.8, "fibre_g": 1.6, "prep": "5 min", "cook": "1 min", "makes": "1", "ingredients": ["Fig 1", "Sourdough 1 slice, whole wheat", "Low Fat Cottage Cheese 2 tsp", "Honey 1/2 tsp", "Granola 1 tsp"], "method_steps": ["Using a blender or food processor, whip the cottage cheese until smooth.", "Toast a slice of sourdough to your desired level of toastiness.", "As the sourdough toasts, 1/4 the fig.", "Spread the cottage cheese on the toast, followed by the fig. Finish with a drizzle of honey and a sprinkle of granola."], "allergens": "Contains lactose, gluten", "image": "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"}, {"id": "r403", "title": "Serrano Ham Wrapped Asparagus", "meal_category": "snack", "section": "Sides & Snacks - Simple and Flavourful", "tags": "", "description": "", "kcal": 144, "protein_g": 17.4, "carb_g": 1.9, "fat_g": 7.5, "fibre_g": 1.8, "prep": "10 min", "cook": "10 min", "makes": "1 portions", "ingredients": ["Asparagus 6 spears", "Serrano Ham 3 slices (50g)"], "method_steps": ["Preheat the oven to 220 degrees. Next, boil a pot of water. Boil the asparagus for 3 minutes. Add a pinch of salt to the water to help maintain the bright green color.", "Take the asparagus out, let it cool, and wrap two spears with one slice of serrano ham. Add them to a roasting tray and cook for 12 minutes."], "allergens": "MyFitnessPal", "image": "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"}, {"id": "r404", "title": "Sesame Fried Greens", "meal_category": "snack", "section": "Sides & Snacks - Simple and Flavourful", "tags": "", "description": "", "kcal": 150, "protein_g": 12.2, "carb_g": 9.4, "fat_g": 7.1, "fibre_g": 5.3, "prep": "1 min", "cook": "6 min", "makes": "2 portions", "ingredients": ["Tenderstem Broccoli 10 spears", "Kale 200g", "Edamame Beans 2 handfuls (shelled)", "Sesame Oil 1 tsp", "Green Beans 10 pods", "Soy Sauce 2 tbsp, light"], "method_steps": ["To a pot of boiling water, add the tenderstem broccolini, edamame and green beans and cook for 3 minutes. Once cooked, drain and leave to the side.", "Next, to a very hot pan or wok, add a tablespoon of sesame oil and then add all of the green veg. Cook off the greens for 3 to 5 minutes before serving."], "allergens": "Contains soy beans, sesame, may contain wheat.", "image": "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"}, {"id": "r405", "title": "Orzo & chickpea soup", "meal_category": "lunch_dinner", "section": "Under 300 calories", "tags": "Vegetarian", "description": "Rustle up this healthy, low-fat, low-calorie soup with orzo, chickpeas, veg and a can of chopped tomatoes. Top with grated parmesan to serve", "kcal": 189, "protein_g": 8.0, "carb_g": 26.0, "fat_g": 5.0, "fibre_g": null, "prep": "", "cook": "1 hour 20 minutes", "makes": "6-8 servings", "ingredients": ["2 tbsp olive oil", "1 onion, chopped", "2 carrots, chopped", "2 celery sticks, chopped", "2 tbsp tomato purée", "3 garlic cloves, chopped", "3 rosemary or thyme sprigs", "1 litre vegetable stock", "400g can chopped tomatoes", "400g can chickpeas parmesan rind or vegetarian alternative (optional)", "150g orzo extra virgin olive oil, to serve"], "method_steps": ["1. Heat the olive oil in a deep pan over a medium-high heat and cook the onion, carrots and celery, including any leaves for 15 mins until softened. Stir in the tomato purée, garlic cloves and rosemary or thyme sprigs. Cook for a few minutes until the purée is caramelised. Pour in the stock, chopped tomatoes, chickpeas (and the liquid from the can) and parmesan rind, if you have one. Simmer 15 mins.", "2. Pour boiling water over the orzo in a heatproof bowl and set aside for 15 mins. Drain the orzo, add to the pan and cook for 5-8 mins until the orzo is tender. Fish out and discard the rosemary stalks and cheese rind, then season well. Drizzle over extra virgin olive oil and grated cheese to serve."], "allergens": "", "image": "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"}, {"id": "r406", "title": "Kidney bean curry", "meal_category": "lunch_dinner", "section": "Under 300 calories", "tags": "Vegetarian", "description": "A rescue recipe for when there's nothing in the fridge or when you fancy something cheap, this curry is delicious and filling. It's healthy and vegan- friendly, too.", "kcal": 282, "protein_g": 13.0, "carb_g": 33.0, "fat_g": 8.0, "fibre_g": null, "prep": "", "cook": "35 minutes", "makes": "2 servings", "ingredients": ["1 tbsp vegetable oil", "1 onion, finely chopped", "2 garlic cloves, finely chopped thumb-sized piece of ginger peeled and finely chopped", "1 small pack coriander, stalks finely chopped, leaves roughly shredded", "1 tsp ground cumin", "1 tsp ground paprika", "2 tsp garam masala", "400g can chopped tomatoes", "400g can kidney beans, in water"], "method_steps": ["1. Heat the oil in a large frying pan over a low-medium heat. Add the onion and a pinch of salt and cook slowly, stirring occasionally, until softened and just starting to colour. Add the garlic, ginger and coriander stalks and cook for a further 2 mins, until fragrant.", "2. Add the spices to the pan and cook for another 1 min, by which point everything should smell aromatic. Tip in the chopped tomatoes and kidney beans in their water, then bring to the boil.", "3. Turn down the heat and simmer for 15 mins until the curry is nice and thick. Season to taste, then serve with the basmati rice and the coriander leaves."], "allergens": "", "image": "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"}, {"id": "r407", "title": "Pea & broad bean shakshuka", "meal_category": "lunch_dinner", "section": "Under 300 calories", "tags": "Vegetarian", "description": "We’ve turned a classic brunch shakshuka dish into more of a sharing main course by adding seasonal spring vegetables like peas, broad beans and asparagus", "kcal": 199, "protein_g": 13.0, "carb_g": 7.0, "fat_g": 12.0, "fibre_g": null, "prep": "", "cook": "50 minutes", "makes": "4 servings", "ingredients": ["1 bunch asparagus spears", "200g sprouting broccoli", "2 tbsp olive oil", "2 spring onions, finely sliced", "2 tsp cumin seeds large pinch cayenne pepper, plus extra to serve", "4 ripe tomatoes, chopped", "1 small pack parsley, finely chopped", "50g shelled peas", "50g podded broad beans", "4 large eggs", "50g pea shoots"], "method_steps": ["1. Trim or snap the woody ends of the asparagus and finely slice the spears, leaving the tips and about 2cm at the top intact. Finely slice the broccoli in the same way, leaving the heads and about 2cm of stalk intact. Heat the oil in a frying pan. Add the spring onions, sliced asparagus and sliced broccoli, and fry gently until the veg softens a little, then add the cumin seeds, cayenne, tomatoes (with their juices), parsley and plenty of seasoning, and stir. Cover with a lid and cook for 5 mins to make a base sauce, then add the asparagus spears, broccoli heads, peas and broad beans, cover again and cook for 2 mins.", "2. Make 4 dips in the mixture. Break an egg into each dip, arrange half the pea shoots around the eggs, season well, cover with a lid and cook until the egg whites are just set. Serve with the rest of the pea shoots, a spoonful of yogurt and some flatbreads, and sprinkle over another pinch of cayenne, if you like."], "allergens": "", "image": "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"}, {"id": "r408", "title": "Salsa verde baked eggs", "meal_category": "lunch_dinner", "section": "Under 300 calories", "tags": "Vegetarian", "description": "Dunk flatbreads into these salsa verde baked eggs to soak up the lovely juices. Healthy and low in calories, it takes just 15 minutes to make", "kcal": 268, "protein_g": 21.0, "carb_g": 7.0, "fat_g": 12.0, "fibre_g": null, "prep": "", "cook": "20 minutes", "makes": "4 servings", "ingredients": ["5 tbsp olive oil", "1 tsp smoked paprika", "1 tsp cumin seeds", "400g can cherry tomatoes", "200g fresh cherry tomatoes", "2 garlic cloves", "1 small bunch of parsley", "1 small bunch of basil ½ small bunch of mint, leaves picked", "2 tbsp capers", "1 tsp Dijon mustard", "2 tbsp white wine vinegar", "200g baby spinach, washed", "4 eggs ½ tsp chilli flakes (optional)"], "method_steps": ["1. Drizzle 1 tbsp of the olive oil in a frying pan or skillet, and fry the paprika and cumin for 30 seconds over a medium heat. Add the canned tomatoes and fresh tomatoes, bring to the boil, then simmer with a lid on over a medium heat for 5-6 mins until the tomatoes have softened.", "2. Meanwhile, put the garlic, most of the parsley, the basil, mint, capers, mustard, white wine vinegar, 4 tbsp oil and 3 tbsp cold water in a mini food processor and blitz to a smooth paste. Season.", "3. Stir the spinach into the pan with the tomatoes until wilted (put the lid back on for a few minutes, then stir again to help it wilt). Make four dips in the mixture and gently crack an egg into each one. Cover with a lid and cook over a medium heat for 6-8 mins, or until the eggs are just set. Uncover the pan, then drizzle over the herby sauce. Scatter over the reserved parsley and chilli flakes, if using."], "allergens": "", "image": "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"}, {"id": "r409", "title": "Moroccan-style chickpea soup", "meal_category": "lunch_dinner", "section": "Under 300 calories", "tags": "Vegetarian", "description": "This easy chickpea soup is packed with veg and flavoured with aromatic cumin spice. Perfect for a hearty vegetarian lunch or dinner, served with flatbreads.", "kcal": 181, "protein_g": 9.0, "carb_g": 20.0, "fat_g": 5.0, "fibre_g": null, "prep": "", "cook": "25 minutes", "makes": "4 servings", "ingredients": ["1 tbsp olive oil", "1 onion, chopped", "2 celery sticks, chopped", "2 tsp ground cumin", "600ml hot vegetable stock", "400g can chopped plum tomatoes with garlic", "400g can chickpeas, rinsed and drained", "100g frozen broad beans zest and juice ½ lemon large handful coriander or parsley and flatbread, to serve"], "method_steps": ["1. Heat the oil in a large saucepan, then fry the onion and celery gently for 10 mins until softened, stirring frequently. Tip in the cumin and fry for another min.", "2. Turn up the heat, then add the stock, tomatoes and chickpeas, plus a good grind of black pepper. Simmer for 8 mins. Throw in broad beans and lemon juice, cook for a further 2 mins. Season to taste, then top with a sprinkling of lemon zest and chopped herbs. Serve with flatbread."], "allergens": "", "image": "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"}, {"id": "r410", "title": "Sweet Potato & Peanut Curry", "meal_category": "lunch_dinner", "section": "Under 400 calories", "tags": "Vegetarian", "description": "Cook this tasty, budget-friendly vegan curry for an easy family dinner. With spinach and sweet potato, it boasts two of your five-a-day and it’s under 400 calories (without the rice).", "kcal": 387, "protein_g": 6.0, "carb_g": 32.0, "fat_g": 25.0, "fibre_g": null, "prep": "", "cook": "45 minutes", "makes": "4 servings", "ingredients": ["1 tbsp coconut oil", "1 onion, chopped", "2 garlic cloves, grated thumb-sized piece ginger, grated", "3 tbsp Thai red curry paste (check the label to make sure it’s vegetarian/ vegan)", "1 tbsp smooth peanut butter", "500g sweet potato, peeled and cut into chunks", "400ml can coconut milk", "200g bag spinach", "1 lime, juiced cooked rice, to serve (optional) dry roasted peanuts, to serve (optional)"], "method_steps": ["1. Melt 1 tbsp coconut oil in a saucepan over a medium heat and soften 1 chopped onion for 5 mins. Add 2 grated garlic cloves and a grated thumb-sized piece of ginger, and cook for 1 min until fragrant.", "2. Stir in 3 tbsp Thai red curry paste, 1 tbsp smooth peanut butter and 500g sweet potato, peeled and cut into chunks, then add 400ml coconut milk and 200ml water.", "3. Bring to the boil, turn down the heat and simmer, uncovered, for 25-30 mins or until the sweet potato is soft.", "4. Stir through 200g spinach and the juice of 1 lime, and season well. Serve with cooked rice, and if you want some crunch, sprinkle over a few dry roasted peanuts."], "allergens": "", "image": "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"}, {"id": "r411", "title": "Double bean & roasted pepper chilli", "meal_category": "lunch_dinner", "section": "Under 400 calories", "tags": "Vegetarian", "description": "This warming vegetarian chilli is a low-fat, healthy option that packs in the veggies and flavour. Serve with Tabasco sauce, soured cream or yoghurt.", "kcal": 327, "protein_g": 19.0, "carb_g": 41.0, "fat_g": 6.0, "fibre_g": null, "prep": "", "cook": "1 hour 45 minutes", "makes": "8 servings", "ingredients": ["2 onions, chopped", "2 celery sticks, finely chopped", "2 yellow or orange peppers, finely chopped", "2 tbsp sunflower oil or rapeseed oil", "2 x 460g jars roasted red peppers", "2 tsp chipotle paste", "2 tbsp red wine vinegar", "1 tbsp cocoa powder", "1 tbsp dried oregano", "1 tbsp sweet smoked paprika", "2 tbsp ground cumin", "1 tsp ground cinnamon", "2 x 400g cans chopped tomatoes", "400g can refried beans", "3 x 400g cans kidney beans, drained and rinsed", "2 x 400g cans black beans, drained and rinsed"], "method_steps": ["1. Put the onions, celery and chopped peppers with the oil in your largest flameproof casserole dish or heavy-based saucepan, and fry gently over a low heat until soft but not coloured.", "2. Drain both jars of peppers over a bowl to catch the juices. Put a quarter of the peppers into a food processor with the chipotle paste, vinegar, cocoa, dried spices and herbs. Whizz to a purée, then stir into the softened veg and cook for a few mins.", "3. Add the tomatoes and refried beans with 1 can water and the reserved pepper juice. Simmer for 1 hr until thickened, smoky and the tomato chunks have broken down to a smoother sauce.", "4. At this stage you can cool and chill the sauce if making ahead. Otherwise add the kidney and black beans, and the remaining roasted peppers, cut into bite-sized pieces, then reheat. (This makes a large batch, so once the sauce is ready it might be easier to split it between two pans when you add the beans and peppers.) Once bubbling and the beans are hot, season to taste and serve."], "allergens": "", "image": "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"}, {"id": "r412", "title": "Spinach, sweet potato & lentil dhal", "meal_category": "lunch_dinner", "section": "Under 400 calories", "tags": "Vegetarian", "description": "A comforting vegan one-pot recipe that counts for 3 of your 5-a-day! You can't go wrong with this iron-rich, low-fat, low-calorie supper", "kcal": 397, "protein_g": 18.0, "carb_g": 65.0, "fat_g": 5.0, "fibre_g": null, "prep": "", "cook": "35 minutes", "makes": "4 servings", "ingredients": ["1 tbsp sesame oil", "1 red onion, finely chopped", "1 garlic clove, crushed thumb-sized piece ginger, peeled and finely chopped", "1 red chilli, finely chopped", "1½ tsp ground turmeric", "1½ tsp ground cumin", "2 sweet potatoes (about 400g/14oz), cut into even chunks", "250g red split lentils", "600ml vegetable stock", "80g bag of spinach", "4 spring onions, sliced on the diagonal, to serve ½ small pack of Thai basil, leaves torn, to serve"], "method_steps": ["1. Heat 1 tbsp sesame oil in a wide-based pan with a tight-fitting lid.", "2. Add 1 finely chopped red onion and cook over a low heat for 10 mins, stirring occasionally, until softened.", "3. Add 1 crushed garlic clove, a finely chopped thumb-sized piece of ginger and 1 finely chopped red chilli, cook for 1 min, then add 1½ tsp ground turmeric and 1½ tsp ground cumin and cook for 1 min more.", "4. Turn up the heat to medium, add 2 sweet potatoes, cut into even chunks, and stir everything together so the potato is coated in the spice mixture.", "5. Tip in 250g red split lentils, 600ml vegetable stock and some seasoning.", "6. Bring the liquid to the boil, then reduce the heat, cover and cook for 20 mins until the lentils are tender and the potato is just holding its shape.", "7. Taste and adjust the seasoning, then gently stir in the 80g spinach. Once wilted, top with the 4 diagonally sliced spring onions and ½ small pack torn basil leaves to serve."], "allergens": "", "image": "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"}, {"id": "r413", "title": "Mexican bean soup with guacamole", "meal_category": "lunch_dinner", "section": "Under 400 calories", "tags": "Vegetarian", "description": "This warming, spiced vegetarian soup packs in goodness and is filling too. The quick-to-assemble guacamole topping tastes as good as it looks", "kcal": 391, "protein_g": 15.0, "carb_g": 38.0, "fat_g": 15.0, "fibre_g": null, "prep": "", "cook": "30 minutes", "makes": "2 servings", "ingredients": ["2 tsp rapeseed oil", "1 large onion, finely chopped", "1 red pepper, cut into chunks", "2 garlic cloves, chopped", "2 tsp mild chilli powder", "1 tsp ground coriander", "1 tsp ground cumin", "400g can chopped tomatoes", "400g can black beans", "1 tsp vegetable bouillon powder", "1 small avocado handful chopped coriander", "1 lime, juiced ½ red chilli, deseeded and finely chopped (optional)"], "method_steps": ["1. Heat the oil in a medium pan, add the onion (reserving 1 tbsp to make the guacamole later) and pepper and fry, stirring frequently, for 10 mins. Stir in the garlic and spices, then tip in the tomatoes and beans with their liquid, half a can of water and the bouillon powder. Simmer, covered, for 15 mins.", "2. Meanwhile, peel and de-stone the avocado and tip into a bowl, add the remaining onion, coriander and lime juice with a little chilli (if using) and mash well. Ladle the soup into two bowls, top with the guacamole and serve."], "allergens": "", "image": "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"}, {"id": "r414", "title": "Masala frittata with avocado salsa", "meal_category": "lunch_dinner", "section": "Under 400 calories", "tags": "Vegetarian", "description": "A spicy twist on a simple frittata recipe, with Masala paste, coriander and plump cherry tomatoes. Pair it with our avocado salsa for a light and budget-friendly supper", "kcal": 347, "protein_g": 16.0, "carb_g": 12.0, "fat_g": 25.0, "fibre_g": null, "prep": "", "cook": "35 minutes", "makes": "4 servings", "ingredients": ["2 tbsp olive oil", "3 onions, 2½ thinly sliced, ½ finely chopped", "1 tbsp Madras curry paste", "500g cherry tomatoes, halved", "1 red chilli, deseeded and finely chopped small pack coriander, roughly chopped", "8 large eggs, beaten", "1 avocado, stoned, peeled and cubed juice 1 lemon"], "method_steps": ["1. Heat the oil in a medium non-stick, ovenproof frying pan. Tip in the sliced onions and cook over a medium heat for about 10 mins until soft and golden. Add the Madras paste and fry for 1 min more, then tip in half the tomatoes and half the chilli. Cook until the mixture is thick and the tomatoes have all burst.", "2. Heat the grill to high. Add half the coriander to the eggs and season, then pour over the spicy onion mixture. Stir gently once or twice, then cook over a low heat for 8-10 mins until almost set. Transfer to the grill for 3-5 mins until set.", "3. To make the salsa, mix the avocado, remaining chilli and tomatoes, chopped onion, remaining coriander and the lemon juice together, then season and serve with the frittata."], "allergens": "", "image": "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"}, {"id": "r415", "title": "Chickpea & coriander burgers", "meal_category": "lunch_dinner", "section": "Under 400 calories", "tags": "Vegetarian", "description": "High in fibre, low in fat and counting as 2 of your 5-a-day, this tasty veggie burger delivers on every level", "kcal": 344, "protein_g": 15.0, "carb_g": 56.0, "fat_g": 8.0, "fibre_g": null, "prep": "", "cook": "25 minutes", "makes": "4 servings", "ingredients": ["400g can chickpeas, drained", "Zest 1 lemon, plus juice ½", "1 tsp ground cumin small bunch coriander, chopped", "1 egg", "100g fresh breadcrumbs", "1 medium red onion, ½ diced, ½ sliced", "1 tbsp olive oil", "4 small wholemeal buns", "1 large tomato, sliced, ½ cucumber sliced and chilli sauce, to serve"], "method_steps": ["1. In a food processor, whizz the chickpeas, lemon zest, lemon juice, cumin, half the coriander, the egg and some seasoning. Scrape into a bowl and mix with 80g of the breadcrumbs and the diced onions. Form 4 burgers, press remaining breadcrumbs onto both sides and chill for at least 10 mins.", "2. Heat the oil in a frying pan until hot. Fry the burgers for 4 mins each side, keeping the heat on medium so they don’t burn. To serve, slice each bun and fill with a slice of tomato, a burger, a few red onion slices, some cucumber slices, a dollop of chilli sauce and the remaining coriander."], "allergens": "", "image": "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"}, {"id": "r416", "title": "Veggie yaki udon", "meal_category": "lunch_dinner", "section": "Under 400 calories", "tags": "Vegetarian", "description": "Pack in the veg with our flavour-packed Japanese- inspired yaki udon. It's healthy, takes just 25 minutes to make, and is low in fat and calories", "kcal": 366, "protein_g": 15.0, "carb_g": 51.0, "fat_g": 9.0, "fibre_g": null, "prep": "", "cook": "25 minutes", "makes": "2 servings", "ingredients": ["1½ tbsp sesame oil", "1 red onion, cut into thin wedges", "160g mangetout", "70g baby corn, halved", "2 baby pak choi, quartered", "3 spring onions, sliced", "1 large garlic clove, crushed ½ tbsp mild curry powder, or use 1 tsp garam masala", "4 tsp low-salt soy sauce", "300g ready-to-cook udon noodles", "1 tbsp pickled sushi ginger, chopped plus 2 tbsp of the brine, optional"], "method_steps": ["1. Heat the oil in a non-stick frying pan or wok over a high heat. Add the onion and fry for 5 mins. Stir in the mangetout, corn, pak choi and spring onions and cook for 5 mins more. Add the garlic, curry powder and soy sauce, and cook for another minute.", "2. Add the udon noodles along with the ginger (if using) and reserved brine, and stir in 2-3 tbsp hot water until the noodles are heated through. Divide between bowls and serve."], "allergens": "", "image": "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"}, {"id": "r417", "title": "Spicy roast veg & lentils", "meal_category": "lunch_dinner", "section": "Under 400 calories", "tags": "Vegetarian", "description": "Pack in an impressive 3 of your 5-a-day with this spicy vegetarian lentil dish filled with roast butternut squash, peppers and onions", "kcal": 321, "protein_g": 10.0, "carb_g": 38.0, "fat_g": 12.0, "fibre_g": null, "prep": "", "cook": "55 minutes", "makes": "4 servings", "ingredients": ["1 small-medium butternut squash (about 950g/2lb 2oz)", "1 red onion, halved and thickly sliced", "3 peppers (a mix of red, orange and yellow from a pack), deseeded and cut into 1cm or 1/2in-wide strips", "2 garlic cloves, finely chopped", "3 tbsp olive oil", "3 tbsp curry paste", "2 x 400g cans puy lentils, drained and rinsed", "150ml hot vegetable stock", "Large handful coriander, chopped"], "method_steps": ["1. Heat oven to 200C/180C fan/gas 6. Using a sharp knife, peel the butternut squash. Cut it in half lengthways, scoop out the seeds, then cut into 1cm-thick slices widthways across the squash.", "2. Put the squash slices in a large roasting tin with the onion, peppers and garlic. Mix the oil with the curry paste and drizzle over the vegetables. Toss well to coat in the curry mix and season.", "3. Roast for 30 mins until the vegetables are beginning to soften. Add the lentils and stock to the roasting tin and mix. Return to the oven for a further 5-10 mins until the vegetables are tender. Stir in the coriander and serve straight away."], "allergens": "", "image": "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"}, {"id": "r418", "title": "Egg-fried noodles with beansprouts", "meal_category": "lunch_dinner", "section": "Under 500 calories", "tags": "Vegetarian", "description": "When hunger strikes, a quick-cook noodle dish can be a saviour. This recipe uses beansprouts and wholemeal noodles, plus power-packed eggs", "kcal": 497, "protein_g": 25.0, "carb_g": 50.0, "fat_g": 19.0, "fibre_g": null, "prep": "", "cook": "12 minutes", "makes": "2 servings", "ingredients": ["2 dried wholemeal noodle nests (100g)", "2 limes, juiced", "1 tsp tamari", "2 garlic cloves, 1 finely grated, 1 chopped", "1 red chilli, deseeded and finely sliced", "1 tbsp sesame or rapeseed oil", "2 red onions, (200g), halved and thinly sliced", "15g ginger, peeled and cut into shreds", "1 small red pepper, cut into strips", "1 tbsp medium curry powder", "200g ready-to-eat beansprouts, rinsed and drained", "1 tbsp tahini", "3 eggs, beaten", "15g coriander, chopped"], "method_steps": ["1. Cook the noodles following pack instructions. Combine the lime juice, tamari, grated garlic and chilli in a small bowl. Set aside.", "2. Heat the oil in a non-stick wok or large, wide pan over a high heat and stir-fry the onions, ginger and pepper for 5 mins until softened (add the chopped garlic for the last minute). Stir in the curry powder and cook for a minute more. Add the beansprouts and continue cooking until the beansprouts start to soften and are piping hot. Mix in the tahini.", "3. Push the veg to the side of the wok and pour in the egg – you may need a drop more oil. Stir-fry the eggs so they are mostly set, then stir the veg into the egg and add the noodles and coriander, then toss to combine. Pile into bowls and serve with the sauce on the side."], "allergens": "", "image": "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"}, {"id": "r419", "title": "Indian chickpeas with poached eggs", "meal_category": "lunch_dinner", "section": "Under 500 calories", "tags": "Vegetarian", "description": "This quick, fibre-rich veggie supper is filling and good for you too. Chickpeas are a great source of manganese, which is essential for healthy bone structure", "kcal": 412, "protein_g": 24.0, "carb_g": 27.0, "fat_g": 20.0, "fibre_g": null, "prep": "", "cook": "15 minutes", "makes": "2 servings", "ingredients": ["1 tbsp rapeseed oil", "2 garlic cloves, chopped", "1 yellow pepper, deseeded and diced ½ - 1 red chilli, deseeded and chopped ½ bunch spring onions (about 5), tops and whites sliced but kept separate", "1 tsp cumin, plus a little extra to serve (optional)", "1 tsp coriander ½ tsp turmeric", "3 tomatoes, cut into wedges ⅓ pack coriander, chopped", "400g can chickpeas in water, drained but liquid reserved ½ tsp reduced-salt bouillon powder (we used Marigold)", "4 large eggs"], "method_steps": ["1. Heat the oil in a non-stick sauté pan, add the garlic, pepper, chilli and the whites from the spring onions, and fry for 5 mins over a medium-high heat. Meanwhile, put a large pan of water on to boil.", "2. Add the spices, tomatoes, most of the coriander and the chickpeas to the sauté pan and cook for 1-2 mins more. Stir in the bouillon powder and enough liquid from the chickpeas to moisten everything, and leave to simmer gently.", "3. Once the water is at a rolling boil, crack in your eggs and poach for 2 mins, then remove with a slotted spoon. Stir the spring onion tops into the chickpeas, then very lightly crush a few of the chickpeas with a fork or potato masher. Spoon the chickpea mixture onto plates, scatter with the reserved coriander and top with the eggs. Serve with an extra sprinkle of cumin, if you like."], "allergens": "", "image": "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"}, {"id": "r420", "title": "Creamy courgette lasagne", "meal_category": "lunch_dinner", "section": "Under 500 calories", "tags": "Vegetarian", "description": "Serve this quick, creamy courgette & ricotta lasagne for a last-minute dinner party to impress vegetarian friends. It's a great way to use courgettes when they're in season", "kcal": 405, "protein_g": 18.0, "carb_g": 38.0, "fat_g": 21.0, "fibre_g": null, "prep": "", "cook": "30 minutes", "makes": "4 servings", "ingredients": ["9 dried lasagne sheets", "1 tbsp sunflower oil", "1 onion, finely chopped", "700g courgette (about 6), coarsely grated", "2 garlic cloves, crushed", "250g tub ricotta", "50g cheddar", "350g jar tomato sauce for pasta"], "method_steps": ["1. Heat oven to 220C/fan 200C/gas 7. Put a pan of water on to boil, then cook the lasagne sheets for about 5 mins until softened, but not cooked through. Rinse in cold water, then drizzle with a little oil to stop them sticking together.", "2. Meanwhile, heat the oil in a large frying pan, then fry the onion. After 3 mins, add the courgettes and garlic and continue to fry until the courgette has softened and turned bright green. Stir in 2/3 of both the ricotta and the cheddar, then season to taste. Heat the tomato sauce in the microwave for 2 mins on High until hot.", "3. In a large baking dish, layer up the lasagne, starting with half the courgette mix, then pasta, then tomato sauce. Repeat, top with blobs of the remaining ricotta, then scatter with the rest of the cheddar. Bake on the top shelf for about 10 mins until the pasta is tender and the cheese is golden."], "allergens": "", "image": "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"}, {"id": "r421", "title": "Spicy harissa aubergine pie", "meal_category": "lunch_dinner", "section": "Under 500 calories", "tags": "Vegetarian", "description": "Make this veggie bake filled with lentils, sweet potato, feta and aubergine for an easy family meal. You can freeze any leftovers", "kcal": 430, "protein_g": 12.0, "carb_g": 57.0, "fat_g": 13.0, "fibre_g": null, "prep": "", "cook": "1 hour 35 minutes", "makes": "6 servings", "ingredients": ["3 tbsp olive oil", "2 aubergines, cut into chunks", "2 red onions, finely sliced", "2 large garlic cloves, crushed", "2 tbsp rose harissa paste", "1 tbsp ground coriander", "400g can cherry tomatoes", "250g pouch cooked puy lentils", "100g pitted green olives", "1 small bunch parsley, finely chopped", "1.3kg sweet potatoes, peeled and cut into", "3cm chunks", "100g feta, crumbled"], "method_steps": ["1. Heat 2 tbsp of the oil in a large frying pan over a medium heat. Fry the aubergines for 10-15 mins until golden and softened. Remove with a slotted spoon and set aside.", "2. Fry the onions with the remaining oil for 7-10 mins or until softened. Add the garlic, 1 tbsp of the harissa and the coriander and cook for 1 min more. Return the aubergines to the pan with the tomatoes, lentils, olives and a can of water. Bring to a simmer and cook for 10 mins. Season, then stir through the parsley.", "3. Cook the sweet potatoes in a large pan of boiling lightly salted water for 15 mins. Drain and leave to steam-dry, then mash and stir through the remaining harissa. Spoon the aubergine filling into a large baking dish, scatter over half the feta and spoon over the potatoes. Scatter the remaining feta over the pie.", "4. Heat the grill to its highest setting. Grill the pie for 7-10 mins or until the top is crisp and golden. To freeze, leave to cool completely before portioning out into small freezerproof containers."], "allergens": "", "image": "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"}, {"id": "r422", "title": "Curried Cod", "meal_category": "lunch_dinner", "section": "Under 300 calories", "tags": "High Protein", "description": "An easy-to-prepare midweek one-pot with cod fillet, chickpeas, ginger and spices - it's healthy, low calorie and packed with iron too", "kcal": 296, "protein_g": 34.0, "carb_g": 22.0, "fat_g": 6.0, "fibre_g": null, "prep": "", "cook": "35 minutes", "makes": "4 servings", "ingredients": ["1 tbsp oil", "1 onion, chopped", "2 tbsp medium curry powder thumb-sized piece ginger, peeled and finely grated", "3 garlic cloves, crushed", "2 x 400g cans chopped tomatoes", "400g can chickpeas", "4 cod fillets (about 125-150g each) zest 1 lemon, then cut into wedges", "Handful coriander, roughly chopped"], "method_steps": ["1. Heat the oil in a large, lidded frying pan. Cook the onion over a high heat for a few mins, then stir in the curry powder, ginger and garlic. Cook for another 1-2 mins until fragrant, then stir in the tomatoes, chickpeas and some seasoning.", "2. Cook for 8-10 mins until thickened slightly, then top with the cod. Cover and cook for another 5-10 mins until the fish is cooked through. Scatter over the lemon zest and coriander, then serve with the lemon wedges to squeeze over."], "allergens": "", "image": "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"}, {"id": "r423", "title": "Chinese Chicken Curry", "meal_category": "lunch_dinner", "section": "Under 300 calories", "tags": "High Protein", "description": "Cook our easy, healthy chicken curry in just 15 minutes. Serve this replica of your favourite takeaway dish with fluffy rice for a wholesome family meal", "kcal": 264, "protein_g": 40.0, "carb_g": 7.0, "fat_g": 8.0, "fibre_g": null, "prep": "", "cook": "55 minutes", "makes": "4 servings", "ingredients": ["4 skinless chicken breasts, cut into chunks (or use thighs or drumsticks)", "2 tsp cornflour", "1 onion, diced", "2 tbsp rapeseed oil", "1 garlic clove, crushed", "2 tsp curry powder", "1 tsp turmeric ½ tsp ground ginger", "Pinch of sugar", "400ml chicken stock", "1 tsp soy sauce", "Handful frozen peas", "Rice to serve"], "method_steps": ["1. Toss the chicken pieces in the cornflour and season well. Set them aside.", "2. Fry the onion in half of the oil in a wok on a low to medium heat, until it softens – about 5-6 minutes – then add the garlic and cook for a minute. Stir in the spices and sugar and cook for another minute, then add the stock and soy sauce, bring to a simmer and cook for 20 minutes. Tip everything into a blender and blitz until smooth.", "3. Wipe out the pan and fry the chicken in the remaining oil until it is browned all over. Tip the sauce back into the pan and bring everything to a simmer, stir in the peas and cook for 5 minutes. Add a little water if you need to thin the sauce. Serve with rice."], "allergens": "", "image": "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"}, {"id": "r424", "title": "Nutty Chicken Strips", "meal_category": "lunch_dinner", "section": "Under 300 calories", "tags": "High Protein", "description": "Keep these nutty chicken satay strips in the fridge for a healthy choice when you're peckish. The chicken is served with cucumber and sweet chilli sauce.", "kcal": 276, "protein_g": 41.0, "carb_g": 10.0, "fat_g": 3.0, "fibre_g": null, "prep": "", "cook": "20 minutes", "makes": "2 servings", "ingredients": ["2 tbsp chunky peanut butter (without palm oil or sugar)", "1 garlic clove, finely grated", "1 tsp Madras curry powder", "Few shakes soy sauce", "2 tsp lime juice", "2 skinless, chicken breast fillets (about 300g) cut into thick strips about 10cm cucumber, cut into fingers", "Sweet chilli sauce, to serve"], "method_steps": ["1. Heat oven to 200C/180C fan/gas 4 and line a baking tray with non-stick paper.", "2. Mix 2 tbsp chunky peanut butter with 1 finely grated garlic clove, 1 tsp Madras curry powder, a few shakes of soy sauce and 2 tsp lime juice in a bowl. Some nut butters are thicker than others, so if necessary, add a dash of boiling water to get a coating consistency.", "3. Add 2 skinless chicken breast fillets, cut into strips, and mix well. Arrange on the baking sheet, spaced apart, and bake in the oven for 8-10 mins until cooked, but still juicy.", "4. Eat warm with roughly 10cm cucumber, cut into fingers, and sweet chilli sauce. Alternatively, leave to cool and keep in the fridge for up to 2 days."], "allergens": "", "image": "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"}, {"id": "r425", "title": "Salmon Burgers", "meal_category": "lunch_dinner", "section": "Under 300 calories", "tags": "High Protein", "description": "If you're after something a bit lighter than potato- packed fishcakes, try these simple salmon burgers with ginger, soy sauce and coriander.", "kcal": 292, "protein_g": 29.0, "carb_g": 7.0, "fat_g": 17.0, "fibre_g": null, "prep": "", "cook": "30 minutes", "makes": "4 servings", "ingredients": ["4 boneless, skinless salmon fillets about 550g/1lb 4oz in total, cut into chunks", "2 tbsp Thai red curry paste", "Thumb-size piece fresh root ginger grated", "1 tsp soy sauce", "1 bunch coriander, half chopped, half leaves picked", "1 tsp vegetable oil", "Lemon wedges, to serve"], "method_steps": ["1. Tip the salmon into a food processor with the paste, ginger, soy and chopped coriander. Pulse until roughly minced. Tip out the mix and shape into 4 burgers. Heat the oil in a non-stick frying pan, then fry the burgers for 4-5 mins on each side, turning until crisp and cooked through."], "allergens": "", "image": "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"}, {"id": "r426", "title": "Thai Salmon Kebabs", "meal_category": "lunch_dinner", "section": "Under 300 calories", "tags": "High Protein", "description": "Always pop some salmon fillets in your shopping basket? Try this new way to transform them...", "kcal": 291, "protein_g": 29.0, "carb_g": 3.0, "fat_g": 19.0, "fibre_g": null, "prep": "", "cook": "30 minutes", "makes": "4 servings", "ingredients": ["4 tbsp sweet chilli sauce", "Juice 1 lime", "4 x 140g/5oz skinless salmon fillet cut into large chunks", "Oil , for drizzling"], "method_steps": ["1. Combine the sweet chilli sauce and lime juice in a bowl. Pour half the mixture into a bowl for serving. Thread the salmon onto 4 skewers and brush with the remaining chilli sauce. Marinate for 20 mins.", "2. Heat a griddle pan until very hot. Shake excess marinade from the kebabs, then drizzle with oil, season and griddle for 8 mins, turning occasionally until the salmon is opaque and comes away easily from the pan. Serve hot with the dipping sauce."], "allergens": "", "image": "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"}, {"id": "r427", "title": "Spicy Meatballs", "meal_category": "lunch_dinner", "section": "Under 400 calories", "tags": "High Protein", "description": "With chilli black beans. Give your favourite meatballs a healthy makeover with this low fat, low calorie, low GI recipe with turkey mince, black beans and avocado.", "kcal": 376, "protein_g": 42.0, "carb_g": 23.0, "fat_g": 11.0, "fibre_g": null, "prep": "", "cook": "45 minutes", "makes": "4 servings", "ingredients": ["1 red onion, halved and sliced", "2 garlic cloves, sliced", "1 large yellow pepper, quartered deseeded and diced", "1 tsp ground cumin", "2-3 tsp chipotle chilli paste", "300ml reduced-salt chicken stock", "400g can cherry tomatoes", "400g can black beans or red kidney beans, drained", "1 avocado, stoned, peeled and chopped juice ½ lime", "For the meatballs", "500g pack turkey breast mince", "50g porridge oats", "2 spring onions, finely chopped", "1 tsp ground cumin", "1 tsp coriander small bunch coriander, chopped, stalks and leaves kept separate", "1 tsp rapeseed oil"], "method_steps": ["1. First make the meatballs. Tip the mince into a bowl, add the oats, spring onions, spices and the coriander stalks, then lightly knead the ingredients together until well mixed. Shape into 12 ping-pong- sized balls. Heat the oil in a non-stick frying pan, add the meatballs and cook, turning them frequently, until golden. Remove from the pan.", "2. Tip the onion and garlic into the pan with the pepper and stir-fry until softened. Stir in the cumin and chilli paste, then pour in the stock. Return the meatballs to the pan and cook, covered, over a low heat for 10 mins. Stir in the tomatoes and beans, and cook, uncovered, for a few mins more. Toss the avocado chunks in the lime juice and serve the meatballs topped with the avocado and coriander leaves."], "allergens": "", "image": "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"}, {"id": "r428", "title": "Cajun Chicken Quinoa", "meal_category": "lunch_dinner", "section": "Under 400 calories", "tags": "High Protein", "description": "Protein-packed quinoa makes this midweek meal a superhealthy option", "kcal": 386, "protein_g": 47.0, "carb_g": 35.0, "fat_g": 7.0, "fibre_g": null, "prep": "", "cook": "35 minutes", "makes": "4 servings", "ingredients": ["4 skinless chicken breasts, cut into bite-sized pieces", "1 tbsp Cajun seasoning", "100g quinoa", "600ml hot chicken stock", "100g dried apricots, sliced ½ x 250g pouch ready-to-use Puy lentils", "1 tbsp olive oil", "2 red onions, cut into thin wedges", "1 bunch spring onions, chopped", "Small bunch coriander, chopped"], "method_steps": ["1. Heat oven to 200C/180C fan/gas 6. Toss the chicken with the Cajun spice and arrange in a single layer in a roasting tin. Bake for 20 mins until the chicken is cooked. Set aside.", "2. Meanwhile, cook the quinoa in the chicken stock for 15 mins until tender, adding the apricots and lentils for the final 5 mins. Drain and place into a large bowl with the chicken, toss together.", "3. While the quinoa is cooking, heat the oil in a large frying pan and soften the onions for 10-15 mins. Toss the onions into the quinoa with the coriander and some seasoning, then mix well."], "allergens": "", "image": "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"}, {"id": "r429", "title": "Mexican Chicken Stew", "meal_category": "lunch_dinner", "section": "Under 400 calories", "tags": "High Protein", "description": "Spicy chicken casserole with a healthy superfood side dish of protein-rich quinoa", "kcal": 336, "protein_g": 33.0, "carb_g": 34.0, "fat_g": 6.0, "fibre_g": null, "prep": "", "cook": "55 minutes", "makes": "4 servings", "ingredients": ["1 tbsp olive oil", "1 onion, sliced", "2 red peppers, deseeded and chopped into largish chunks", "3 tbsp chipotle paste", "2 x 400g cans chopped tomatoes", "4 skinless chicken breasts", "140g quinoa", "2 chicken stock cubes", "1 x 400g can pinto beans, drained", "Small bunch coriander, most chopped, a few leaves left whole", "Juice 1 lime", "1 tbsp sugar", "Natural yogurt, to serve"], "method_steps": ["1. Heat the oil in a deep frying pan and fry the onions and peppers for a few mins until softened. Stir in the chipotle paste for a minute, followed by the tomatoes. Add up to a tomato can-full of water to cover the chicken and bring to a gentle simmer. Add the chicken breasts and gently simmer, turning the chicken occasionally, for 20 mins until the chicken is cooked through.", "2. Bring a large saucepan of water to the boil with the stock cubes. Add the quinoa and cook for 15 mins until tender, adding the beans for the final min. Drain well and stir in the coriander and lime juice, then check for seasoning before covering to keep warm.", "3. Lift the chicken out onto a board and shred each breast using two forks. Stir back into the tomato sauce with the sugar and season. Serve with the quinoa, scattering the stew with some coriander leaves just before dishing up and eating with a dollop of yogurt on the side."], "allergens": "", "image": "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"}, {"id": "r430", "title": "Chicken Chorizo Ragu", "meal_category": "lunch_dinner", "section": "Under 400 calories", "tags": "High Protein", "description": "Serve this delicious chicken and chorizo ragu over rice or pasta as an easy midweek dinner for the family. You can freeze any leftovers for another day", "kcal": 383, "protein_g": 44.0, "carb_g": 16.0, "fat_g": 15.0, "fibre_g": null, "prep": "", "cook": "55 minutes", "makes": "4 servings", "ingredients": ["120g cooking chorizo, chopped", "1 red onion, chopped", "2 garlic cloves, grated", "1 tsp hot smoked paprika", "80g sundried tomatoes, roughly chopped", "600g skinless and boneless chicken thighs", "400g can chopped tomatoes", "100ml chicken stock", "1 lemon, juiced"], "method_steps": ["1. Fry the chorizo over a medium heat in a large saucepan or flameproof casserole dish for 5 mins or until it releases its oil and starts to char at the edges. Add the onion and fry for 5 mins more or until soft. Tip in the garlic and cook for 2 mins before stirring in the paprika and sundried tomatoes. Add the chicken thighs and fry for 2 mins each side until they are well coated in the spices and beginning to brown.", "2. Pour in the chopped tomatoes and stock, and turn the heat down. Cover and cook for 40 mins until the chicken is falling apart and the sauce is thick. Stir the lemon juice through."], "allergens": "", "image": "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"}, {"id": "r431", "title": "Bean & Pepper Chilli", "meal_category": "lunch_dinner", "section": "Under 400 calories", "tags": "High Protein", "description": "Fancy a fish supper ready in under half an hour? Mix up your midweek meal with our satisfyingly spicy chorizo and cod stew.", "kcal": 327, "protein_g": 19.0, "carb_g": 41.0, "fat_g": 6.0, "fibre_g": null, "prep": "", "cook": "1 hour 45 minutes", "makes": "8 servings", "ingredients": ["2 onions, chopped", "2 celery sticks, finely chopped", "2 yellow or orange peppers, finely chopped", "2 tbsp sunflower / rapeseed oil", "2 x 460g jars roasted red peppers", "2 tsp chipotle paste", "2 tbsp red wine vinegar", "1 tbsp cocoa powder", "1 tbsp dried oregano", "1 tbsp sweet smoked paprika", "2 tbsp ground cumin", "1 tsp ground cinnamon", "2 x 400g cans chopped tomatoes", "400g can refried beans", "3 x 400g cans kidney beans, drained and rinsed", "2 x 400g cans black beans, drained and rinsed"], "method_steps": ["1. Put the onions, celery and chopped peppers with the oil in your largest flameproof casserole dish or heavy- based saucepan, and fry gently over a low heat until soft but not coloured.", "2. Drain both jars of peppers over a bowl to catch the juices. Put a quarter of the peppers into a food processor with the chipotle paste, vinegar, cocoa, dried spices and herbs. Whizz to a purée, then stir into the softened veg and cook for a few mins.", "3. Add the tomatoes and refried beans with 1 can water and the reserved pepper juice. Simmer for 1 hr until thickened, smoky and the tomato chunks have broken down to a smoother sauce.", "4. At this stage you can cool and chill the sauce if making ahead. Otherwise add the kidney and black beans, and the remaining roasted peppers, cut into bite- sized pieces, then reheat."], "allergens": "", "image": "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"}, {"id": "r432", "title": "Greek Roast Fish", "meal_category": "lunch_dinner", "section": "Under 400 calories", "tags": "High Protein", "description": "Oven-bake white fish fillets with potatoes, tomatoes and herbs for a healthy and gluten-free weeknight dinner.", "kcal": 388, "protein_g": 23.0, "carb_g": 42.0, "fat_g": 13.0, "fibre_g": null, "prep": "", "cook": "1 hour", "makes": "2 servings", "ingredients": ["5 small potatoes (about 400g) scrubbed and cut into wedges", "1 onion, halved and sliced", "2 garlic cloves, roughly chopped ½ tsp dried oregano or 1/2 tbsp", "Chopped fresh oregano", "2 tbsp olive oil ½ lemon, cut into wedges", "2 large tomatoes, cut into wedges", "2 fresh skinless pollock fillets (about", "200g)", "Small handful parsley, roughly chopped"], "method_steps": ["1. Heat oven to 200C/180C fan/gas 6. Tip the potatoes, onion, garlic, oregano and olive oil into a roasting tin, season, then mix together with your hands to coat everything in the oil. Roast for 15 mins, turn everything over and bake for 15 mins more.", "2. Add the lemon and tomatoes, and roast for 10 mins, then top with the fish fillets and cook for 10 mins more. Serve with parsley scattered over."], "allergens": "", "image": "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"}, {"id": "r433", "title": "Slow Cooker Curry", "meal_category": "lunch_dinner", "section": "Under 400 calories", "tags": "High Protein", "description": "Try this easy, one-pot chicken curry that's low-fat, low-calorie and delivers three of your five-a-day. It's slow-cooked so the meat is beautifully tender. To save time, you can skip the overnight step. Marinating overnight creates better flavour.", "kcal": 345, "protein_g": 28.0, "carb_g": 24.0, "fat_g": 13.0, "fibre_g": null, "prep": "", "cook": "6 hours", "makes": "2 servings", "ingredients": ["1 large onion, roughly chopped", "3 tbsp mild curry paste", "400g can chopped tomatoes", "2 tsp vegetable bouillon powder", "1 tbsp finely chopped ginger", "1 yellow pepper, deseeded and chopped", "2 skinless chicken legs, fat removed", "30g pack fresh coriander, leaves chopped", "Cooked brown rice, to serve"], "method_steps": ["1. Put 1 roughly chopped large onion, 3 tbsp mild curry paste, a 400g can chopped tomatoes, 2 tsp vegetable bouillon powder, 1 tbsp finely chopped ginger and 1 chopped yellow pepper into the slow cooker pot with a third of a can of water and stir well.", "2. Add 2 skinless chicken legs, fat removed, and push them under all the other ingredients so that they are completely submerged. Cover with the lid and chill in the fridge overnight.", "3. The next day, cook on Low for 6 hrs until the chicken and vegetables are really tender.", "4. Stir in the the chopped leaves of 30g coriander just before serving over brown rice."], "allergens": "", "image": "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"}, {"id": "r434", "title": "Lamb Meatball Stew", "meal_category": "lunch_dinner", "section": "Under 500 calories", "tags": "High Protein", "description": "Enjoy spiced lamb meatballs with chickpeas and pomegranate seeds in a harissa sauce for an easy midweek meal. Freeze any leftovers for busy weekdays.", "kcal": 454, "protein_g": 26.0, "carb_g": 35.0, "fat_g": 21.0, "fibre_g": null, "prep": "", "cook": "40 minutes", "makes": "4 servings", "ingredients": ["1 tbsp oil", "12 shop-bought lamb meatballs", "1 onion , sliced", "2 large garlic cloves , crushed", "2 tsp ground cumin", "1 tsp ground coriander ½ tsp ground cinnamon", "1 tbsp rose harrisa", "400g can chopped tomatoes", "200ml low-salt stock (lamb or beef)", "2 x 400g can chickpeas", "Small bunch of parsley , finely chopped ½ small bunch of mint , chopped"], "method_steps": ["1. Heat the oil in a large, shallow casserole dish or deep frying pan. Add the meatballs and fry for 3-4 mins, turning regularly, until golden. Remove and set aside.", "2. Tip the onion into the pan and fry for 7 mins until softened. Stir through the garlic cumin, coriander and cinnamon, and cook for 1 min. Add the harissa, tomatoes and lamb stock, and bring to a simmer. Stir though the chickpeas and meatballs, season and simmer for 10-15 mins until slightly reduced and the meatballs are cooked through.", "3. Stir through half the herbs, then scatter the rest on top along with the pomegranate seeds."], "allergens": "", "image": "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"}, {"id": "r435", "title": "Cod & Chorizo Stew", "meal_category": "lunch_dinner", "section": "Under 500 calories", "tags": "High Protein", "description": "Fancy a fish supper ready in under half an hour? Mix up your midweek meal with our satisfyingly spicy chorizo and cod stew.", "kcal": 417, "protein_g": 39.0, "carb_g": 17.0, "fat_g": 20.0, "fibre_g": null, "prep": "", "cook": "30 minutes", "makes": "4 servings", "ingredients": ["1 tbsp olive oil", "1 large onion, finely chopped", "200g cooking chorizo, chopped into small pieces", "400g can chopped tomatoes", "4 cod fillets", "400g can butter beans, drained ½ small pack parsley, roughly chopped"], "method_steps": ["1. Heat the oil in a deep frying pan and add the onion. Cook over a medium heat for 5 mins until starting to soften. Add the chorizo and cook for another few mins to release the oil. Coat the onion in the chorizo oil, then tip in the tomatoes. Fill the can with water and tip that in too. Season and bring to the boil.", "2. Once boiling, season the cod fillets and nestle into the pan. Reduce the heat and gently simmer for about 7 mins. Gently mix in the butter beans and cook for 1-2 mins more until hot. Scatter with parsley and serve in bowls."], "allergens": "", "image": "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"}, {"id": "r436", "title": "Lentil & Squash Dhal", "meal_category": "lunch_dinner", "section": "Under 500 calories", "tags": "High Protein", "description": "A hearty budget meal of spiced red lentils with butternut and tomatoes. Add coriander, cumin, turmeric and a dollop of mango chutney.", "kcal": 495, "protein_g": 42.0, "carb_g": 58.0, "fat_g": 12.0, "fibre_g": null, "prep": "", "cook": "55 minutes", "makes": "4 servings", "ingredients": ["1 tbsp sunflower oil", "1 onion, finely chopped", "1 garlic clove, finely chopped", "1 tsp ground coriander", "1 tsp ground cumin", "1 tsp ground turmeric ½ tsp cayenne pepper", "400g butternut squash, peeled and cut into 2cm (prepared weight)", "400g can chopped tomato", "1.2l chicken stock", "1 heaped tbsp mango chutney", "300g red lentil"], "method_steps": ["1. Put the oil and the onion in a saucepan, and cook for 5 mins. Stir in the garlic and cook for a further 1 min, then stir in the spices and butternut squash. Combine everything together.", "2. Tip in the chopped tomatoes, stock and chutney, and season well. Bring to the boil, then gently simmer for about 10 mins. Add the lentils and simmer for another 20 mins until the lentils and squash are tender."], "allergens": "", "image": "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"}, {"id": "r437", "title": "Cajun Turkey Steaks", "meal_category": "lunch_dinner", "section": "Under 500 calories", "tags": "High Protein", "description": "Turkey is the ultimate healthy, feelgood food - low in fat but high in protein. Jazz it up with a spicy salsa.", "kcal": 467, "protein_g": 49.0, "carb_g": 60.0, "fat_g": 5.0, "fibre_g": null, "prep": "", "cook": "40 minutes", "makes": "4 servings", "ingredients": ["1 red onion , finely chopped", "1 tbsp sunflower oil", "1 red pepper , deseeded and diced", "200g basmati rice", "450ml chicken stock", "400g can kidney bean , rinsed and drained", "4 turkey steaks", "2 tsp Cajun seasoning", "5 140g fresh pineapple (or 220g can pineapple rings, drained) ½ green chilli , finely chopped", "Juice 1 lime"], "method_steps": ["1. Reserve 2 tbsp of the onion for the salsa. Heat the oil in a saucepan and cook the remaining onion and half the pepper for 4 mins or until softened and coloured. Stir in the rice, then pour in the stock. Add the kidney beans and a pinch of salt. Bring to the boil, stir once, cover the pan, then reduce the heat to a gentle simmer. Cook for 15 mins until the rice is tender and the liquid absorbed.", "2. Dust the turkey steaks with the Cajun spice and griddle or fry in a non-stick pan for about 4-6 mins on each side until cooked through. Cut the pineapple into small pieces and mix together with the reserved red onion, pepper, green chilli and lime juice. Spoon some salsa over each steak and serve with the rice."], "allergens": "", "image": "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"}, {"id": "r438", "title": "Cod & Peas Paella", "meal_category": "lunch_dinner", "section": "Under 500 calories", "tags": "High Protein", "description": "Cod is a great source of stress-busting B vitamins and magnesium, so why not enjoy this easy peasy paella that's also packed with three of your five-a- day, iron, folate and fibre.", "kcal": 481, "protein_g": 38.0, "carb_g": 55.0, "fat_g": 9.0, "fibre_g": null, "prep": "", "cook": "55 minutes", "makes": "2 servings", "ingredients": ["1 tbsp rapeseed oil", "1 onion , finely chopped", "2 garlic cloves , chopped", "100g brown basmati rice", "1 tsp turmeric", "1 tsp smoked paprika", "500ml reduced-salt vegetable bouillon", "1large red pepper , deseeded and chopped", "1 large courgette , diced", "125g frozen peas", "300g pack skinless Atlantic cod loins cut into large chunks ⅓ small pack parsley , chopped ½ lemon , cut into wedges"], "method_steps": ["1. Heat the oil in a non-stick frying pan over a medium-high heat and fry the onion and garlic for a couple of mins to soften. Add the rice and spices, stir briefly, then pour in the bouillon and add the pepper. Cover the pan, reduce the heat and leave to simmer for 20 mins. Stir in the courgette, cover and cook for 10 mins more.", "2. Add the peas and cod, cover the pan and cook for 10 mins more until the rice is cooked and the liquid has been absorbed. Toss with the parsley and serve with lemon wedges."], "allergens": "", "image": "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"}, {"id": "r439", "title": "Banana", "meal_category": "snack", "section": "Basic Items", "tags": "Whole Food", "description": "", "kcal": 105, "protein_g": 1.3, "carb_g": 27, "fat_g": 0.4, "fibre_g": null, "prep": "", "cook": "", "makes": "1", "ingredients": ["1 medium banana"], "method_steps": ["Peel and eat."], "allergens": "", "image": null}, {"id": "r440", "title": "Apple", "meal_category": "snack", "section": "Basic Items", "tags": "Whole Food", "description": "", "kcal": 95, "protein_g": 0.5, "carb_g": 25, "fat_g": 0.3, "fibre_g": null, "prep": "", "cook": "", "makes": "1", "ingredients": ["1 medium apple"], "method_steps": ["Wash and eat."], "allergens": "", "image": null}, {"id": "r441", "title": "Orange", "meal_category": "snack", "section": "Basic Items", "tags": "Whole Food", "description": "", "kcal": 62, "protein_g": 1.2, "carb_g": 15.4, "fat_g": 0.2, "fibre_g": null, "prep": "", "cook": "", "makes": "1", "ingredients": ["1 medium orange"], "method_steps": ["Peel and eat."], "allergens": "", "image": null}, {"id": "r442", "title": "Mixed Berries", "meal_category": "snack", "section": "Basic Items", "tags": "Whole Food", "description": "", "kcal": 65, "protein_g": 1.3, "carb_g": 14, "fat_g": 0.5, "fibre_g": null, "prep": "", "cook": "", "makes": "1", "ingredients": ["150g mixed berries (strawberries, blueberries, raspberries)"], "method_steps": ["Rinse and serve."], "allergens": "", "image": null}, {"id": "r443", "title": "Protein Shake (whey + water)", "meal_category": "snack", "section": "Basic Items", "tags": "Whole Food", "description": "", "kcal": 120, "protein_g": 24, "carb_g": 3, "fat_g": 1.5, "fibre_g": null, "prep": "", "cook": "", "makes": "1", "ingredients": ["1 scoop whey protein powder", "250ml water"], "method_steps": ["Shake or blend together until smooth."], "allergens": "", "image": null}, {"id": "r444", "title": "Protein Shake (whey + skimmed milk)", "meal_category": "snack", "section": "Basic Items", "tags": "Whole Food", "description": "", "kcal": 190, "protein_g": 28, "carb_g": 9, "fat_g": 2.5, "fibre_g": null, "prep": "", "cook": "", "makes": "1", "ingredients": ["1 scoop whey protein powder", "250ml skimmed milk"], "method_steps": ["Shake or blend together until smooth."], "allergens": "", "image": null}, {"id": "r445", "title": "Greek Yoghurt (plain, 0%)", "meal_category": "snack", "section": "Basic Items", "tags": "Whole Food", "description": "", "kcal": 100, "protein_g": 17, "carb_g": 6, "fat_g": 0.5, "fibre_g": null, "prep": "", "cook": "", "makes": "1", "ingredients": ["170g plain 0% Greek yoghurt"], "method_steps": ["Serve as is, or with a handful of berries."], "allergens": "", "image": null}, {"id": "r446", "title": "Skyr / Icelandic Yoghurt", "meal_category": "snack", "section": "Basic Items", "tags": "Whole Food", "description": "", "kcal": 95, "protein_g": 17, "carb_g": 6, "fat_g": 0.3, "fibre_g": null, "prep": "", "cook": "", "makes": "1", "ingredients": ["170g skyr"], "method_steps": ["Serve chilled."], "allergens": "", "image": null}, {"id": "r447", "title": "Handful of Almonds", "meal_category": "snack", "section": "Basic Items", "tags": "Whole Food", "description": "", "kcal": 174, "protein_g": 6.4, "carb_g": 5.4, "fat_g": 15, "fibre_g": null, "prep": "", "cook": "", "makes": "1", "ingredients": ["30g almonds"], "method_steps": ["Portion out and eat."], "allergens": "", "image": null}, {"id": "r448", "title": "2 Boiled Eggs", "meal_category": "snack", "section": "Basic Items", "tags": "Whole Food", "description": "", "kcal": 156, "protein_g": 13, "carb_g": 1.2, "fat_g": 11, "fibre_g": null, "prep": "", "cook": "", "makes": "1", "ingredients": ["2 medium eggs"], "method_steps": ["Boil for 7-9 mins depending on how firm you like the yolk, then peel."], "allergens": "", "image": null}, {"id": "r449", "title": "Cottage Cheese", "meal_category": "snack", "section": "Basic Items", "tags": "Whole Food", "description": "", "kcal": 184, "protein_g": 24, "carb_g": 6.4, "fat_g": 6.4, "fibre_g": null, "prep": "", "cook": "", "makes": "1", "ingredients": ["200g cottage cheese"], "method_steps": ["Serve as is, or with sliced fruit."], "allergens": "", "image": null}, {"id": "r450", "title": "Rice Cakes with Peanut Butter", "meal_category": "snack", "section": "Basic Items", "tags": "Whole Food", "description": "", "kcal": 170, "protein_g": 5, "carb_g": 16, "fat_g": 9, "fibre_g": null, "prep": "", "cook": "", "makes": "1", "ingredients": ["2 rice cakes", "1 tbsp peanut butter"], "method_steps": ["Spread peanut butter over rice cakes."], "allergens": "", "image": null}, {"id": "r451", "title": "Cucumber & Hummus", "meal_category": "snack", "section": "Basic Items", "tags": "Whole Food", "description": "", "kcal": 95, "protein_g": 2.6, "carb_g": 6, "fat_g": 6.8, "fibre_g": null, "prep": "", "cook": "", "makes": "1", "ingredients": ["100g cucumber, sliced", "30g hummus"], "method_steps": ["Slice cucumber into batons and dip."], "allergens": "", "image": null}, {"id": "r452", "title": "Beef Jerky", "meal_category": "snack", "section": "Basic Items", "tags": "Whole Food", "description": "", "kcal": 80, "protein_g": 14, "carb_g": 3, "fat_g": 1, "fibre_g": null, "prep": "", "cook": "", "makes": "1", "ingredients": ["25g beef jerky"], "method_steps": ["Ready to eat."], "allergens": "", "image": null}, {"id": "r453", "title": "Cheese & Oatcakes", "meal_category": "snack", "section": "Basic Items", "tags": "Whole Food", "description": "", "kcal": 180, "protein_g": 8, "carb_g": 15, "fat_g": 10, "fibre_g": null, "prep": "", "cook": "", "makes": "1", "ingredients": ["30g cheddar cheese", "2 oatcakes"], "method_steps": ["Slice cheese and serve on oatcakes."], "allergens": "", "image": null}];
/* ============================================================
STATE
============================================================ */
const STEP_ORDER = ['breakfast','lunch','dinner','snack'];
const STEP_LABEL = {breakfast:'Breakfast', lunch:'Lunch', dinner:'Dinner', snack:'Snacks'};
const CATEGORY_FOR = {breakfast:'breakfast', lunch:'lunch_dinner', dinner:'lunch_dinner', snack:'snack'};
const PAGE_SIZE = 5;
let state = {
screen:'setup',
calorieGoal:null,
proteinGoal:null,
hasProteinGoal:false,
currentDayIndex:0,
currentStepIndex:0,
days:[ freshDay() ],
filterText:'',
filterBand:'All',
page:0,
finalTab:'overview',
finalDayIndex:0,
};
function freshDay(){
return { breakfast:null, lunch:null, dinner:null, snack:[] };
}
/* ============================================================
HELPERS
============================================================ */
function currentDay(){ return state.days[state.currentDayIndex]; }
function dayTotals(day){
let kcal=0, protein=0, carb=0, fat=0;
STEP_ORDER.forEach(q=>{
if(q==='snack'){
day.snack.forEach(sel=>{
kcal += sel.recipe.kcal||0;
protein += sel.recipe.protein_g||0;
carb += sel.recipe.carb_g||0;
fat += sel.recipe.fat_g||0;
});
} else if(day[q]){
kcal += day[q].recipe.kcal||0;
protein += day[q].recipe.protein_g||0;
carb += day[q].recipe.carb_g||0;
fat += day[q].recipe.fat_g||0;
}
});
return {kcal, protein, carb, fat};
}
function dayRemainingKcal(day){
return Math.round(state.calorieGoal - dayTotals(day).kcal);
}
function el(tag, cls, html){
const e = document.createElement(tag);
if(cls) e.className = cls;
if(html !== undefined) e.innerHTML = html;
return e;
}
function fmt1(n){
if(n===null || n===undefined) return '–';
return (Math.round(n*10)/10).toString().replace(/\.0$/,'');
}
function calorieBands(pool){
if(pool.length===0) return [];
const kcals = pool.map(r=>r.kcal).filter(k=>k>0);
const minK = Math.floor(Math.min(...kcals)/100)*100;
const maxK = Math.ceil(Math.max(...kcals)/100)*100;
const bands = [];
for(let start=minK; start<maxK; start+=100){
bands.push({label:`${start}-${start+100}`, min:start, max:start+100});
}
return bands;
}
function imgTag(r, cls){
if(!r.image) return '';
return `<img class="${cls}" src="data:image/jpeg;base64,${r.image}" alt="${r.title}" loading="lazy">`;
}
/* ============================================================
RENDER ROOT
============================================================ */
function render(){
const root = document.getElementById('hptApp');
root.innerHTML = '';
root.appendChild(renderBrandbar());
if(state.screen === 'setup'){
root.appendChild(renderSetup());
} else if(state.screen === 'step'){
root.appendChild(renderStepProgress());
root.appendChild(renderStepScreen());
} else if(state.screen === 'daybreak'){
root.appendChild(renderDayBreakdown());
} else if(state.screen === 'final'){
root.appendChild(renderFinalSummary());
}
window.scrollTo({top:0, behavior:'instant'});
}
function renderBrandbar(){
const bar = el('div','hpt-brandbar');
const brand = el('div','hpt-brand', `<span class="mark"></span><h1>Build Your Day</h1>`);
bar.appendChild(brand);
const subEl = el('div','', '');
subEl.style.cssText='font-size:12px;color:#4A7290;font-weight:600;';
subEl.textContent = 'A meal planner from The Hockey PT';
bar.appendChild(subEl);
if(state.screen === 'step' || state.screen==='daybreak'){
bar.appendChild(renderScoreboard());
}
return bar;
}
function renderScoreboard(){
const day = currentDay();
const totals = dayTotals(day);
const remaining = dayRemainingKcal(day);
const sb = el('div','hpt-scoreboard');
sb.innerHTML = `
<div class="sb-item">
<div class="sb-num ${remaining<50?'warn':''}">${remaining}</div>
<div class="sb-label">Kcal left</div>
</div>
<div class="sb-item">
<div class="sb-num">${Math.round(totals.protein)}g</div>
<div class="sb-label">Protein so far</div>
</div>
<div class="sb-item">
<div class="sb-num">Day ${state.currentDayIndex+1}</div>
<div class="sb-label">of your week</div>
</div>
`;
return sb;
}
/* ============================================================
SCREEN: SETUP
============================================================ */
function renderSetup(){
const panel = el('div','hpt-panel');
panel.innerHTML = `
<p class="hpt-kicker">Step 0 · Kick-off</p>
<h2 class="hpt-h2">Let's set your targets</h2>
<p class="hpt-sub">Tell us your numbers and we'll track your budget as you build your day.</p>
`;
const calField = el('div','hpt-field');
calField.innerHTML = `<label>Daily calorie target</label>`;
const calInput = el('input','hpt-input');
calInput.type='number'; calInput.min='800'; calInput.max='6000'; calInput.placeholder='e.g. 2400';
calInput.value = state.calorieGoal || '';
calInput.addEventListener('input', e=>{ state.calorieGoal = parseInt(e.target.value)||null; updateSetupValidity(); });
calField.appendChild(calInput);
panel.appendChild(calField);
const proteinField = el('div','hpt-field');
const toggleRow = el('div','hpt-toggle-row');
const cb = el('input','hpt-checkbox'); cb.type='checkbox'; cb.checked = state.hasProteinGoal;
const cbLabel = el('label','', 'I have a specific protein target <span class="hint">(optional)</span>');
cbLabel.style.marginBottom='0';
toggleRow.appendChild(cb); toggleRow.appendChild(cbLabel);
proteinField.appendChild(toggleRow);
const proteinInput = el('input','hpt-input');
proteinInput.type='number'; proteinInput.min='20'; proteinInput.max='400'; proteinInput.placeholder='e.g. 160';
proteinInput.value = state.proteinGoal || '';
proteinInput.style.display = state.hasProteinGoal ? 'block':'none';
proteinInput.style.marginTop='10px';
proteinInput.addEventListener('input', e=>{ state.proteinGoal = parseInt(e.target.value)||null; updateSetupValidity(); });
cb.addEventListener('change', e=>{
state.hasProteinGoal = e.target.checked;
proteinInput.style.display = e.target.checked ? 'block':'none';
if(!e.target.checked) state.proteinGoal = null;
updateSetupValidity();
});
proteinField.appendChild(proteinInput);
panel.appendChild(proteinField);
const actions = el('div','hpt-actions');
const startBtn = el('button','hpt-btn hpt-btn-primary', 'Start building →');
startBtn.id='hptStartBtn';
startBtn.disabled = !isSetupValid();
startBtn.addEventListener('click', ()=>{
state.screen = 'step';
state.currentStepIndex = 0;
render();
});
actions.appendChild(el('div'));
const rightGroup = el('div','right-group');
rightGroup.appendChild(startBtn);
actions.appendChild(rightGroup);
panel.appendChild(actions);
return panel;
}
function isSetupValid(){
if(!state.calorieGoal || state.calorieGoal < 800) return false;
if(state.hasProteinGoal && !state.proteinGoal) return false;
return true;
}
function updateSetupValidity(){
const btn = document.getElementById('hptStartBtn');
if(btn) btn.disabled = !isSetupValid();
}
/* ============================================================
SCREEN: STEP PROGRESS BAR
============================================================ */
function renderStepProgress(){
const wrap = el('div','');
const bar = el('div','hpt-quarters');
const labels = el('div','hpt-quarter-labels');
STEP_ORDER.forEach((q,i)=>{
const seg = el('div','q');
if(i < state.currentStepIndex) seg.classList.add('done');
else if(i === state.currentStepIndex) seg.classList.add('active');
bar.appendChild(seg);
const lab = el('span', i<=state.currentStepIndex ? 'on':'', `${i+1} ${STEP_LABEL[q]}`);
labels.appendChild(lab);
});
wrap.appendChild(bar);
wrap.appendChild(labels);
return wrap;
}
/* ============================================================
SCREEN: STEP (meal selection)
============================================================ */
function renderStepScreen(){
const step = STEP_ORDER[state.currentStepIndex];
const day = currentDay();
const panel = el('div','hpt-panel');
// if this step was pre-filled via batch cooking, show locked view
if(step !== 'snack' && day[step] && day[step].batched){
return renderBatchedLockedScreen(panel, step, day);
}
panel.innerHTML = `
<p class="hpt-kicker">Step ${state.currentStepIndex+1} of 4</p>
<h2 class="hpt-h2">${STEP_LABEL[step]}${step!=='snack' ? '' : ' — pick as many as you like'}</h2>
<p class="hpt-sub">${step==='snack' ? "Add snacks until you're happy with the day — grab-and-go bakes or simple whole foods." : 'Pick one recipe for '+STEP_LABEL[step].toLowerCase()+'.'}</p>
`;
// top action bar - kept visible near the top so Continue isn't buried below the recipe list
const topBar = el('div','hpt-topbar');
panel.appendChild(topBar);
const budgetStrip = el('div','hpt-budget-strip');
const remaining = dayRemainingKcal(day);
budgetStrip.innerHTML = `
<div class="b-left">Total calories left today<span class="b-num">${remaining} kcal</span></div>
<div class="b-left" style="text-align:right">of ${state.calorieGoal} kcal target${state.hasProteinGoal ? ' · '+Math.round(dayTotals(day).protein)+'g / '+state.proteinGoal+'g protein' : ''}</div>
`;
panel.appendChild(budgetStrip);
// toolbar: search + calorie band filter
const pool = RECIPES.filter(r=>r.meal_category === CATEGORY_FOR[step]);
const bands = calorieBands(pool);
const toolbar = el('div','hpt-toolbar');
const search = el('input','');
search.type='search'; search.placeholder='Search recipes…'; search.value = state.filterText;
search.addEventListener('input', e=>{ state.filterText = e.target.value; state.page=0; refreshList(); });
toolbar.appendChild(search);
const chipWrap = el('div','hpt-chip-filter');
const allChip = el('button', state.filterBand==='All'?'active':'', 'All calories');
allChip.addEventListener('click', ()=>{ state.filterBand='All'; state.page=0; render(); });
chipWrap.appendChild(allChip);
bands.forEach(b=>{
const chip = el('button', state.filterBand===b.label?'active':'', b.label+' cal');
chip.addEventListener('click', ()=>{ state.filterBand=b.label; state.page=0; render(); });
chipWrap.appendChild(chip);
});
toolbar.appendChild(chipWrap);
panel.appendChild(toolbar);
const listWrap = el('div','hpt-recipe-list');
listWrap.id = 'hptGrid';
panel.appendChild(listWrap);
const pageBar = el('div','hpt-pagebar');
panel.appendChild(pageBar);
const batchSlot = el('div'); batchSlot.id='hptBatchSlot';
panel.appendChild(batchSlot);
function getFiltered(){
let filtered = pool;
if(state.filterBand !== 'All'){
const band = bands.find(b=>b.label===state.filterBand);
if(band) filtered = filtered.filter(r=>r.kcal>=band.min && r.kcal<band.max);
}
if(state.filterText.trim()){
const q = state.filterText.trim().toLowerCase();
filtered = filtered.filter(r=>r.title.toLowerCase().includes(q));
}
return filtered;
}
function refreshList(){
listWrap.innerHTML=''; pageBar.innerHTML='';
const filtered = getFiltered();
if(filtered.length===0){
listWrap.appendChild(el('div','hpt-empty','No recipes match — try a different search or calorie range.'));
return;
}
const totalPages = Math.max(1, Math.ceil(filtered.length / PAGE_SIZE));
if(state.page >= totalPages) state.page = totalPages-1;
const pageItems = filtered.slice(state.page*PAGE_SIZE, state.page*PAGE_SIZE+PAGE_SIZE);
pageItems.forEach(r=>{
const isSelected = step==='snack'
? day.snack.some(s=>s.recipe.id===r.id)
: (day[step] && day[step].recipe.id === r.id);
const card = el('div','hpt-recipe-card'+(isSelected?' selected':'')+(r.image?' has-img':''));
card.innerHTML = `
${imgTag(r,'r-thumb')}
<div class="r-body">
<div class="r-check"></div>
<span class="r-tag">${r.tags || r.section || ''}</span>
<p class="r-title">${r.title}</p>
<div class="r-macros">
<span class="m-chip kcal">${r.kcal} kcal</span>
<span class="m-chip">P ${fmt1(r.protein_g)}g</span>
<span class="m-chip">C ${fmt1(r.carb_g)}g</span>
<span class="m-chip">F ${fmt1(r.fat_g)}g</span>
</div>
${r.cook ? `<div class="r-time">${r.prep?('Prep '+r.prep+' · '):''}Cook ${r.cook}${r.makes ? ' · Makes '+r.makes : ''}</div>` : (r.makes?`<div class="r-time">Makes ${r.makes}</div>`:'')}
</div>
`;
card.addEventListener('click', ()=> selectRecipe(step, r));
listWrap.appendChild(card);
});
if(totalPages > 1){
const prevBtn = el('button','hpt-btn hpt-btn-ghost','‹ Prev');
prevBtn.disabled = state.page===0;
prevBtn.addEventListener('click', ()=>{ state.page--; refreshList(); window.scrollTo({top:listWrap.offsetTop-20, behavior:'smooth'}); });
const info = el('span','hpt-page-info', `Page ${state.page+1} of ${totalPages} · ${filtered.length} recipes`);
const nextBtn = el('button','hpt-btn hpt-btn-ghost','Next ›');
nextBtn.disabled = state.page>=totalPages-1;
nextBtn.addEventListener('click', ()=>{ state.page++; refreshList(); window.scrollTo({top:listWrap.offsetTop-20, behavior:'smooth'}); });
pageBar.appendChild(prevBtn);
pageBar.appendChild(info);
pageBar.appendChild(nextBtn);
}
}
refreshList();
renderBatchPrompt(batchSlot, step, day);
function buildActionRow(){
const actions = el('div','hpt-actions');
const backBtn = el('button','hpt-btn hpt-btn-ghost', '← Back');
backBtn.disabled = state.currentStepIndex===0;
backBtn.addEventListener('click', ()=>{
if(state.currentStepIndex>0){ state.currentStepIndex--; state.page=0; state.filterText=''; state.filterBand='All'; render(); }
});
const rightGroup = el('div','right-group');
if(step==='snack'){
const doneBtn = el('button','hpt-btn hpt-btn-primary', day.snack.length ? 'Continue →' : 'Skip snacks →');
doneBtn.addEventListener('click', advanceStep);
rightGroup.appendChild(doneBtn);
} else {
const nextBtn = el('button','hpt-btn hpt-btn-primary', 'Continue →');
nextBtn.disabled = !day[step];
nextBtn.addEventListener('click', advanceStep);
rightGroup.appendChild(nextBtn);
}
actions.appendChild(backBtn);
actions.appendChild(rightGroup);
return actions;
}
topBar.appendChild(buildActionRow());
panel.appendChild(buildActionRow());
return panel;
}
function renderBatchedLockedScreen(panel, step, day){
const sel = day[step];
panel.innerHTML = `
<p class="hpt-kicker">Step ${state.currentStepIndex+1} of 4</p>
<h2 class="hpt-h2">${STEP_LABEL[step]} — batch cooked</h2>
<p class="hpt-sub">You planned to batch-cook this earlier in the week, so it's already filled in.</p>
`;
const card = el('div','hpt-recipe-card selected'+(sel.recipe.image?' has-img':''));
card.style.cursor='default';
card.innerHTML = `
${imgTag(sel.recipe,'r-thumb')}
<div class="r-body">
<div class="r-check"></div>
<span class="r-tag">${sel.recipe.tags || ''}</span>
<p class="r-title">${sel.recipe.title} <span class="hint" style="font-weight:400;color:#6F93AC;">(from Day ${sel.fromDay+1})</span></p>
<div class="r-macros">
<span class="m-chip kcal">${sel.recipe.kcal} kcal</span>
<span class="m-chip">P ${fmt1(sel.recipe.protein_g)}g</span>
<span class="m-chip">C ${fmt1(sel.recipe.carb_g)}g</span>
<span class="m-chip">F ${fmt1(sel.recipe.fat_g)}g</span>
</div>
</div>
`;
panel.appendChild(card);
const swapBtn = el('button','hpt-btn-text', "Actually, let me pick something else for this day");
swapBtn.style.marginTop='14px';
swapBtn.addEventListener('click', ()=>{ day[step]=null; render(); });
panel.appendChild(swapBtn);
const actions = el('div','hpt-actions');
const backBtn = el('button','hpt-btn hpt-btn-ghost', '← Back');
backBtn.disabled = state.currentStepIndex===0;
backBtn.addEventListener('click', ()=>{ if(state.currentStepIndex>0){ state.currentStepIndex--; render(); } });
const rightGroup = el('div','right-group');
const nextBtn = el('button','hpt-btn hpt-btn-primary', 'Continue →');
nextBtn.addEventListener('click', advanceStep);
rightGroup.appendChild(nextBtn);
actions.appendChild(backBtn);
actions.appendChild(rightGroup);
panel.appendChild(actions);
return panel;
}
function selectRecipe(step, recipe){
const day = currentDay();
if(step === 'snack'){
const idx = day.snack.findIndex(s=>s.recipe.id===recipe.id);
if(idx>=0){ day.snack.splice(idx,1); }
else { day.snack.push({recipe, batchDays:0}); }
} else {
if(day[step] && day[step].recipe.id === recipe.id){
day[step] = null;
} else {
day[step] = {recipe, batchDays:0, batched:false};
}
}
render();
}
function renderBatchPrompt(container, step, day){
container.innerHTML='';
if(step==='snack') return;
const sel = day[step];
if(!sel) return;
const makesNum = parseInt((sel.recipe.makes||'').match(/\d+/));
const daysLeftInWeek = 7 - state.currentDayIndex - 1;
if(!makesNum || makesNum<2 || daysLeftInWeek<1) return;
const box = el('div','hpt-batch-box');
const maxExtra = Math.min(makesNum-1, daysLeftInWeek);
box.innerHTML = `<div class="bb-title">This makes ${sel.recipe.makes} — batch cook it?</div>`;
const row = el('div','bb-row');
row.appendChild(el('span','', `Use it again for ${STEP_LABEL[step].toLowerCase()} on the next`));
const stepper = el('div','hpt-stepper');
const minus = el('button','','−');
const count = el('span','', sel.batchDays.toString());
const plus = el('button','','+');
minus.addEventListener('click', ()=>{ sel.batchDays = Math.max(0, sel.batchDays-1); count.textContent = sel.batchDays; });
plus.addEventListener('click', ()=>{ sel.batchDays = Math.min(maxExtra, sel.batchDays+1); count.textContent = sel.batchDays; });
stepper.appendChild(minus); stepper.appendChild(count); stepper.appendChild(plus);
row.appendChild(stepper);
row.appendChild(el('span','', `day(s) (up to ${maxExtra})`));
box.appendChild(row);
container.appendChild(box);
}
function advanceStep(){
const step = STEP_ORDER[state.currentStepIndex];
const day = currentDay();
// apply batch scheduling if set
if(step !== 'snack' && day[step] && day[step].batchDays>0){
const n = day[step].batchDays;
for(let i=1;i<=n;i++){
const targetIdx = state.currentDayIndex + i;
while(state.days.length <= targetIdx) state.days.push(freshDay());
state.days[targetIdx][step] = {recipe: day[step].recipe, batched:true, fromDay: state.currentDayIndex, batchDays:0};
}
}
if(state.currentStepIndex < STEP_ORDER.length-1){
state.currentStepIndex++;
state.filterText=''; state.filterBand='All'; state.page=0;
render();
} else {
state.screen = 'daybreak';
render();
}
}
/* ============================================================
SCREEN: DAY BREAKDOWN
============================================================ */
function renderDayBreakdown(){
const day = currentDay();
const totals = dayTotals(day);
const panel = el('div','hpt-panel');
panel.innerHTML = `
<p class="hpt-kicker">Full time · Day ${state.currentDayIndex+1}</p>
<h2 class="hpt-h2">Here's your day</h2>
<p class="hpt-sub">Happy with it? Confirm and move on, or jump back into any step to swap something out.</p>
`;
const macroSummary = el('div','hpt-macro-summary');
const items = [
{label:'Calories', val:Math.round(totals.kcal), goal:state.calorieGoal, unit:''},
{label:'Protein', val:Math.round(totals.protein), goal:state.hasProteinGoal?state.proteinGoal:null, unit:'g'},
{label:'Carbs', val:Math.round(totals.carb), goal:null, unit:'g'},
{label:'Fat', val:Math.round(totals.fat), goal:null, unit:'g'},
];
items.forEach(it=>{
const box = el('div','hpt-macro-box');
let barHtml='';
if(it.goal){
const pct = Math.min(100, Math.round((it.val/it.goal)*100));
barHtml = `<div class="hpt-bar-track"><div class="hpt-bar-fill ${pct>105?'over':''}" style="width:${Math.min(pct,100)}%"></div></div>`;
}
box.innerHTML = `
<div class="mb-num">${it.val}${it.unit}</div>
<div class="mb-label">${it.label}</div>
${it.goal ? `<div class="mb-goal">of ${it.goal}${it.unit} target</div>${barHtml}` : ''}
`;
macroSummary.appendChild(box);
});
panel.appendChild(macroSummary);
const list = el('div','hpt-breakdown-list');
STEP_ORDER.forEach(q=>{
if(q==='snack'){
if(day.snack.length===0){
list.appendChild(rowForEmpty('Snacks'));
} else {
day.snack.forEach(s=>{
list.appendChild(rowFor('Snack', s.recipe, false));
});
}
} else if(day[q]){
list.appendChild(rowFor(STEP_LABEL[q], day[q].recipe, day[q].batched));
} else {
list.appendChild(rowForEmpty(STEP_LABEL[q]));
}
});
panel.appendChild(list);
function rowFor(slotLabel, recipe, batched){
const row = el('div','hpt-breakdown-row');
row.innerHTML = `
<div class="br-left">
<span class="br-slot">${slotLabel}</span>
<span class="br-title">${recipe.title}${batched?'<span class="br-badge">Batch</span>':''}</span>
</div>
<div>${recipe.kcal} kcal · P ${fmt1(recipe.protein_g)}g</div>
`;
return row;
}
function rowForEmpty(slotLabel){
const row = el('div','hpt-breakdown-row');
row.innerHTML = `<div class="br-left"><span class="br-slot">${slotLabel}</span><span class="br-title" style="color:#87A8C0;font-weight:600;">Nothing selected</span></div>`;
return row;
}
const editBtn = el('button','hpt-btn-text', "✎ Edit this day's picks");
editBtn.addEventListener('click', ()=>{ state.screen='step'; state.currentStepIndex=0; render(); });
panel.appendChild(editBtn);
const actions = el('div','hpt-actions');
const daysUsed = state.currentDayIndex+1;
if(daysUsed < 7){
const moreBtn = el('button','hpt-btn hpt-btn-amber', `Plan Day ${daysUsed+1} too →`);
moreBtn.addEventListener('click', ()=>{
const nextIdx = state.currentDayIndex+1;
while(state.days.length <= nextIdx) state.days.push(freshDay());
state.currentDayIndex = nextIdx;
state.currentStepIndex = 0;
state.filterText=''; state.filterBand='All'; state.page=0;
state.screen='step';
render();
});
const doneBtn = el('button','hpt-btn hpt-btn-primary', `I'm done — show my week →`);
doneBtn.addEventListener('click', ()=>{
state.days = state.days.slice(0, state.currentDayIndex+1);
state.screen='final';
state.finalDayIndex=0;
render();
});
actions.appendChild(el('div'));
const rg = el('div','right-group');
rg.appendChild(doneBtn);
rg.appendChild(moreBtn);
actions.appendChild(rg);
} else {
const doneBtn = el('button','hpt-btn hpt-btn-primary', `Finish — show my week →`);
doneBtn.addEventListener('click', ()=>{ state.screen='final'; state.finalDayIndex=0; render(); });
actions.appendChild(el('div'));
const rg = el('div','right-group'); rg.appendChild(doneBtn);
actions.appendChild(rg);
}
panel.appendChild(actions);
return panel;
}
/* ============================================================
SCREEN: FINAL SUMMARY
============================================================ */
function collectAllSelections(){
// returns array of {recipe, slots:[{dayIndex, quarter}]}
const map = new Map();
state.days.forEach((day, di)=>{
STEP_ORDER.forEach(q=>{
if(q==='snack'){
day.snack.forEach(s=>{
addSel(s.recipe, di, 'snack');
});
} else if(day[q]){
addSel(day[q].recipe, di, q);
}
});
});
function addSel(recipe, di, q){
if(!map.has(recipe.id)) map.set(recipe.id, {recipe, slots:[]});
map.get(recipe.id).slots.push({dayIndex:di, quarter:q});
}
return Array.from(map.values());
}
function renderFinalSummary(){
const panel = el('div','hpt-panel');
panel.innerHTML = `
<p class="hpt-kicker">Final whistle</p>
<h2 class="hpt-h2">Your week is set</h2>
<p class="hpt-sub">Here's everything in one place — your day-by-day plan, full recipes, and a shopping list.</p>
`;
const tabbar = el('div','hpt-tabbar noprint');
const tabs = [['overview','Overview'],['recipes','Recipes'],['shopping','Shopping list']];
tabs.forEach(([key,label])=>{
const b = el('button', state.finalTab===key?'active':'', label);
b.addEventListener('click', ()=>{ state.finalTab=key; render(); });
tabbar.appendChild(b);
});
panel.appendChild(tabbar);
if(state.finalTab==='overview') panel.appendChild(renderOverviewTab());
if(state.finalTab==='recipes') panel.appendChild(renderRecipesTab());
if(state.finalTab==='shopping') panel.appendChild(renderShoppingTab());
const actions = el('div','hpt-actions noprint');
const printBtn = el('button','hpt-btn hpt-btn-ghost', '🖨 Print / Save PDF');
printBtn.addEventListener('click', ()=>window.print());
const restartBtn = el('button','hpt-btn hpt-btn-primary', 'Start a new week →');
restartBtn.addEventListener('click', ()=>{
state = {
screen:'setup', calorieGoal:null, proteinGoal:null, hasProteinGoal:false,
currentDayIndex:0, currentStepIndex:0, days:[freshDay()],
filterText:'', filterBand:'All', page:0, finalTab:'overview', finalDayIndex:0,
};
render();
});
actions.appendChild(printBtn);
const rg = el('div','right-group'); rg.appendChild(restartBtn);
actions.appendChild(rg);
panel.appendChild(actions);
return panel;
}
function renderOverviewTab(){
const wrap = el('div');
const dayTabs = el('div','hpt-day-tabs noprint');
state.days.forEach((d,i)=>{
const b = el('button', state.finalDayIndex===i?'active':'', `Day ${i+1}`);
b.addEventListener('click', ()=>{ state.finalDayIndex=i; render(); });
dayTabs.appendChild(b);
});
wrap.appendChild(dayTabs);
const day = state.days[state.finalDayIndex];
const totals = dayTotals(day);
const macroSummary = el('div','hpt-macro-summary');
[['Calories',Math.round(totals.kcal),''],['Protein',Math.round(totals.protein),'g'],['Carbs',Math.round(totals.carb),'g'],['Fat',Math.round(totals.fat),'g']].forEach(([label,val,unit])=>{
const box = el('div','hpt-macro-box');
box.innerHTML = `<div class="mb-num">${val}${unit}</div><div class="mb-label">${label}</div>`;
macroSummary.appendChild(box);
});
wrap.appendChild(macroSummary);
const list = el('div','hpt-breakdown-list');
STEP_ORDER.forEach(q=>{
if(q==='snack'){
day.snack.forEach(s=>{
const row = el('div','hpt-breakdown-row');
row.innerHTML = `<div class="br-left"><span class="br-slot">Snack</span><span class="br-title">${s.recipe.title}</span></div><div>${s.recipe.kcal} kcal</div>`;
list.appendChild(row);
});
} else if(day[q]){
const row = el('div','hpt-breakdown-row');
row.innerHTML = `<div class="br-left"><span class="br-slot">${STEP_LABEL[q]}</span><span class="br-title">${day[q].recipe.title}${day[q].batched?'<span class="br-badge">Batch</span>':''}</span></div><div>${day[q].recipe.kcal} kcal</div>`;
list.appendChild(row);
}
});
wrap.appendChild(list);
return wrap;
}
function renderRecipesTab(){
const wrap = el('div');
const selections = collectAllSelections();
selections.sort((a,b)=>a.recipe.title.localeCompare(b.recipe.title));
selections.forEach(sel=>{
const r = sel.recipe;
const details = el('details','hpt-recipe-detail');
const usedOn = sel.slots.map(s=>`Day ${s.dayIndex+1} ${STEP_LABEL[s.quarter]}`).join(', ');
const summary = el('summary','', `<span>${r.title} <span style="font-weight:500;color:#6F93AC;font-size:12.5px;">— ${r.kcal} kcal · used: ${usedOn}</span></span><span class="arrow">▶</span>`);
details.appendChild(summary);
const body = el('div','detail-body');
if(r.image){
const heroWrap = el('div','detail-hero');
heroWrap.innerHTML = `<img src="data:image/jpeg;base64,${r.image}" alt="${r.title}" loading="lazy">`;
body.appendChild(heroWrap);
}
const cols = el('div','detail-cols');
const ingCol = el('div');
ingCol.innerHTML = `<h4>Ingredients ${r.makes?('· Makes '+r.makes):''}</h4>`;
const ul = el('ul');
(r.ingredients||[]).forEach(i=>{ ul.appendChild(el('li','',i)); });
ingCol.appendChild(ul);
if(r.allergens){
const al = el('p','', `<strong>Allergens:</strong> ${r.allergens}`);
al.style.cssText='font-size:12px;color:#6F93AC;margin-top:12px;';
ingCol.appendChild(al);
}
cols.appendChild(ingCol);
const methodCol = el('div');
methodCol.innerHTML = `<h4>Method</h4>`;
if(r.method_steps && r.method_steps.length){
const ol = el('ol');
r.method_steps.forEach(s=>{ ol.appendChild(el('li','',s)); });
methodCol.appendChild(ol);
} else {
methodCol.appendChild(el('p','','Ready to eat as-is — no prep needed.'));
}
cols.appendChild(methodCol);
body.appendChild(cols);
details.appendChild(body);
wrap.appendChild(details);
});
return wrap;
}
function renderShoppingTab(){
const wrap = el('div');
const note = el('p','', 'Grouped by recipe so you know what each item is for. If a recipe is used more than once, remember to buy enough for every use (or your batch-cook multiple).');
note.style.cssText='font-size:13px;color:#4A7290;margin-bottom:18px;';
wrap.appendChild(note);
const listWrap = el('div','hpt-shopping-list');
const selections = collectAllSelections();
selections.sort((a,b)=>a.recipe.title.localeCompare(b.recipe.title));
selections.forEach(sel=>{
const r = sel.recipe;
if(!r.ingredients || r.ingredients.length===0) return;
const group = el('div','hpt-shop-group');
const usedCount = sel.slots.length;
group.innerHTML = `<h5>${r.title} ${usedCount>1?`<span class="badge">×${usedCount}</span>`:''}</h5>`;
r.ingredients.forEach((ing,idx)=>{
const item = el('label','hpt-shop-item');
const cb = el('input','');
cb.type='checkbox';
item.appendChild(cb);
item.appendChild(el('span','',ing));
group.appendChild(item);
});
listWrap.appendChild(group);
});
wrap.appendChild(listWrap);
return wrap;
}
/* ============================================================
INIT
============================================================ */
render();
</script>
<p class="hpt-footer-note noprint">Built for The Hockey PT · thehockeypt.com</p>
</body>
</html>