{"version":2,"recipeCount":84,"build":"15.3.0","recipes":[{"id":"oats","title":"Greek yogurt, oats & banana","greek":"Γιαούρτι, βρώμη & φρούτο","slot":"breakfast","time":5,"tags":["quick","protein"],"ingredients":[{"key":"yogurt","quantity":200,"unit":"g"},{"key":"oats","quantity":55,"unit":"g"},{"key":"banana","quantity":1,"unit":"piece"},{"key":"walnuts","quantity":15,"unit":"g"}],"steps":["Stir oats into the yogurt and let them soften for about five minutes.","Slice the banana and arrange it on top.","Finish with walnuts just before serving."],"note":"Make it the night before for a grab-and-go breakfast.","source":"https://github.com/douphealth/family-nutrition-os/blob/main/src/recipes.js"},{"id":"eggs","title":"Eggs, whole-grain toast & tomato","greek":"Αυγά, ψωμί ολικής & ντομάτα","slot":"breakfast","time":10,"tags":["protein"],"ingredients":[{"key":"egg","quantity":2,"unit":"piece"},{"key":"bread","quantity":70,"unit":"g"},{"key":"tomato","quantity":100,"unit":"g"},{"key":"olives","quantity":15,"unit":"g"},{"key":"oliveOil","quantity":5,"unit":"ml"},{"key":"fruit","quantity":150,"unit":"g"}],"steps":["Cook eggs in olive oil over medium heat until set.","Serve with toasted whole-grain bread, chopped tomato and olives.","Add seasonal fruit on the side."],"note":"Olives provide salt, so taste before seasoning.","source":"https://github.com/douphealth/family-nutrition-os/blob/main/src/recipes.js"},{"id":"porridge","title":"Apple & walnut oat porridge","greek":"Χυλός βρώμης με μήλο & καρύδια","slot":"breakfast","time":10,"tags":["quick","vegetarian"],"ingredients":[{"key":"oats","quantity":60,"unit":"g"},{"key":"milk","quantity":200,"unit":"ml"},{"key":"fruit","quantity":150,"unit":"g"},{"key":"walnuts","quantity":15,"unit":"g"}],"steps":["Simmer oats with milk over low heat for around six minutes, stirring often.","Fold in diced apple or another seasonal fruit and cinnamon if available.","Sprinkle with walnuts right before eating."],"note":"Use a saucepan with a heavy base to avoid catching.","source":"https://github.com/douphealth/family-nutrition-os/blob/main/src/recipes.js"},{"id":"scramble","title":"Spinach, egg & feta scramble","greek":"Αυγά με σπανάκι & φέτα","slot":"breakfast","time":10,"tags":["quick","protein","vegetarian"],"ingredients":[{"key":"egg","quantity":2,"unit":"piece"},{"key":"spinach","quantity":80,"unit":"g"},{"key":"feta","quantity":25,"unit":"g"},{"key":"bread","quantity":60,"unit":"g"},{"key":"oliveOil","quantity":5,"unit":"ml"},{"key":"fruit","quantity":150,"unit":"g"}],"steps":["Wilt spinach in olive oil for two minutes.","Add beaten eggs and stir gently until fully cooked.","Finish with crumbled feta and serve with bread and fruit."],"note":"Cook eggs fully, especially when serving children.","source":"https://github.com/douphealth/family-nutrition-os/blob/main/src/recipes.js"},{"id":"fetaToast","title":"Feta, tomato & cucumber toast","greek":"Τοστ ολικής με φέτα, ντομάτα & αγγούρι","slot":"breakfast","time":5,"tags":["quick","vegetarian"],"ingredients":[{"key":"bread","quantity":80,"unit":"g"},{"key":"feta","quantity":35,"unit":"g"},{"key":"tomato","quantity":100,"unit":"g"},{"key":"cucumber","quantity":60,"unit":"g"},{"key":"olives","quantity":10,"unit":"g"},{"key":"oliveOil","quantity":5,"unit":"ml"},{"key":"fruit","quantity":150,"unit":"g"}],"steps":["Toast the bread until crisp.","Top with feta, sliced tomato, cucumber and a few sliced olives.","Add olive oil, oregano if available and fruit on the side."],"note":"A no-cook option for busy mornings.","source":"https://github.com/douphealth/family-nutrition-os/blob/main/src/recipes.js"},{"id":"lentils","title":"Greek lentils with salad & feta","greek":"Φακές, σαλάτα & φέτα","slot":"lunch","time":35,"tags":["vegetarian","batch","legumes"],"ingredients":[{"key":"lentils","quantity":95,"unit":"g"},{"key":"carrot","quantity":40,"unit":"g"},{"key":"onion","quantity":30,"unit":"g"},{"key":"oliveOil","quantity":12,"unit":"ml"},{"key":"tomato","quantity":120,"unit":"g"},{"key":"cucumber","quantity":60,"unit":"g"},{"key":"feta","quantity":30,"unit":"g"},{"key":"bread","quantity":60,"unit":"g"}],"steps":["Simmer lentils with chopped carrot and onion until tender, around 25 minutes; add more water if needed.","Remove from heat and mix in olive oil.","Serve with tomato, cucumber, feta and bread."],"note":"Cook extra lentils for another meal; refrigerate promptly.","source":"https://github.com/douphealth/family-nutrition-os/blob/main/src/recipes.js"},{"id":"chickenTray","title":"Lemon chicken tray bake","greek":"Κοτόπουλο λεμονάτο, πατάτα & σαλάτα","slot":"lunch","time":45,"tags":["protein","batch"],"ingredients":[{"key":"chicken","quantity":200,"unit":"g"},{"key":"potato","quantity":250,"unit":"g"},{"key":"lemon","quantity":0.25,"unit":"piece"},{"key":"oliveOil","quantity":12,"unit":"ml"},{"key":"lettuce","quantity":80,"unit":"g"},{"key":"cucumber","quantity":80,"unit":"g"}],"steps":["Toss chicken and potatoes with lemon, olive oil and oregano in a roasting dish.","Roast at 200°C until the potatoes are tender and the chicken is safely cooked through; check with a food thermometer.","Serve with washed lettuce and cucumber."],"note":"Prepare extra portions for the following day and chill leftovers promptly.","source":"https://github.com/douphealth/family-nutrition-os/blob/main/src/recipes.js"},{"id":"chickenRice","title":"Oven-baked chicken, rice & vegetables","greek":"Κοτόπουλο με ρύζι & λαχανικά στο φούρνο","slot":"lunch","time":50,"tags":["protein","batch"],"ingredients":[{"key":"chicken","quantity":180,"unit":"g"},{"key":"rice","quantity":85,"unit":"g"},{"key":"pepper","quantity":0.5,"unit":"piece"},{"key":"tomato","quantity":100,"unit":"g"},{"key":"onion","quantity":30,"unit":"g"},{"key":"oliveOil","quantity":12,"unit":"ml"}],"steps":["Spread rice, chopped pepper, tomato, onion and olive oil in an ovenproof dish; add enough hot water to cover the rice.","Place chicken on top and bake around 45 minutes at 190°C, checking that poultry is thoroughly cooked.","Rest briefly, then serve."],"note":"An efficient single-dish family meal.","source":"https://github.com/douphealth/family-nutrition-os/blob/main/src/recipes.js"},{"id":"fishRice","title":"White fish, rice & leafy greens","greek":"Ψάρι, ρύζι & χόρτα","slot":"lunch","time":30,"tags":["protein","fish"],"ingredients":[{"key":"fish","quantity":180,"unit":"g"},{"key":"rice","quantity":85,"unit":"g"},{"key":"greens","quantity":200,"unit":"g"},{"key":"oliveOil","quantity":12,"unit":"ml"},{"key":"lemon","quantity":0.25,"unit":"piece"}],"steps":["Cook rice and leafy greens separately.","Roast or pan-cook the fish until opaque and cooked throughout.","Serve together with lemon and olive oil."],"note":"Choose the fish variety according to availability and local dietary guidance.","source":"https://github.com/douphealth/family-nutrition-os/blob/main/src/recipes.js"},{"id":"gigantes","title":"Greek giant beans & village salad","greek":"Γίγαντες & χωριάτικη","slot":"lunch","time":50,"tags":["vegetarian","batch","legumes"],"ingredients":[{"key":"giantBeans","quantity":95,"unit":"g"},{"key":"tomato","quantity":180,"unit":"g"},{"key":"onion","quantity":30,"unit":"g"},{"key":"oliveOil","quantity":16,"unit":"ml"},{"key":"cucumber","quantity":80,"unit":"g"},{"key":"feta","quantity":30,"unit":"g"},{"key":"bread","quantity":60,"unit":"g"}],"steps":["Soak dried giant beans overnight, then pre-cook until tender; soaking and pre-cooking are not included in the original stated time.","Bake with tomato, onion and olive oil until the sauce thickens.","Serve with cucumber, feta and bread."],"note":"Dried beans need proper soaking and thorough cooking before serving.","source":"https://github.com/douphealth/family-nutrition-os/blob/main/src/recipes.js"},{"id":"revithia","title":"Lemony oven-baked chickpeas","greek":"Ρεβίθια λεμονάτα στο φούρνο","slot":"lunch","time":55,"tags":["vegetarian","batch","legumes"],"ingredients":[{"key":"chickpeas","quantity":95,"unit":"g"},{"key":"onion","quantity":35,"unit":"g"},{"key":"lemon","quantity":0.25,"unit":"piece"},{"key":"oliveOil","quantity":15,"unit":"ml"},{"key":"greens","quantity":150,"unit":"g"},{"key":"bread","quantity":60,"unit":"g"}],"steps":["Soak dried chickpeas overnight, then pre-cook until tender; the listed time excludes this preparation.","Bake tender chickpeas with onion, lemon and olive oil until the flavors combine.","Serve with cooked greens and bread."],"note":"Canned chickpeas are a faster substitute with different drained weights.","source":"https://github.com/douphealth/family-nutrition-os/blob/main/src/recipes.js"},{"id":"fasolada","title":"Fasolada — Greek white bean soup","greek":"Φασολάδα με ελαιόλαδο","slot":"lunch","time":50,"tags":["batch","legumes"],"ingredients":[{"key":"whiteBeans","quantity":95,"unit":"g"},{"key":"carrot","quantity":40,"unit":"g"},{"key":"celery","quantity":50,"unit":"g"},{"key":"tomatoCanned","quantity":100,"unit":"g"},{"key":"onion","quantity":30,"unit":"g"},{"key":"oliveOil","quantity":12,"unit":"ml"},{"key":"bread","quantity":60,"unit":"g"}],"steps":["Soak dried beans overnight and cook thoroughly until tender before adding the remaining ingredients.","Simmer with carrot, celery, onion and tomato until flavors combine.","Finish with olive oil and serve with bread."],"note":"Traditional warming soup; dried bean soaking and initial cooking take additional time.","source":"https://github.com/douphealth/family-nutrition-os/blob/main/src/recipes.js"},{"id":"gemista","title":"Gemista — rice-stuffed vegetables","greek":"Γεμιστά με ρύζι & μυρωδικά","slot":"lunch","time":70,"tags":["vegetarian","batch"],"ingredients":[{"key":"tomato","quantity":2,"unit":"piece"},{"key":"pepper","quantity":1,"unit":"piece"},{"key":"rice","quantity":75,"unit":"g"},{"key":"onion","quantity":40,"unit":"g"},{"key":"herbs","quantity":10,"unit":"g"},{"key":"oliveOil","quantity":16,"unit":"ml"},{"key":"bread","quantity":60,"unit":"g"}],"steps":["Hollow out the tomatoes and pepper, reserving the tomato pulp.","Mix rice, chopped onion, herbs, pulp and olive oil.","Fill the vegetables, cover and bake about 60 minutes at 180°C, until rice is tender. Serve warm with the bread."],"note":"A classic make-ahead Greek dish.","source":"https://github.com/douphealth/family-nutrition-os/blob/main/src/recipes.js"},{"id":"meatballs","title":"Baked Greek meat patties & potatoes","greek":"Μπιφτέκια φούρνου με πατάτες","slot":"lunch","time":45,"tags":["protein","batch"],"ingredients":[{"key":"beef","quantity":160,"unit":"g"},{"key":"potato","quantity":300,"unit":"g"},{"key":"onion","quantity":30,"unit":"g"},{"key":"egg","quantity":0.5,"unit":"piece"},{"key":"oliveOil","quantity":10,"unit":"ml"},{"key":"tomato","quantity":80,"unit":"g"}],"steps":["Mix minced beef with onion, beaten egg and any herbs you like.","Shape into patties. Arrange them with the chopped potatoes and sliced tomato in a roasting tray brushed with the olive oil.","Bake around 35 minutes at 200°C, until the centre of the patties reaches 71 °C (160 °F) and the potatoes are tender."],"note":"Baking is convenient for preparing several portions.","source":"https://github.com/douphealth/family-nutrition-os/blob/main/src/recipes.js"},{"id":"yogSnack","title":"Greek yogurt & seasonal fruit","greek":"Γιαούρτι & φρούτο","slot":"snack","time":2,"tags":["quick","protein","vegetarian"],"ingredients":[{"key":"yogurt","quantity":170,"unit":"g"},{"key":"fruit","quantity":200,"unit":"g"}],"steps":["Spoon yogurt into a bowl.","Slice fresh seasonal fruit over the top."],"note":"Almost no preparation or washing up.","source":"https://github.com/douphealth/family-nutrition-os/blob/main/src/recipes.js"},{"id":"bananaToast","title":"Banana & tahini toast","greek":"Μπανάνα & ψωμί με ταχίνι","slot":"snack","time":3,"tags":["quick","vegetarian"],"ingredients":[{"key":"banana","quantity":1,"unit":"piece"},{"key":"bread","quantity":60,"unit":"g"},{"key":"tahini","quantity":15,"unit":"g"}],"steps":["Spread tahini over bread.","Slice banana on top and serve immediately."],"note":"A simple snack before an active afternoon.","source":"https://github.com/douphealth/family-nutrition-os/blob/main/src/recipes.js"},{"id":"milkRecovery","title":"Banana, oat & milk blender drink","greek":"Αποκατάσταση: γάλα, μπανάνα & βρώμη","slot":"snack","time":3,"tags":["quick","vegetarian"],"ingredients":[{"key":"milk","quantity":300,"unit":"ml"},{"key":"banana","quantity":1,"unit":"piece"},{"key":"oats","quantity":50,"unit":"g"}],"steps":["Put milk, banana and oats into a blender.","Blend until smooth, adding a splash of water if needed."],"note":"Use pasteurized milk and drink freshly prepared.","source":"https://github.com/douphealth/family-nutrition-os/blob/main/src/recipes.js"},{"id":"greekSalad","title":"Village salad with feta & olives","greek":"Χωριάτικη με φέτα","slot":"snack","time":7,"tags":["quick","vegetarian"],"ingredients":[{"key":"tomato","quantity":150,"unit":"g"},{"key":"cucumber","quantity":80,"unit":"g"},{"key":"pepper","quantity":50,"unit":"g"},{"key":"onion","quantity":20,"unit":"g"},{"key":"feta","quantity":35,"unit":"g"},{"key":"olives","quantity":15,"unit":"g"},{"key":"oliveOil","quantity":10,"unit":"ml"},{"key":"bread","quantity":50,"unit":"g"}],"steps":["Cut tomatoes, cucumber, pepper and onion into bite-size pieces.","Add feta, olives and olive oil.","Sprinkle with oregano if desired and serve with bread."],"note":"Measure olive oil for consistent flavor and portions.","source":"https://github.com/douphealth/family-nutrition-os/blob/main/src/recipes.js"},{"id":"fruitSalad","title":"Seasonal fruit salad","greek":"Φρουτοσαλάτα εποχής","slot":"snack","time":5,"tags":["quick","vegetarian"],"ingredients":[{"key":"fruit","quantity":300,"unit":"g"},{"key":"lemon","quantity":0.25,"unit":"piece"}],"steps":["Wash and cut the seasonal fruit into pieces.","Add a squeeze of lemon to slow browning."],"note":"A flexible way to use ripe fruit before it spoils.","source":"https://github.com/douphealth/family-nutrition-os/blob/main/src/recipes.js"},{"id":"smoothie","title":"Yogurt, fruit & oat smoothie","greek":"Smoothie γιαουρτιού, φρούτου & βρώμης","slot":"snack","time":3,"tags":["quick","protein","vegetarian"],"ingredients":[{"key":"yogurt","quantity":150,"unit":"g"},{"key":"fruit","quantity":150,"unit":"g"},{"key":"oats","quantity":40,"unit":"g"},{"key":"honey","quantity":10,"unit":"g"}],"steps":["Blend yogurt, fruit, oats and honey with a little cold water.","Serve straight away."],"note":"Do not serve honey to infants under 12 months.","source":"https://github.com/douphealth/family-nutrition-os/blob/main/src/recipes.js"},{"id":"yogHoney","title":"Greek yogurt, honey & walnuts","greek":"Γιαούρτι με μέλι, καρύδια & φρούτο","slot":"snack","time":2,"tags":["quick","protein","vegetarian"],"ingredients":[{"key":"yogurt","quantity":200,"unit":"g"},{"key":"honey","quantity":10,"unit":"g"},{"key":"walnuts","quantity":15,"unit":"g"},{"key":"fruit","quantity":150,"unit":"g"}],"steps":["Serve yogurt in a bowl.","Top with sliced seasonal fruit.","Drizzle with honey and add walnuts."],"note":"Check nut allergies; honey is unsuitable for infants under one.","source":"https://github.com/douphealth/family-nutrition-os/blob/main/src/recipes.js"},{"id":"omelet","title":"Vegetable omelet & whole-grain bread","greek":"Ομελέτα λαχανικών & ψωμί","slot":"dinner","time":12,"tags":["quick","protein","vegetarian"],"ingredients":[{"key":"egg","quantity":3,"unit":"piece"},{"key":"spinach","quantity":80,"unit":"g"},{"key":"mushroom","quantity":80,"unit":"g"},{"key":"bread","quantity":80,"unit":"g"},{"key":"oliveOil","quantity":10,"unit":"ml"}],"steps":["Sauté spinach and mushrooms in olive oil.","Pour in beaten eggs and cook gently until fully set.","Serve with whole-grain bread."],"note":"Dinner in around twelve minutes.","source":"https://github.com/douphealth/family-nutrition-os/blob/main/src/recipes.js"},{"id":"dakos","title":"Cretan dakos with tomato & feta","greek":"Ντάκος ολικής","slot":"dinner","time":6,"tags":["quick","vegetarian"],"ingredients":[{"key":"paximadi","quantity":1,"unit":"piece"},{"key":"tomato","quantity":200,"unit":"g"},{"key":"feta","quantity":40,"unit":"g"},{"key":"olives","quantity":20,"unit":"g"},{"key":"oliveOil","quantity":10,"unit":"ml"}],"steps":["Lightly moisten a barley or whole-grain rusk.","Grate fresh tomato over it.","Top with feta, olives and olive oil."],"note":"A fast, no-cook Mediterranean supper.","source":"https://github.com/douphealth/family-nutrition-os/blob/main/src/recipes.js"},{"id":"pastaVeg","title":"Whole-wheat pasta with garden vegetables","greek":"Ζυμαρικά ολικής, ντομάτα & λαχανικά","slot":"dinner","time":20,"tags":["quick","vegetarian"],"ingredients":[{"key":"pasta","quantity":95,"unit":"g"},{"key":"tomatoCanned","quantity":150,"unit":"g"},{"key":"zucchini","quantity":100,"unit":"g"},{"key":"pepper","quantity":50,"unit":"g"},{"key":"hardcheese","quantity":20,"unit":"g"},{"key":"oliveOil","quantity":10,"unit":"ml"}],"steps":["Boil pasta until al dente.","Sauté zucchini and pepper in the olive oil; add the tomato and simmer briefly.","Toss with pasta, sprinkle with grated cheese and serve."],"note":"Use seasonal vegetables to keep it flexible.","source":"https://github.com/douphealth/family-nutrition-os/blob/main/src/recipes.js"},{"id":"chickenSouvlaki","title":"Chicken souvlaki with yogurt & pita","greek":"Σουβλάκι κοτόπουλο με πίτα ολικής","slot":"dinner","time":25,"tags":["protein"],"ingredients":[{"key":"chicken","quantity":170,"unit":"g"},{"key":"pita","quantity":1,"unit":"piece"},{"key":"tomato","quantity":80,"unit":"g"},{"key":"onion","quantity":25,"unit":"g"},{"key":"yogurt","quantity":60,"unit":"g"},{"key":"lemon","quantity":0.25,"unit":"piece"},{"key":"oliveOil","quantity":8,"unit":"ml"}],"steps":["Marinate chicken with lemon, olive oil and oregano.","Grill or pan-cook thoroughly until the center is safe to eat.","Wrap in a warm pita with tomato, onion and yogurt."],"note":"A homemade alternative to a ready-made takeaway wrap.","source":"https://github.com/douphealth/family-nutrition-os/blob/main/src/recipes.js"},{"id":"bakedFish","title":"Greek baked fish with tomatoes & potatoes","greek":"Ψάρι πλακί με λαχανικά","slot":"dinner","time":35,"tags":["protein","fish"],"ingredients":[{"key":"fish","quantity":180,"unit":"g"},{"key":"tomato","quantity":120,"unit":"g"},{"key":"pepper","quantity":60,"unit":"g"},{"key":"onion","quantity":40,"unit":"g"},{"key":"potato","quantity":200,"unit":"g"},{"key":"oliveOil","quantity":12,"unit":"ml"},{"key":"lemon","quantity":0.25,"unit":"piece"}],"steps":["Arrange the chopped tomato, bell pepper and onion with the thinly sliced potatoes in a baking dish.","Place fish on top with lemon and olive oil.","Bake around 30 minutes at 190°C, until the potatoes are tender and the fish flakes easily and reaches 63 °C (145 °F) at its thickest point."],"note":"A simple oven dish with minimal hands-on time.","source":"https://github.com/douphealth/family-nutrition-os/blob/main/src/recipes.js"},{"id":"spinachRice","title":"Spanakorizo — Greek spinach rice","greek":"Σπανακόρυζο με φέτα","slot":"dinner","time":30,"tags":["quick","vegetarian"],"ingredients":[{"key":"spinach","quantity":300,"unit":"g"},{"key":"rice","quantity":75,"unit":"g"},{"key":"onion","quantity":35,"unit":"g"},{"key":"feta","quantity":30,"unit":"g"},{"key":"oliveOil","quantity":12,"unit":"ml"},{"key":"lemon","quantity":0.25,"unit":"piece"}],"steps":["Sauté chopped onion; add spinach until wilted.","Add rice and water, simmer gently until the rice is fully cooked.","Finish with feta, lemon and olive oil."],"note":"The lemon adds brightness to the spinach.","source":"https://github.com/douphealth/family-nutrition-os/blob/main/src/recipes.js"},{"id":"trahana","title":"Greek trahana soup with feta","greek":"Τραχανάς με φέτα","slot":"dinner","time":20,"tags":["quick","vegetarian"],"ingredients":[{"key":"trahana","quantity":80,"unit":"g"},{"key":"tomato","quantity":100,"unit":"g"},{"key":"feta","quantity":30,"unit":"g"},{"key":"oliveOil","quantity":10,"unit":"ml"}],"steps":["Simmer trahana in water or stock for about twelve minutes, stirring.","Add grated tomato.","Serve with crumbled feta and olive oil."],"note":"Check trahana packaging: many varieties contain wheat and dairy.","source":"https://github.com/douphealth/family-nutrition-os/blob/main/src/recipes.js"},{"id":"avocadoEggToast","title":"Avocado & egg toast","greek":"","slot":"breakfast","time":15,"tags":["kitchen-idea"],"ingredients":[{"key":"avocado","quantity":80,"unit":"g"},{"key":"egg","quantity":1,"unit":"piece"},{"key":"bread","quantity":60,"unit":"g"},{"key":"lemon","quantity":0.125,"unit":"piece"},{"key":"oliveOil","quantity":5,"unit":"ml"}],"steps":["Toast the whole-grain bread. Halve the avocado, remove the stone and mash the measured flesh with the lemon juice.","Heat the olive oil in a small pan. Cook the egg until both the white and yolk are firm.","Spread the avocado over the toast, add the cooked egg and serve immediately."],"note":"An egg and avocado become a quick breakfast. Avocado quantity means edible flesh, without skin or stone.","anchors":["avocado","egg","bread"],"photo":"eggs","related":"fetaToast","origin":"daily-table-editorial","sourceLabel":"The Daily Table kitchen collection","source":"https://daily-table.gearuptofit.com/guides/recipe-matching/","tested":false},{"id":"blueberryOats","title":"Blueberry & walnut porridge","greek":"","slot":"breakfast","time":12,"tags":["kitchen-idea"],"ingredients":[{"key":"oats","quantity":50,"unit":"g"},{"key":"milk","quantity":200,"unit":"ml"},{"key":"blueberries","quantity":100,"unit":"g"},{"key":"walnuts","quantity":15,"unit":"g"}],"steps":["Put the oats and milk in a small saucepan. Simmer gently for 6 to 8 minutes, stirring; add a little water if needed.","Wash the blueberries and stir half into the porridge near the end.","Serve with the remaining blueberries and chopped walnuts."],"note":"A warm oat bowl using four named ingredients. Use pasteurized milk and check product labels.","anchors":["oats","blueberries"],"photo":"breakfast","related":"porridge","origin":"daily-table-editorial","sourceLabel":"The Daily Table kitchen collection","source":"https://daily-table.gearuptofit.com/guides/recipe-matching/","tested":false},{"id":"blueberryYogurt","title":"Blueberry, yogurt & walnut bowl","greek":"","slot":"snack","time":5,"tags":["kitchen-idea"],"ingredients":[{"key":"yogurt","quantity":170,"unit":"g"},{"key":"blueberries","quantity":100,"unit":"g"},{"key":"walnuts","quantity":15,"unit":"g"}],"steps":["Wash the blueberries and drain well.","Spoon the Greek yogurt into a bowl. Add the blueberries and chopped walnuts just before serving."],"note":"Three ingredients, no cooking. Greek yogurt must be confirmed from the product, not inferred from a white substance in a photo.","anchors":["blueberries","yogurt"],"photo":"breakfast","related":"yogSnack","origin":"daily-table-editorial","sourceLabel":"The Daily Table kitchen collection","source":"https://daily-table.gearuptofit.com/guides/recipe-matching/","tested":false},{"id":"avocadoTomatoSalad","title":"Avocado, tomato & cucumber salad","greek":"","slot":"lunch","time":10,"tags":["kitchen-idea"],"ingredients":[{"key":"avocado","quantity":100,"unit":"g"},{"key":"tomato","quantity":150,"unit":"g"},{"key":"cucumber","quantity":100,"unit":"g"},{"key":"lemon","quantity":0.25,"unit":"piece"},{"key":"oliveOil","quantity":10,"unit":"ml"}],"steps":["Wash the tomato and cucumber. Cut them into bite-size pieces.","Dice the measured avocado flesh. Toss gently with lemon juice and olive oil.","Combine with the vegetables and serve. Add a separately chosen accompaniment if this is not enough for your meal."],"note":"A fresh, light lunch component. This is not presented as a complete daily nutrition plan.","anchors":["avocado","tomato","cucumber"],"photo":"salad","related":"greekSalad","origin":"daily-table-editorial","sourceLabel":"The Daily Table kitchen collection","source":"https://daily-table.gearuptofit.com/guides/recipe-matching/","tested":false},{"id":"broccoliEggSkillet","title":"Broccoli & egg skillet","greek":"","slot":"dinner","time":20,"tags":["kitchen-idea"],"ingredients":[{"key":"broccoli","quantity":180,"unit":"g"},{"key":"egg","quantity":2,"unit":"piece"},{"key":"onion","quantity":30,"unit":"g"},{"key":"oliveOil","quantity":10,"unit":"ml"}],"steps":["Cut the washed broccoli into small florets and slice the onion finely.","Warm the olive oil in a covered pan. Soften the onion for 3 minutes, add broccoli and 3 tablespoons of water, then cover and steam for 5 to 7 minutes.","Uncover and let excess water evaporate. Add beaten eggs and cook gently, stirring, until fully set. Egg dishes should reach 71 C / 160 F."],"note":"Small florets cook more evenly. Cooking time depends on the size of the vegetables and the heat of the pan.","anchors":["broccoli","egg"],"photo":"eggs","related":"omelet","origin":"daily-table-editorial","sourceLabel":"The Daily Table kitchen collection","source":"https://daily-table.gearuptofit.com/guides/recipe-matching/","tested":false},{"id":"broccoliLemonPasta","title":"Lemon broccoli whole-wheat pasta","greek":"","slot":"dinner","time":25,"tags":["kitchen-idea"],"ingredients":[{"key":"broccoli","quantity":180,"unit":"g"},{"key":"pasta","quantity":75,"unit":"g"},{"key":"lemon","quantity":0.25,"unit":"piece"},{"key":"oliveOil","quantity":10,"unit":"ml"},{"key":"garlic","quantity":5,"unit":"g"}],"steps":["Bring a saucepan of water to the boil. Cook the dry whole-wheat pasta according to its packet.","Add the washed broccoli florets to the pasta water for the final 4 minutes, or cook separately until just tender. Reserve a small cup of cooking water, then drain.","Warm the oil and finely chopped garlic gently in the pan for 1 minute without browning. Toss in the pasta and broccoli with lemon juice and a little reserved water."],"note":"Pasta quantity is dry weight. A photo of generic pasta does not establish that it is whole-wheat.","anchors":["broccoli","pasta"],"photo":"pasta","related":"pastaVeg","origin":"daily-table-editorial","sourceLabel":"The Daily Table kitchen collection","source":"https://daily-table.gearuptofit.com/guides/recipe-matching/","tested":false},{"id":"chickpeaAvocadoSalad","title":"Chickpea & avocado lunch bowl","greek":"","slot":"lunch","time":10,"tags":["kitchen-idea"],"ingredients":[{"key":"chickpeasCooked","quantity":150,"unit":"g"},{"key":"avocado","quantity":80,"unit":"g"},{"key":"cucumber","quantity":100,"unit":"g"},{"key":"tomato","quantity":100,"unit":"g"},{"key":"lemon","quantity":0.25,"unit":"piece"},{"key":"oliveOil","quantity":5,"unit":"ml"}],"steps":["Use cooked, drained chickpeas, or canned chickpeas that have been drained and rinsed. Do not use dry chickpeas in this no-cook recipe.","Wash and dice the cucumber and tomato. Cut the avocado flesh into pieces.","Combine everything with lemon juice and measured olive oil. Serve immediately or refrigerate promptly."],"note":"The 150 g chickpea amount is cooked and drained weight, not a dry-to-cooked conversion.","anchors":["chickpeasCooked","avocado"],"photo":"salad","related":"greekSalad","origin":"daily-table-editorial","sourceLabel":"The Daily Table kitchen collection","source":"https://daily-table.gearuptofit.com/guides/recipe-matching/","tested":false},{"id":"lentilCucumberSalad","title":"Cooked lentil & cucumber salad","greek":"","slot":"lunch","time":12,"tags":["kitchen-idea"],"ingredients":[{"key":"lentilsCooked","quantity":150,"unit":"g"},{"key":"cucumber","quantity":100,"unit":"g"},{"key":"tomato","quantity":100,"unit":"g"},{"key":"onion","quantity":20,"unit":"g"},{"key":"lemon","quantity":0.25,"unit":"piece"},{"key":"oliveOil","quantity":10,"unit":"ml"}],"steps":["Start with thoroughly cooked, drained lentils that have been stored safely; the stated time excludes cooking dry lentils.","Wash and chop the cucumber and tomato. Finely dice the onion.","Combine the lentils and vegetables, then dress with lemon juice and olive oil."],"note":"This recipe deliberately uses a separate cooked-lentil ingredient. Dry lentils will not be marked as ready to use.","anchors":["lentilsCooked","cucumber","tomato"],"photo":"salad","related":"lentils","origin":"daily-table-editorial","sourceLabel":"The Daily Table kitchen collection","source":"https://daily-table.gearuptofit.com/guides/recipe-matching/","tested":false},{"id":"lemonArtichoke","title":"Steamed artichoke with lemon","greek":"","slot":"snack","time":50,"tags":["kitchen-idea"],"ingredients":[{"key":"artichoke","quantity":1,"unit":"piece"},{"key":"lemon","quantity":0.25,"unit":"piece"},{"key":"oliveOil","quantity":10,"unit":"ml"}],"steps":["Rinse the artichoke. Trim the stem and tough leaf tips with a sharp knife or kitchen scissors.","Set it in a steamer over simmering water. Cover and steam for roughly 30 to 45 minutes, adding water to the pan as needed, until a leaf pulls away easily and the heart is tender.","Serve with lemon juice and olive oil. Eat the tender flesh at the base of each leaf, discarding the tough leaf. Remove and discard the fibrous choke before eating the heart."],"note":"A vegetable side or snack, not a complete meal. Large artichokes may need longer than the estimate.","anchors":["artichoke"],"photo":"produce","related":"gemista","origin":"daily-table-editorial","sourceLabel":"The Daily Table kitchen collection","source":"https://daily-table.gearuptofit.com/guides/recipe-matching/","tested":false},{"id":"broccoliChickpeaTray","title":"Roasted broccoli & chickpea tray","greek":"","slot":"lunch","time":35,"tags":["kitchen-idea"],"ingredients":[{"key":"broccoli","quantity":200,"unit":"g"},{"key":"chickpeasCooked","quantity":150,"unit":"g"},{"key":"oliveOil","quantity":10,"unit":"ml"},{"key":"lemon","quantity":0.25,"unit":"piece"}],"steps":["Heat the oven to 210 C. Rinse and drain canned chickpeas or use already cooked, drained chickpeas. Pat them dry.","Cut washed broccoli into similar-size florets. Toss with chickpeas and olive oil on a lined tray in a single layer.","Roast for 20 to 25 minutes, turning once, until the broccoli is tender and browned at the edges. Finish with lemon juice."],"note":"Use cooked chickpeas only. Dry chickpeas require soaking and thorough cooking before roasting.","anchors":["broccoli","chickpeasCooked"],"photo":"produce","related":"chickenTray","origin":"daily-table-editorial","sourceLabel":"The Daily Table kitchen collection","source":"https://daily-table.gearuptofit.com/guides/recipe-matching/","tested":false},{"id":"whiteBeanToast","title":"Warm white bean & tomato toast","greek":"","slot":"dinner","time":15,"tags":["kitchen-idea"],"ingredients":[{"key":"whiteBeansCooked","quantity":150,"unit":"g"},{"key":"bread","quantity":60,"unit":"g"},{"key":"tomato","quantity":120,"unit":"g"},{"key":"oliveOil","quantity":10,"unit":"ml"},{"key":"garlic","quantity":5,"unit":"g"}],"steps":["Use cooked, drained white beans or rinse and drain canned beans. Toast the bread.","Gently warm the oil and chopped garlic for 1 minute. Add chopped tomato and cook for 4 minutes.","Add the cooked beans and heat through, mashing a few with a fork to bind the mixture. Spoon onto the toast."],"note":"Cooked and canned beans share the drained-weight ingredient here; dried beans do not.","anchors":["whiteBeansCooked","bread","tomato"],"photo":"salad","related":"fetaToast","origin":"daily-table-editorial","sourceLabel":"The Daily Table kitchen collection","source":"https://daily-table.gearuptofit.com/guides/recipe-matching/","tested":false},{"id":"zucchiniChickpeaPan","title":"Zucchini & chickpea tomato skillet","greek":"","slot":"dinner","time":25,"tags":["kitchen-idea"],"ingredients":[{"key":"zucchini","quantity":200,"unit":"g"},{"key":"chickpeasCooked","quantity":150,"unit":"g"},{"key":"tomatoCanned","quantity":150,"unit":"g"},{"key":"oliveOil","quantity":10,"unit":"ml"},{"key":"garlic","quantity":5,"unit":"g"}],"steps":["Wash and dice the zucchini. Use cooked, drained chickpeas; rinse canned chickpeas before draining.","Warm the olive oil in a pan. Add zucchini and cook for 5 minutes, then add chopped garlic for 1 minute.","Add canned tomatoes and cooked chickpeas. Simmer for 10 to 12 minutes, adding a little water if necessary, until the zucchini is tender and everything is hot."],"note":"A one-pan dinner component made with ready-cooked chickpeas, not dry pulses.","anchors":["zucchini","chickpeasCooked","tomatoCanned"],"photo":"produce","related":"pastaVeg","origin":"daily-table-editorial","sourceLabel":"The Daily Table kitchen collection","source":"https://daily-table.gearuptofit.com/guides/recipe-matching/","tested":false},{"id":"avocadoEggBowl","title":"Avocado, egg & tomato bowl","greek":"","slot":"breakfast","time":15,"tags":["kitchen-idea"],"ingredients":[{"key":"avocado","quantity":100,"unit":"g"},{"key":"egg","quantity":2,"unit":"piece"},{"key":"tomato","quantity":100,"unit":"g"},{"key":"oliveOil","quantity":5,"unit":"ml"}],"steps":["Boil the eggs until whites and yolks are firm; allow about 10 to 12 minutes once simmering, depending on egg size. Cool briefly and peel.","Wash and chop the tomato. Dice the measured avocado flesh.","Arrange in a bowl with the cooked eggs and drizzle with olive oil. Serve immediately."],"note":"Four named ingredients. The eggs listed are raw ingredients to cook, not an automatic match for an unknown prepared egg dish.","anchors":["avocado","egg","tomato"],"photo":"eggs","related":"eggs","origin":"daily-table-editorial","sourceLabel":"The Daily Table kitchen collection","source":"https://daily-table.gearuptofit.com/guides/recipe-matching/","tested":false},{"id":"lemonChickpeaMash","title":"Lemony chickpea mash & cucumber","greek":"","slot":"snack","time":10,"tags":["kitchen-idea"],"ingredients":[{"key":"chickpeasCooked","quantity":150,"unit":"g"},{"key":"lemon","quantity":0.25,"unit":"piece"},{"key":"oliveOil","quantity":10,"unit":"ml"},{"key":"cucumber","quantity":120,"unit":"g"}],"steps":["Use cooked, drained chickpeas or rinse and drain canned chickpeas.","Mash with a fork, lemon juice and olive oil. Add a teaspoon of water at a time until it reaches a texture you like.","Wash and slice the cucumber and serve alongside the mash."],"note":"A simple chickpea spread without assuming tahini, hidden seasoning or other ingredients are available.","anchors":["chickpeasCooked","cucumber"],"photo":"salad","related":"revithia","origin":"daily-table-editorial","sourceLabel":"The Daily Table kitchen collection","source":"https://daily-table.gearuptofit.com/guides/recipe-matching/","tested":false},{"id":"carrotWalnutSalad","title":"Roasted carrot, walnut & feta plate","greek":"","slot":"lunch","time":35,"tags":["kitchen-idea"],"ingredients":[{"key":"carrot","quantity":200,"unit":"g"},{"key":"walnuts","quantity":20,"unit":"g"},{"key":"feta","quantity":40,"unit":"g"},{"key":"oliveOil","quantity":10,"unit":"ml"},{"key":"lemon","quantity":0.25,"unit":"piece"}],"steps":["Heat the oven to 200 C. Wash and cut carrots into thin, even pieces.","Toss with olive oil and roast for 25 to 30 minutes, turning once, until tender.","Let cool slightly, then add crumbled feta, chopped walnuts and lemon juice."],"note":"A vegetable-based lunch component. Check dairy and nut ingredients against the needs of the people eating.","anchors":["carrot","walnuts","feta"],"photo":"salad","related":"greekSalad","origin":"daily-table-editorial","sourceLabel":"The Daily Table kitchen collection","source":"https://daily-table.gearuptofit.com/guides/recipe-matching/","tested":false},{"id":"spinachChickpeaPan","title":"Spinach & chickpeas in tomato","greek":"","slot":"dinner","time":25,"tags":["kitchen-idea"],"ingredients":[{"key":"chickpeasCooked","quantity":150,"unit":"g"},{"key":"spinach","quantity":150,"unit":"g"},{"key":"tomatoCanned","quantity":150,"unit":"g"},{"key":"onion","quantity":40,"unit":"g"},{"key":"oliveOil","quantity":10,"unit":"ml"}],"steps":["Use cooked, drained chickpeas. Wash the spinach and finely chop the onion.","Warm the oil, then soften the onion for 5 minutes. Add canned tomatoes and chickpeas and simmer for 8 minutes.","Stir in spinach and cook for another 3 to 5 minutes, until wilted and everything is hot."],"note":"A useful one-pan way to cook spinach you have chosen to use first. The app does not assess spoilage.","anchors":["spinach","chickpeasCooked"],"photo":"produce","related":"spinachRice","origin":"daily-table-editorial","sourceLabel":"The Daily Table kitchen collection","source":"https://daily-table.gearuptofit.com/guides/recipe-matching/","tested":false},{"greek":"","origin":"daily-table-editorial","sourceLabel":"The Daily Table kitchen collection","source":"https://daily-table.gearuptofit.com/guides/recipe-matching/","tested":false,"id":"strawberryAlmondYogurt","title":"Strawberry, almond & yogurt bowl","slot":"breakfast","time":5,"tags":["quick","vegetarian","kitchen-idea"],"ingredients":[{"key":"yogurt","quantity":200,"unit":"g"},{"key":"strawberries","quantity":120,"unit":"g"},{"key":"almonds","quantity":15,"unit":"g"},{"key":"honey","quantity":10,"unit":"g"}],"steps":["Rinse the strawberries, hull them and slice them.","Spoon the yogurt into a bowl and arrange the strawberries on top.","Roughly chop the almonds, scatter them over the bowl and drizzle with the honey."],"note":"Almonds add crunch. Leave them out for a nut-free bowl.","anchors":["strawberries","yogurt","almonds"],"related":"blueberryYogurt","photo":"breakfast","art":"blueberryYogurt"},{"greek":"","origin":"daily-table-editorial","sourceLabel":"The Daily Table kitchen collection","source":"https://daily-table.gearuptofit.com/guides/recipe-matching/","tested":false,"id":"strawberryOatParfait","title":"Strawberry & oat yogurt parfait","slot":"breakfast","time":10,"tags":["quick","vegetarian","kitchen-idea"],"ingredients":[{"key":"yogurt","quantity":170,"unit":"g"},{"key":"strawberries","quantity":100,"unit":"g"},{"key":"oats","quantity":30,"unit":"g"},{"key":"honey","quantity":5,"unit":"g"}],"steps":["Toast the oats in a dry pan over medium heat for 3 minutes, stirring, until they smell nutty. Let them cool.","Rinse, hull and slice the strawberries.","Layer the yogurt, strawberries and toasted oats in a glass, finishing with the honey."],"note":"Toasting the oats gives the parfait a crisp, granola-like layer.","anchors":["strawberries","yogurt","oats"],"related":"oats","photo":"breakfast","art":"oats"},{"greek":"","origin":"daily-table-editorial","sourceLabel":"The Daily Table kitchen collection","source":"https://daily-table.gearuptofit.com/guides/recipe-matching/","tested":false,"id":"appleAlmondOvernightOats","title":"Apple & almond overnight oats","slot":"breakfast","time":5,"tags":["vegetarian","quick","kitchen-idea"],"ingredients":[{"key":"oats","quantity":50,"unit":"g"},{"key":"milk","quantity":150,"unit":"ml"},{"key":"apple","quantity":100,"unit":"g"},{"key":"almonds","quantity":10,"unit":"g"}],"steps":["Stir the oats and milk together in a jar or bowl, cover and refrigerate for at least 4 hours or overnight.","In the morning, core the apple and grate it, skin on if you like.","Stir most of the apple into the oats, then top with the rest and the chopped almonds. Eat cold, or warm it gently."],"note":"The listed time excludes chilling. Keep the jar refrigerated and eat within 2 days.","anchors":["oats","apple"],"related":"blueberryOats","photo":"breakfast","art":"blueberryOats"},{"greek":"","origin":"daily-table-editorial","sourceLabel":"The Daily Table kitchen collection","source":"https://daily-table.gearuptofit.com/guides/recipe-matching/","tested":false,"id":"orangeAlmondPorridge","title":"Orange & almond oat porridge","slot":"breakfast","time":10,"tags":["quick","vegetarian","kitchen-idea"],"ingredients":[{"key":"oats","quantity":50,"unit":"g"},{"key":"milk","quantity":200,"unit":"ml"},{"key":"orange","quantity":1,"unit":"piece"},{"key":"almonds","quantity":10,"unit":"g"}],"steps":["Wash the orange well. Zest half of it, then peel it and cut the flesh into segments, keeping any juice.","Heat the oats and milk in a small saucepan over medium heat, stirring, for about 5 minutes until thick and creamy.","Stir in the zest, spoon into a bowl and top with the orange segments, the juice and the chopped almonds."],"note":"Orange peel is only zested here, so wash the fruit and use unwaxed fruit if you can.","anchors":["oats","orange"],"related":"porridge","photo":"breakfast","art":"porridge"},{"greek":"","origin":"daily-table-editorial","sourceLabel":"The Daily Table kitchen collection","source":"https://daily-table.gearuptofit.com/guides/recipe-matching/","tested":false,"id":"peanutButterAppleToast","title":"Apple & peanut butter toast","slot":"breakfast","time":5,"tags":["quick","vegetarian","kitchen-idea"],"ingredients":[{"key":"bread","quantity":60,"unit":"g"},{"key":"peanutButter","quantity":15,"unit":"g"},{"key":"apple","quantity":100,"unit":"g"}],"steps":["Toast the whole-grain bread.","Spread the peanut butter over the warm toast.","Core the apple, slice it thinly and arrange the slices on top."],"note":"Contains peanuts, a major allergen. Check the peanut butter label.","anchors":["bread","peanutButter","apple"],"related":"bananaToast","photo":"breakfast","art":"bananaToast"},{"greek":"","origin":"daily-table-editorial","sourceLabel":"The Daily Table kitchen collection","source":"https://daily-table.gearuptofit.com/guides/recipe-matching/","tested":false,"id":"smashedPeaFetaToast","title":"Smashed pea & feta toast","slot":"breakfast","time":10,"tags":["quick","vegetarian","kitchen-idea"],"ingredients":[{"key":"bread","quantity":60,"unit":"g"},{"key":"peas","quantity":100,"unit":"g"},{"key":"feta","quantity":30,"unit":"g"},{"key":"lemon","quantity":0.125,"unit":"piece"},{"key":"oliveOil","quantity":5,"unit":"ml"}],"steps":["Cook the peas in boiling water for 3 to 4 minutes until tender, then drain well.","Roughly mash the peas with the lemon juice and olive oil, leaving some texture.","Toast the bread, spread with the pea mash and crumble the feta over the top."],"note":"Fresh or frozen peas both work.","anchors":["peas","feta","bread"],"related":"fetaToast","photo":"breakfast","art":"fetaToast"},{"greek":"","origin":"daily-table-editorial","sourceLabel":"The Daily Table kitchen collection","source":"https://daily-table.gearuptofit.com/guides/recipe-matching/","tested":false,"id":"mushroomKaleOmelet","title":"Mushroom & kale omelet","slot":"breakfast","time":15,"tags":["protein","vegetarian","quick","kitchen-idea"],"ingredients":[{"key":"egg","quantity":2,"unit":"piece"},{"key":"mushroom","quantity":80,"unit":"g"},{"key":"kale","quantity":40,"unit":"g"},{"key":"oliveOil","quantity":8,"unit":"ml"}],"steps":["Slice the mushrooms. Remove the thick kale stems and chop the leaves finely.","Warm half the olive oil in a non-stick pan over medium heat. Cook the mushrooms for 5 to 6 minutes until browned, then add the kale for 2 minutes until wilted. Move the filling to a plate.","Beat the eggs. Warm the remaining oil in the pan, pour in the eggs and cook gently, lifting the edges, until the base is set.","Add the filling, fold the omelet over and cook until the eggs are firm throughout, with no runny egg."],"note":"Use cultivated mushrooms from a shop. Never cook wild mushrooms unless an expert has identified them.","anchors":["egg","mushroom","kale"],"related":"omelet","photo":"eggs","art":"omelet"},{"greek":"","origin":"daily-table-editorial","sourceLabel":"The Daily Table kitchen collection","source":"https://daily-table.gearuptofit.com/guides/recipe-matching/","tested":false,"id":"sweetPotatoEggHash","title":"Sweet potato & egg hash","slot":"breakfast","time":30,"tags":["protein","vegetarian","kitchen-idea"],"ingredients":[{"key":"sweetPotato","quantity":200,"unit":"g"},{"key":"egg","quantity":2,"unit":"piece"},{"key":"onion","quantity":40,"unit":"g"},{"key":"pepper","quantity":60,"unit":"g"},{"key":"oliveOil","quantity":10,"unit":"ml"}],"steps":["Cut the sweet potato into 1.5 cm cubes, peeled if you like. Dice the onion and pepper.","Warm the olive oil in a lidded frying pan over medium heat. Add the sweet potato, cover and cook for 10 minutes, stirring now and then, until nearly tender.","Add the onion and pepper and cook uncovered for 6 minutes, until soft and lightly browned.","Make two small wells in the hash and crack in the eggs. Cover and cook for 4 to 5 minutes, until the whites are set and the yolks are firm."],"note":"A lid that fits matters: it cooks the eggs through. Serve the eggs firm, not runny.","anchors":["sweetPotato","egg"],"related":"broccoliEggSkillet","photo":"eggs","art":"broccoliEggSkillet"},{"greek":"","origin":"daily-table-editorial","sourceLabel":"The Daily Table kitchen collection","source":"https://daily-table.gearuptofit.com/guides/recipe-matching/","tested":false,"id":"tofuSpinachScramble","title":"Tofu & spinach scramble","slot":"breakfast","time":15,"tags":["protein","vegetarian","quick","kitchen-idea"],"ingredients":[{"key":"tofu","quantity":150,"unit":"g"},{"key":"spinach","quantity":60,"unit":"g"},{"key":"onion","quantity":30,"unit":"g"},{"key":"tomato","quantity":60,"unit":"g"},{"key":"oliveOil","quantity":8,"unit":"ml"}],"steps":["Drain the tofu and pat it dry. Dice the onion and tomato and rinse the spinach.","Warm the olive oil in a pan over medium heat. Cook the onion for 3 minutes, then add the tomato for 2 minutes.","Crumble in the tofu with your hands and cook for 5 minutes, stirring, until lightly golden and hot.","Add the spinach and cook for 1 minute until wilted. Season to taste and serve."],"note":"A plant-based breakfast. Tofu is made from soy: check the label if you avoid it.","anchors":["tofu","spinach"],"related":"scramble","photo":"eggs","art":"scramble"},{"greek":"","origin":"daily-table-editorial","sourceLabel":"The Daily Table kitchen collection","source":"https://daily-table.gearuptofit.com/guides/recipe-matching/","tested":false,"id":"eggSpinachWrap","title":"Egg & spinach breakfast wrap","slot":"breakfast","time":10,"tags":["protein","vegetarian","quick","kitchen-idea"],"ingredients":[{"key":"tortilla","quantity":1,"unit":"piece"},{"key":"egg","quantity":2,"unit":"piece"},{"key":"spinach","quantity":40,"unit":"g"},{"key":"tomato","quantity":40,"unit":"g"},{"key":"oliveOil","quantity":5,"unit":"ml"}],"steps":["Beat the eggs and dice the tomato.","Warm the olive oil in a pan over medium heat. Cook the spinach and tomato for 1 minute until the spinach wilts.","Pour in the eggs and stir gently until they are firm throughout, with no liquid egg left.","Warm the tortilla in a dry pan for 30 seconds on each side, fill it with the egg mixture and roll it up."],"note":"Wrap in baking paper to eat on the go.","anchors":["egg","tortilla","spinach"],"related":"scramble","photo":"eggs","art":"scramble"},{"greek":"","origin":"daily-table-editorial","sourceLabel":"The Daily Table kitchen collection","source":"https://daily-table.gearuptofit.com/guides/recipe-matching/","tested":false,"id":"quinoaChickpeaBowl","title":"Quinoa, chickpea & cucumber bowl","slot":"lunch","time":25,"tags":["vegetarian","legumes","kitchen-idea"],"ingredients":[{"key":"quinoa","quantity":70,"unit":"g"},{"key":"chickpeasCooked","quantity":150,"unit":"g"},{"key":"cucumber","quantity":80,"unit":"g"},{"key":"tomato","quantity":100,"unit":"g"},{"key":"lemon","quantity":0.25,"unit":"piece"},{"key":"oliveOil","quantity":10,"unit":"ml"},{"key":"herbs","quantity":10,"unit":"g"}],"steps":["Rinse the quinoa under cold running water in a fine sieve.","Simmer the quinoa in about 140 ml of water, covered, for 12 to 15 minutes until the water is absorbed. Rest it covered for 5 minutes, then fluff with a fork and let it cool a little.","Dice the cucumber and tomato, drain and rinse the chickpeas, and chop the herbs.","Toss everything with the lemon juice and olive oil and serve."],"note":"Rinsing removes the natural bitter coating on quinoa. Use ready-cooked chickpeas, not dried.","anchors":["quinoa","chickpeasCooked"],"related":"chickpeaAvocadoSalad","photo":"salad","art":"chickpeaAvocadoSalad"},{"greek":"","origin":"daily-table-editorial","sourceLabel":"The Daily Table kitchen collection","source":"https://daily-table.gearuptofit.com/guides/recipe-matching/","tested":false,"id":"tunaWhiteBeanSalad","title":"Tuna & white bean salad","slot":"lunch","time":10,"tags":["protein","quick","kitchen-idea"],"ingredients":[{"key":"tunaCanned","quantity":90,"unit":"g"},{"key":"whiteBeansCooked","quantity":150,"unit":"g"},{"key":"tomato","quantity":100,"unit":"g"},{"key":"onion","quantity":20,"unit":"g"},{"key":"lemon","quantity":0.25,"unit":"piece"},{"key":"oliveOil","quantity":8,"unit":"ml"},{"key":"herbs","quantity":10,"unit":"g"}],"steps":["Drain the tuna well. Drain and rinse the white beans.","Cut the tomato into wedges and slice the onion very thinly.","Combine the beans, tomato and onion in a bowl. Dress with the lemon juice and olive oil and scatter over the chopped herbs.","Flake the tuna over the top in large pieces and serve."],"note":"Use ready-cooked canned beans and canned tuna. Drain both well so the salad is not watery.","anchors":["tunaCanned","whiteBeansCooked"],"related":"greekSalad","photo":"salad","art":"greekSalad"},{"greek":"","origin":"daily-table-editorial","sourceLabel":"The Daily Table kitchen collection","source":"https://daily-table.gearuptofit.com/guides/recipe-matching/","tested":false,"id":"blackBeanCornWrap","title":"Black bean, corn & avocado wrap","slot":"lunch","time":15,"tags":["vegetarian","legumes","quick","kitchen-idea"],"ingredients":[{"key":"tortilla","quantity":1,"unit":"piece"},{"key":"blackBeansCooked","quantity":150,"unit":"g"},{"key":"corn","quantity":80,"unit":"g"},{"key":"avocado","quantity":60,"unit":"g"},{"key":"tomato","quantity":80,"unit":"g"},{"key":"lemon","quantity":0.125,"unit":"piece"}],"steps":["Drain and rinse the black beans. Cook the sweetcorn kernels in boiling water for 3 to 4 minutes until tender, then drain.","Mash the avocado with the lemon juice and dice the tomato.","Warm the tortilla in a dry pan for 30 seconds on each side.","Spread the avocado over the tortilla, add the beans, corn and tomato, fold in the sides and roll up."],"note":"Fresh or frozen sweetcorn kernels both work. Use ready-cooked beans.","anchors":["tortilla","blackBeansCooked","corn"],"related":"chickpeaAvocadoSalad","photo":"salad","art":"chickpeaAvocadoSalad"},{"greek":"","origin":"daily-table-editorial","sourceLabel":"The Daily Table kitchen collection","source":"https://daily-table.gearuptofit.com/guides/recipe-matching/","tested":false,"id":"eggplantCouscousFeta","title":"Roasted eggplant couscous with feta","slot":"lunch","time":40,"tags":["vegetarian","kitchen-idea"],"ingredients":[{"key":"eggplant","quantity":200,"unit":"g"},{"key":"couscous","quantity":70,"unit":"g"},{"key":"feta","quantity":40,"unit":"g"},{"key":"tomato","quantity":80,"unit":"g"},{"key":"oliveOil","quantity":12,"unit":"ml"},{"key":"lemon","quantity":0.25,"unit":"piece"},{"key":"herbs","quantity":10,"unit":"g"}],"steps":["Heat the oven to 200°C. Cut the eggplant into 2 cm cubes and toss with 8 ml of the olive oil.","Roast on a tray for 25 minutes, turning once, until golden and soft.","Put the couscous in a heatproof bowl, pour over about 95 ml of boiling water, cover and leave for 5 minutes. Fluff with a fork and stir in the remaining oil.","Dice the tomato and chop the herbs. Mix the eggplant, tomato, herbs and lemon juice into the couscous, then crumble the feta over the top."],"note":"Couscous is made from wheat, so it is not suitable for wheat-free diets.","anchors":["eggplant","couscous","feta"],"related":"greekSalad","photo":"salad","art":"greekSalad"},{"greek":"","origin":"daily-table-editorial","sourceLabel":"The Daily Table kitchen collection","source":"https://daily-table.gearuptofit.com/guides/recipe-matching/","tested":false,"id":"cauliflowerChickpeaTahini","title":"Roast cauliflower & chickpea bowl with tahini","slot":"lunch","time":35,"tags":["vegetarian","legumes","kitchen-idea"],"ingredients":[{"key":"cauliflower","quantity":200,"unit":"g"},{"key":"chickpeasCooked","quantity":150,"unit":"g"},{"key":"tahini","quantity":15,"unit":"g"},{"key":"lemon","quantity":0.25,"unit":"piece"},{"key":"oliveOil","quantity":10,"unit":"ml"},{"key":"garlic","quantity":5,"unit":"g"}],"steps":["Heat the oven to 220°C. Cut the cauliflower into small florets. Drain, rinse and dry the chickpeas.","Toss both with 8 ml of the olive oil on a tray and roast for 25 minutes, turning once, until the cauliflower is browned at the edges.","Whisk the tahini with the lemon juice, the remaining oil, the grated garlic and 2 to 3 tablespoons of water until pourable.","Spoon the roasted vegetables into a bowl and drizzle with the tahini sauce."],"note":"Tahini is made from sesame, a major allergen.","anchors":["cauliflower","chickpeasCooked","tahini"],"related":"broccoliChickpeaTray","photo":"salad","art":"broccoliChickpeaTray"},{"greek":"","origin":"daily-table-editorial","sourceLabel":"The Daily Table kitchen collection","source":"https://daily-table.gearuptofit.com/guides/recipe-matching/","tested":false,"id":"kaleAppleWalnutSalad","title":"Kale, apple & walnut salad","slot":"lunch","time":15,"tags":["vegetarian","quick","kitchen-idea"],"ingredients":[{"key":"kale","quantity":60,"unit":"g"},{"key":"apple","quantity":100,"unit":"g"},{"key":"walnuts","quantity":15,"unit":"g"},{"key":"hardcheese","quantity":15,"unit":"g"},{"key":"lemon","quantity":0.25,"unit":"piece"},{"key":"oliveOil","quantity":10,"unit":"ml"}],"steps":["Remove the thick stems from the kale and slice the leaves very thinly.","Massage the kale with the olive oil and half the lemon juice for about 2 minutes, until it softens and darkens.","Cut the apple into thin matchsticks and toss with the remaining lemon juice so it stays fresh.","Combine the kale and apple, then top with chopped walnuts and shavings of hard cheese."],"note":"Massaging kale softens its texture, so it tastes milder.","anchors":["kale","apple","walnuts"],"related":"carrotWalnutSalad","photo":"salad","art":"carrotWalnutSalad"},{"greek":"","origin":"daily-table-editorial","sourceLabel":"The Daily Table kitchen collection","source":"https://daily-table.gearuptofit.com/guides/recipe-matching/","tested":false,"id":"spinachOrangeWalnutSalad","title":"Spinach, orange & walnut salad","slot":"lunch","time":10,"tags":["vegetarian","quick","kitchen-idea"],"ingredients":[{"key":"spinach","quantity":70,"unit":"g"},{"key":"orange","quantity":1,"unit":"piece"},{"key":"walnuts","quantity":15,"unit":"g"},{"key":"feta","quantity":30,"unit":"g"},{"key":"oliveOil","quantity":8,"unit":"ml"}],"steps":["Wash the spinach well and dry it.","Peel the orange, removing the white pith, and cut the flesh into segments over a bowl to catch the juice.","Whisk the olive oil with 1 tablespoon of the orange juice.","Toss the spinach with the dressing, then add the orange segments, walnuts and crumbled feta."],"note":"Wash bagged spinach too, unless the pack says it is ready to eat.","anchors":["spinach","orange","walnuts"],"related":"carrotWalnutSalad","photo":"salad","art":"carrotWalnutSalad"},{"greek":"","origin":"daily-table-editorial","sourceLabel":"The Daily Table kitchen collection","source":"https://daily-table.gearuptofit.com/guides/recipe-matching/","tested":false,"id":"cornTomatoSalad","title":"Sweetcorn, tomato & cucumber salad","slot":"lunch","time":15,"tags":["vegetarian","quick","kitchen-idea"],"ingredients":[{"key":"corn","quantity":100,"unit":"g"},{"key":"tomato","quantity":120,"unit":"g"},{"key":"cucumber","quantity":80,"unit":"g"},{"key":"onion","quantity":15,"unit":"g"},{"key":"lemon","quantity":0.25,"unit":"piece"},{"key":"oliveOil","quantity":8,"unit":"ml"},{"key":"herbs","quantity":10,"unit":"g"}],"steps":["Cook the sweetcorn kernels in boiling water for 3 to 4 minutes until tender, drain and cool.","Dice the tomato and cucumber and slice the onion very thinly.","Toss everything with the lemon juice, olive oil and chopped herbs."],"note":"Fresh or frozen sweetcorn kernels both work.","anchors":["corn","tomato","cucumber"],"related":"greekSalad","photo":"salad","art":"greekSalad"},{"greek":"","origin":"daily-table-editorial","sourceLabel":"The Daily Table kitchen collection","source":"https://daily-table.gearuptofit.com/guides/recipe-matching/","tested":false,"id":"peaPastaLemon","title":"Lemon pea pasta","slot":"lunch","time":20,"tags":["vegetarian","quick","kitchen-idea"],"ingredients":[{"key":"pasta","quantity":95,"unit":"g"},{"key":"peas","quantity":100,"unit":"g"},{"key":"hardcheese","quantity":20,"unit":"g"},{"key":"lemon","quantity":0.25,"unit":"piece"},{"key":"oliveOil","quantity":10,"unit":"ml"},{"key":"garlic","quantity":5,"unit":"g"}],"steps":["Cook the pasta in plenty of boiling water as the packet directs, adding the peas for the last 3 minutes. Keep a cup of the cooking water, then drain.","Warm the olive oil with the sliced garlic over low heat for 1 minute, without letting the garlic brown.","Add the pasta and peas with the lemon zest and juice and a splash of the cooking water, and toss until glossy.","Finish with grated hard cheese."],"note":"The starchy cooking water helps the sauce cling to the pasta.","anchors":["pasta","peas"],"related":"broccoliLemonPasta","photo":"pasta","art":"broccoliLemonPasta"},{"greek":"","origin":"daily-table-editorial","sourceLabel":"The Daily Table kitchen collection","source":"https://daily-table.gearuptofit.com/guides/recipe-matching/","tested":false,"id":"mushroomLentilSoup","title":"Mushroom & lentil soup","slot":"lunch","time":35,"tags":["vegetarian","legumes","batch","kitchen-idea"],"ingredients":[{"key":"mushroom","quantity":120,"unit":"g"},{"key":"lentilsCooked","quantity":150,"unit":"g"},{"key":"onion","quantity":40,"unit":"g"},{"key":"carrot","quantity":60,"unit":"g"},{"key":"garlic","quantity":5,"unit":"g"},{"key":"oliveOil","quantity":10,"unit":"ml"},{"key":"tomatoCanned","quantity":100,"unit":"g"}],"steps":["Dice the onion and carrot and slice the mushrooms.","Warm the olive oil in a saucepan and cook the onion and carrot for 5 minutes. Add the mushrooms and cook for 6 minutes until they release their liquid and brown.","Add the sliced garlic for 1 minute, then the canned tomatoes, the drained lentils and 300 ml of water.","Simmer for 15 minutes, season to taste and serve hot."],"note":"Uses ready-cooked lentils. It keeps well for tomorrow: cool it quickly and refrigerate.","anchors":["mushroom","lentilsCooked"],"related":"fasolada","photo":"soup","art":"fasolada"},{"greek":"","origin":"daily-table-editorial","sourceLabel":"The Daily Table kitchen collection","source":"https://daily-table.gearuptofit.com/guides/recipe-matching/","tested":false,"id":"cauliflowerPotatoSoup","title":"Cauliflower & potato soup","slot":"lunch","time":35,"tags":["vegetarian","batch","kitchen-idea"],"ingredients":[{"key":"cauliflower","quantity":200,"unit":"g"},{"key":"potato","quantity":100,"unit":"g"},{"key":"onion","quantity":40,"unit":"g"},{"key":"garlic","quantity":5,"unit":"g"},{"key":"oliveOil","quantity":10,"unit":"ml"}],"steps":["Chop the onion, cauliflower and potato into small even pieces.","Soften the onion in the olive oil for 5 minutes, then add the garlic for 1 minute.","Add the cauliflower, potato and 400 ml of water. Cover and simmer for 20 minutes until very tender.","Blend until smooth, season to taste and serve hot."],"note":"Blend hot soup in small batches with the lid vented, or use a stick blender. It is creamy without any cream.","anchors":["cauliflower","potato"],"related":"fasolada","photo":"soup","art":"fasolada"},{"greek":"","origin":"daily-table-editorial","sourceLabel":"The Daily Table kitchen collection","source":"https://daily-table.gearuptofit.com/guides/recipe-matching/","tested":false,"id":"greenBeanPotatoTunaSalad","title":"Green bean, potato & tuna salad","slot":"lunch","time":30,"tags":["protein","kitchen-idea"],"ingredients":[{"key":"greenBeans","quantity":100,"unit":"g"},{"key":"potato","quantity":200,"unit":"g"},{"key":"tunaCanned","quantity":90,"unit":"g"},{"key":"egg","quantity":1,"unit":"piece"},{"key":"tomato","quantity":80,"unit":"g"},{"key":"olives","quantity":15,"unit":"g"},{"key":"lemon","quantity":0.25,"unit":"piece"},{"key":"oliveOil","quantity":10,"unit":"ml"}],"steps":["Boil the egg for 9 to 10 minutes until the yolk is firm, cool it in cold water, then peel and quarter it.","Cut the potato into 2 cm chunks and boil for 12 minutes, adding the trimmed green beans for the last 4 minutes. Drain and let steam off for a few minutes.","Drain the tuna and cut the tomato into wedges.","Arrange the potato, beans, tuna, tomato, egg and olives on a plate and dress with the lemon juice and olive oil."],"note":"Cook the egg until firm. A cold-water rinse makes it easy to peel.","anchors":["greenBeans","potato","tunaCanned"],"related":"greekSalad","photo":"salad","art":"greekSalad"},{"greek":"","origin":"daily-table-editorial","sourceLabel":"The Daily Table kitchen collection","source":"https://daily-table.gearuptofit.com/guides/recipe-matching/","tested":false,"id":"tomatoMozzarellaToast","title":"Tomato & mozzarella toast","slot":"lunch","time":5,"tags":["quick","vegetarian","kitchen-idea"],"ingredients":[{"key":"bread","quantity":60,"unit":"g"},{"key":"mozzarella","quantity":50,"unit":"g"},{"key":"tomato","quantity":80,"unit":"g"},{"key":"herbs","quantity":5,"unit":"g"},{"key":"oliveOil","quantity":5,"unit":"ml"}],"steps":["Toast the bread.","Slice the tomato and the mozzarella.","Layer the tomato and mozzarella on the toast, drizzle with the olive oil and scatter over the chopped herbs."],"note":"Fresh mozzarella should be drained and patted dry so the toast stays crisp.","anchors":["mozzarella","tomato","bread"],"related":"fetaToast","photo":"salad","art":"fetaToast"},{"greek":"","origin":"daily-table-editorial","sourceLabel":"The Daily Table kitchen collection","source":"https://daily-table.gearuptofit.com/guides/recipe-matching/","tested":false,"id":"lemonSalmonGreenBeans","title":"Lemon salmon with green beans","slot":"dinner","time":25,"tags":["protein","fish","kitchen-idea"],"ingredients":[{"key":"salmon","quantity":150,"unit":"g"},{"key":"greenBeans","quantity":150,"unit":"g"},{"key":"lemon","quantity":0.25,"unit":"piece"},{"key":"oliveOil","quantity":12,"unit":"ml"},{"key":"garlic","quantity":5,"unit":"g"}],"steps":["Heat the oven to 200°C. Trim the green beans and toss them with half the olive oil and the sliced garlic on a baking tray.","Roast the beans for 8 minutes.","Rub the salmon with the remaining oil, place it on the tray among the beans and squeeze the lemon over it.","Roast for 10 to 12 minutes more, until the salmon flakes easily and reaches 63°C (145°F) at its thickest point."],"note":"Check for pin bones in the fillet before cooking.","anchors":["salmon","greenBeans"],"related":"bakedFish","photo":"chicken","art":"bakedFish"},{"greek":"","origin":"daily-table-editorial","sourceLabel":"The Daily Table kitchen collection","source":"https://daily-table.gearuptofit.com/guides/recipe-matching/","tested":false,"id":"salmonSweetPotatoBroccoliTray","title":"Salmon, sweet potato & broccoli tray bake","slot":"dinner","time":40,"tags":["protein","fish","kitchen-idea"],"ingredients":[{"key":"salmon","quantity":150,"unit":"g"},{"key":"sweetPotato","quantity":200,"unit":"g"},{"key":"broccoli","quantity":150,"unit":"g"},{"key":"oliveOil","quantity":12,"unit":"ml"},{"key":"lemon","quantity":0.25,"unit":"piece"}],"steps":["Heat the oven to 200°C. Cut the sweet potato into 2 cm cubes, toss with 6 ml of the olive oil on a tray and roast for 15 minutes.","Toss the broccoli florets with 3 ml of the oil, add them to the tray and roast for 8 minutes more.","Rub the salmon with the remaining oil, nestle it among the vegetables and squeeze the lemon over everything.","Roast for 10 to 12 minutes, until the salmon flakes easily and reaches 63°C (145°F) at its thickest point."],"note":"One tray, three components. Keep the vegetables in a single layer so they roast rather than steam.","anchors":["salmon","sweetPotato","broccoli"],"related":"bakedFish","photo":"chicken","art":"bakedFish"},{"greek":"","origin":"daily-table-editorial","sourceLabel":"The Daily Table kitchen collection","source":"https://daily-table.gearuptofit.com/guides/recipe-matching/","tested":false,"id":"garlicShrimpZucchiniRice","title":"Garlic shrimp with zucchini & rice","slot":"dinner","time":25,"tags":["protein","seafood","kitchen-idea"],"ingredients":[{"key":"shrimp","quantity":150,"unit":"g"},{"key":"zucchini","quantity":150,"unit":"g"},{"key":"rice","quantity":75,"unit":"g"},{"key":"garlic","quantity":5,"unit":"g"},{"key":"lemon","quantity":0.25,"unit":"piece"},{"key":"oliveOil","quantity":12,"unit":"ml"},{"key":"herbs","quantity":10,"unit":"g"}],"steps":["Cook the rice following the packet directions.","Pat the peeled shrimp dry. Slice the zucchini into half-moons and the garlic thinly.","Warm half the olive oil in a wide pan over medium-high heat. Cook the zucchini for 4 minutes until golden, then move it to a plate.","Add the remaining oil and the garlic for 30 seconds, then the shrimp. Cook for 2 to 3 minutes on each side until pink, curled and opaque throughout.","Return the zucchini to the pan, add the lemon juice and herbs, and serve over the rice."],"note":"Shrimp is shellfish, a major allergen. Raw shrimp should be kept cold and cooked within a day or two.","anchors":["shrimp","zucchini","rice"],"related":"fishRice","photo":"chicken","art":"fishRice"},{"greek":"","origin":"daily-table-editorial","sourceLabel":"The Daily Table kitchen collection","source":"https://daily-table.gearuptofit.com/guides/recipe-matching/","tested":false,"id":"shrimpTomatoFeta","title":"Baked shrimp with tomato & feta","slot":"dinner","time":30,"tags":["protein","seafood","kitchen-idea"],"ingredients":[{"key":"shrimp","quantity":150,"unit":"g"},{"key":"tomatoCanned","quantity":150,"unit":"g"},{"key":"feta","quantity":40,"unit":"g"},{"key":"onion","quantity":30,"unit":"g"},{"key":"garlic","quantity":5,"unit":"g"},{"key":"oliveOil","quantity":10,"unit":"ml"},{"key":"herbs","quantity":10,"unit":"g"},{"key":"bread","quantity":60,"unit":"g"}],"steps":["Heat the oven to 200°C. Soften the chopped onion in the olive oil for 4 minutes in an oven-safe pan, then add the sliced garlic for 1 minute.","Add the canned tomatoes and simmer for 8 minutes until thickened.","Stir in the peeled shrimp, crumble the feta over the top and bake for 8 to 10 minutes, until the shrimp are pink and opaque throughout and the feta is soft.","Scatter over the herbs and serve with the bread for mopping up the sauce."],"note":"Inspired by the Greek dish garides saganaki. Shrimp is shellfish, a major allergen.","anchors":["shrimp","tomatoCanned","feta"],"related":"bakedFish","photo":"chicken","art":"bakedFish"},{"greek":"","origin":"daily-table-editorial","sourceLabel":"The Daily Table kitchen collection","source":"https://daily-table.gearuptofit.com/guides/recipe-matching/","tested":false,"id":"mushroomLentilPasta","title":"Mushroom & lentil pasta","slot":"dinner","time":30,"tags":["vegetarian","legumes","kitchen-idea"],"ingredients":[{"key":"pasta","quantity":95,"unit":"g"},{"key":"mushroom","quantity":120,"unit":"g"},{"key":"lentilsCooked","quantity":120,"unit":"g"},{"key":"tomatoCanned","quantity":150,"unit":"g"},{"key":"onion","quantity":30,"unit":"g"},{"key":"garlic","quantity":5,"unit":"g"},{"key":"oliveOil","quantity":10,"unit":"ml"},{"key":"hardcheese","quantity":15,"unit":"g"}],"steps":["Cook the pasta in boiling water as the packet directs. Keep a cup of the cooking water, then drain.","Meanwhile, soften the chopped onion in the olive oil for 4 minutes, add the sliced mushrooms and cook for 6 minutes until browned, then add the garlic for 1 minute.","Add the canned tomatoes and the drained lentils and simmer for 10 minutes, adding a splash of the pasta water if it gets thick.","Toss the sauce with the pasta and finish with grated hard cheese."],"note":"Uses ready-cooked lentils, which keeps this a 30-minute dinner.","anchors":["mushroom","lentilsCooked","pasta"],"related":"pastaVeg","photo":"pasta","art":"pastaVeg"},{"greek":"","origin":"daily-table-editorial","sourceLabel":"The Daily Table kitchen collection","source":"https://daily-table.gearuptofit.com/guides/recipe-matching/","tested":false,"id":"eggplantTomatoMozzarellaBake","title":"Eggplant & tomato bake with mozzarella","slot":"dinner","time":55,"tags":["vegetarian","batch","kitchen-idea"],"ingredients":[{"key":"eggplant","quantity":250,"unit":"g"},{"key":"tomatoCanned","quantity":200,"unit":"g"},{"key":"mozzarella","quantity":60,"unit":"g"},{"key":"onion","quantity":30,"unit":"g"},{"key":"garlic","quantity":5,"unit":"g"},{"key":"oliveOil","quantity":15,"unit":"ml"},{"key":"herbs","quantity":10,"unit":"g"}],"steps":["Heat the oven to 200°C. Slice the eggplant 1 cm thick, brush both sides with 10 ml of the olive oil and lay the slices on trays.","Roast for 20 minutes, turning once, until soft and golden.","Meanwhile, soften the chopped onion in the remaining oil for 4 minutes, add the garlic for 1 minute, then add the canned tomatoes and simmer for 10 minutes.","Layer the eggplant and the tomato sauce in a baking dish and top with torn mozzarella.","Bake for 15 minutes until bubbling and golden, then scatter over the herbs."],"note":"A lighter, no-frying take on eggplant parmigiana. It reheats well.","anchors":["eggplant","tomatoCanned","mozzarella"],"related":"gemista","photo":"pasta","art":"gemista"},{"greek":"","origin":"daily-table-editorial","sourceLabel":"The Daily Table kitchen collection","source":"https://daily-table.gearuptofit.com/guides/recipe-matching/","tested":false,"id":"chickenSweetPotatoKaleTray","title":"Chicken, sweet potato & kale tray bake","slot":"dinner","time":45,"tags":["protein","kitchen-idea"],"ingredients":[{"key":"chicken","quantity":170,"unit":"g"},{"key":"sweetPotato","quantity":200,"unit":"g"},{"key":"kale","quantity":50,"unit":"g"},{"key":"oliveOil","quantity":12,"unit":"ml"},{"key":"lemon","quantity":0.25,"unit":"piece"},{"key":"garlic","quantity":5,"unit":"g"}],"steps":["Heat the oven to 200°C. Cut the sweet potato into 2 cm cubes, toss with half the olive oil on a tray and roast for 15 minutes.","Cut the chicken into 3 cm pieces and toss with the remaining oil, the crushed garlic and the lemon juice. Add to the tray and roast for 15 minutes.","Tear the kale leaves from the stems, add them to the tray and roast for 5 minutes more, until the edges are crisp.","Check that the thickest piece of chicken reaches 74°C (165°F) before serving."],"note":"Use a food thermometer. Wash hands, board and knife after handling raw chicken.","anchors":["chicken","sweetPotato"],"related":"chickenTray","photo":"chicken","art":"chickenTray"},{"greek":"","origin":"daily-table-editorial","sourceLabel":"The Daily Table kitchen collection","source":"https://daily-table.gearuptofit.com/guides/recipe-matching/","tested":false,"id":"beefPepperRice","title":"Beef & pepper skillet with rice","slot":"dinner","time":30,"tags":["protein","kitchen-idea"],"ingredients":[{"key":"beef","quantity":160,"unit":"g"},{"key":"pepper","quantity":100,"unit":"g"},{"key":"onion","quantity":40,"unit":"g"},{"key":"tomatoCanned","quantity":100,"unit":"g"},{"key":"rice","quantity":75,"unit":"g"},{"key":"garlic","quantity":5,"unit":"g"},{"key":"oliveOil","quantity":8,"unit":"ml"}],"steps":["Cook the rice following the packet directions.","Warm the olive oil in a large pan. Cook the sliced onion and pepper for 6 minutes until soft.","Add the minced beef, breaking it up, and cook for 6 to 8 minutes until browned with no pink remaining. Add the garlic for 1 minute.","Stir in the canned tomatoes and simmer for 8 minutes. Check the beef has reached 71°C (160°F), then serve over the rice."],"note":"Use a food thermometer for minced meat. Cool and refrigerate leftovers within two hours.","anchors":["beef","pepper","rice"],"related":"meatballs","photo":"chicken","art":"meatballs"},{"greek":"","origin":"daily-table-editorial","sourceLabel":"The Daily Table kitchen collection","source":"https://daily-table.gearuptofit.com/guides/recipe-matching/","tested":false,"id":"tofuBroccoliRice","title":"Crisp tofu, broccoli & rice bowl","slot":"dinner","time":30,"tags":["protein","vegetarian","kitchen-idea"],"ingredients":[{"key":"tofu","quantity":150,"unit":"g"},{"key":"broccoli","quantity":150,"unit":"g"},{"key":"rice","quantity":75,"unit":"g"},{"key":"garlic","quantity":5,"unit":"g"},{"key":"lemon","quantity":0.25,"unit":"piece"},{"key":"oliveOil","quantity":12,"unit":"ml"}],"steps":["Cook the rice following the packet directions.","Drain the tofu, wrap it in a clean towel and press it under a heavy pan for 10 minutes. Cut it into 2 cm cubes.","Warm 8 ml of the olive oil in a non-stick pan and fry the tofu for 8 to 10 minutes, turning, until golden on most sides. Remove it from the pan.","Steam or boil the broccoli florets for 4 to 5 minutes until just tender.","Warm the remaining oil with the sliced garlic for 30 seconds, return the tofu and broccoli to the pan, add the lemon juice and serve over the rice."],"note":"A plant-based dinner. Tofu is made from soy: check the label if you avoid it.","anchors":["tofu","broccoli","rice"],"related":"broccoliChickpeaTray","photo":"produce","art":"broccoliChickpeaTray"},{"greek":"","origin":"daily-table-editorial","sourceLabel":"The Daily Table kitchen collection","source":"https://daily-table.gearuptofit.com/guides/recipe-matching/","tested":false,"id":"quinoaStuffedPeppers","title":"Quinoa-stuffed peppers with feta","slot":"dinner","time":55,"tags":["vegetarian","batch","kitchen-idea"],"ingredients":[{"key":"pepper","quantity":1,"unit":"piece"},{"key":"quinoa","quantity":70,"unit":"g"},{"key":"tomatoCanned","quantity":100,"unit":"g"},{"key":"onion","quantity":30,"unit":"g"},{"key":"feta","quantity":40,"unit":"g"},{"key":"oliveOil","quantity":10,"unit":"ml"},{"key":"herbs","quantity":10,"unit":"g"}],"steps":["Heat the oven to 190°C. Rinse the quinoa and simmer it in about 140 ml of water, covered, for 12 to 15 minutes until the water is absorbed.","Halve the pepper lengthwise and remove the seeds. Soften the chopped onion in the olive oil for 4 minutes.","Mix the quinoa with the onion, canned tomatoes and herbs, and fill the pepper halves.","Stand the peppers in a baking dish with 3 tablespoons of water in the base, cover with foil and bake for 30 minutes.","Uncover, crumble the feta over the top and bake for 10 minutes more, until the peppers are tender."],"note":"One whole bell pepper makes two halves for one reference portion.","anchors":["pepper","quinoa","feta"],"related":"gemista","photo":"produce","art":"gemista"},{"greek":"","origin":"daily-table-editorial","sourceLabel":"The Daily Table kitchen collection","source":"https://daily-table.gearuptofit.com/guides/recipe-matching/","tested":false,"id":"lemonChickenCouscous","title":"Lemon chicken with couscous & zucchini","slot":"dinner","time":30,"tags":["protein","kitchen-idea"],"ingredients":[{"key":"chicken","quantity":170,"unit":"g"},{"key":"couscous","quantity":70,"unit":"g"},{"key":"zucchini","quantity":120,"unit":"g"},{"key":"lemon","quantity":0.25,"unit":"piece"},{"key":"oliveOil","quantity":12,"unit":"ml"},{"key":"herbs","quantity":10,"unit":"g"}],"steps":["Cut the chicken into 2 to 3 cm pieces and toss with 6 ml of the olive oil and the lemon zest and juice.","Cook in a hot pan for 7 to 8 minutes, turning, until golden and the thickest piece reaches 74°C (165°F). Move to a plate.","In the same pan, cook the diced zucchini in the remaining oil for 4 minutes.","Meanwhile, pour about 95 ml of boiling water over the couscous in a bowl, cover for 5 minutes and fluff with a fork.","Mix the couscous with the zucchini and herbs and serve with the chicken."],"note":"Couscous is made from wheat, so it is not suitable for wheat-free diets.","anchors":["chicken","couscous","zucchini"],"related":"chickenRice","photo":"chicken","art":"chickenRice"},{"greek":"","origin":"daily-table-editorial","sourceLabel":"The Daily Table kitchen collection","source":"https://daily-table.gearuptofit.com/guides/recipe-matching/","tested":false,"id":"blackBeanSweetPotatoBowl","title":"Black bean & sweet potato bowl","slot":"dinner","time":40,"tags":["vegetarian","legumes","kitchen-idea"],"ingredients":[{"key":"sweetPotato","quantity":200,"unit":"g"},{"key":"blackBeansCooked","quantity":150,"unit":"g"},{"key":"avocado","quantity":60,"unit":"g"},{"key":"tomato","quantity":80,"unit":"g"},{"key":"lemon","quantity":0.25,"unit":"piece"},{"key":"oliveOil","quantity":10,"unit":"ml"},{"key":"herbs","quantity":10,"unit":"g"}],"steps":["Heat the oven to 200°C. Cut the sweet potato into 2 cm cubes, toss with 8 ml of the olive oil and roast for 25 minutes, turning once, until tender and browned.","Drain and rinse the black beans and warm them gently in a pan with the remaining oil for 3 minutes.","Dice the tomato and mash the avocado with the lemon juice.","Fill a bowl with the sweet potato, beans and tomato, spoon the avocado on top and scatter over the herbs."],"note":"Use ready-cooked black beans. Drain and rinse them first.","anchors":["sweetPotato","blackBeansCooked"],"related":"broccoliChickpeaTray","photo":"salad","art":"broccoliChickpeaTray"},{"greek":"","origin":"daily-table-editorial","sourceLabel":"The Daily Table kitchen collection","source":"https://daily-table.gearuptofit.com/guides/recipe-matching/","tested":false,"id":"chickpeaTahiniDip","title":"Chickpea & tahini dip with carrot sticks","slot":"snack","time":10,"tags":["quick","vegetarian","legumes","kitchen-idea"],"ingredients":[{"key":"chickpeasCooked","quantity":100,"unit":"g"},{"key":"tahini","quantity":15,"unit":"g"},{"key":"lemon","quantity":0.25,"unit":"piece"},{"key":"garlic","quantity":3,"unit":"g"},{"key":"oliveOil","quantity":8,"unit":"ml"},{"key":"carrot","quantity":120,"unit":"g"}],"steps":["Drain and rinse the chickpeas.","Blend or mash them with the tahini, lemon juice, garlic, olive oil and 3 to 4 tablespoons of water until smooth.","Peel the carrot, cut it into sticks and serve with the dip."],"note":"Tahini is made from sesame, a major allergen. Use less garlic if you prefer a milder dip.","anchors":["chickpeasCooked","tahini","carrot"],"related":"lemonChickpeaMash","photo":"produce","art":"lemonChickpeaMash"},{"greek":"","origin":"daily-table-editorial","sourceLabel":"The Daily Table kitchen collection","source":"https://daily-table.gearuptofit.com/guides/recipe-matching/","tested":false,"id":"appleSlicesPeanutButter","title":"Apple slices with peanut butter","slot":"snack","time":3,"tags":["quick","vegetarian","kitchen-idea"],"ingredients":[{"key":"apple","quantity":150,"unit":"g"},{"key":"peanutButter","quantity":15,"unit":"g"}],"steps":["Wash and core the apple and cut it into wedges.","Serve the wedges with the peanut butter for dipping."],"note":"Contains peanuts, a major allergen. 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original v7 recipe photographs, mappings and credits are preserved. Serving inspiration is not independently verified exact-recipe photography.","illustrationMap":{"oats":"assets/recipe-art/oats.png","eggs":"assets/recipe-art/eggs.png","porridge":"assets/recipe-art/porridge.png","scramble":"assets/recipe-art/scramble.png","fetaToast":"assets/recipe-art/fetaToast.png","lentils":"assets/recipe-art/lentils.png","chickenTray":"assets/recipe-art/chickenTray.png","chickenRice":"assets/recipe-art/chickenRice.png","fishRice":"assets/recipe-art/fishRice.png","gigantes":"assets/recipe-art/gigantes.png","revithia":"assets/recipe-art/revithia.png","fasolada":"assets/recipe-art/fasolada.png","gemista":"assets/recipe-art/gemista.png","meatballs":"assets/recipe-art/meatballs.png","yogSnack":"assets/recipe-art/yogSnack.png","bananaToast":"assets/recipe-art/bananaToast.png","milkRecovery":"assets/recipe-art/milkRecovery.png","greekSalad":"assets/recipe-art/greekSalad.png","fruitSalad":"assets/recipe-art/fruitSalad.png","smoothie":"assets/recipe-art/smoothie.png","yogHoney":"assets/recipe-art/yogHoney.png","omelet":"assets/recipe-art/omelet.png","dakos":"assets/recipe-art/dakos.png","pastaVeg":"assets/recipe-art/pastaVeg.png","chickenSouvlaki":"assets/recipe-art/chickenSouvlaki.png","bakedFish":"assets/recipe-art/bakedFish.png","spinachRice":"assets/recipe-art/spinachRice.png","trahana":"assets/recipe-art/trahana.png","avocadoEggToast":"assets/recipe-art/avocadoEggToast.png","blueberryOats":"assets/recipe-art/blueberryOats.png","blueberryYogurt":"assets/recipe-art/blueberryYogurt.png","avocadoTomatoSalad":"assets/recipe-art/avocadoTomatoSalad.png","broccoliEggSkillet":"assets/recipe-art/broccoliEggSkillet.png","broccoliLemonPasta":"assets/recipe-art/broccoliLemonPasta.png","chickpeaAvocadoSalad":"assets/recipe-art/chickpeaAvocadoSalad.png","lentilCucumberSalad":"assets/recipe-art/lentilCucumberSalad.png","lemonArtichoke":"assets/recipe-art/lemonArtichoke.png","broccoliChickpeaTray":"assets/recipe-art/broccoliChickpeaTray.png","whiteBeanToast":"assets/recipe-art/whiteBeanToast.png","zucchiniChickpeaPan":"assets/recipe-art/zucchiniChickpeaPan.png","avocadoEggBowl":"assets/recipe-art/avocadoEggBowl.png","lemonChickpeaMash":"assets/recipe-art/lemonChickpeaMash.png","carrotWalnutSalad":"assets/recipe-art/carrotWalnutSalad.png","spinachChickpeaPan":"assets/recipe-art/spinachChickpeaPan.png","strawberryAlmondYogurt":"assets/recipe-art/blueberryYogurt.png","strawberryOatParfait":"assets/recipe-art/oats.png","appleAlmondOvernightOats":"assets/recipe-art/blueberryOats.png","orangeAlmondPorridge":"assets/recipe-art/porridge.png","peanutButterAppleToast":"assets/recipe-art/bananaToast.png","smashedPeaFetaToast":"assets/recipe-art/fetaToast.png","mushroomKaleOmelet":"assets/recipe-art/omelet.png","sweetPotatoEggHash":"assets/recipe-art/broccoliEggSkillet.png","tofuSpinachScramble":"assets/recipe-art/scramble.png","eggSpinachWrap":"assets/recipe-art/scramble.png","quinoaChickpeaBowl":"assets/recipe-art/chickpeaAvocadoSalad.png","tunaWhiteBeanSalad":"assets/recipe-art/greekSalad.png","blackBeanCornWrap":"assets/recipe-art/chickpeaAvocadoSalad.png","eggplantCouscousFeta":"assets/recipe-art/greekSalad.png","cauliflowerChickpeaTahini":"assets/recipe-art/broccoliChickpeaTray.png","kaleAppleWalnutSalad":"assets/recipe-art/carrotWalnutSalad.png","spinachOrangeWalnutSalad":"assets/recipe-art/carrotWalnutSalad.png","cornTomatoSalad":"assets/recipe-art/greekSalad.png","peaPastaLemon":"assets/recipe-art/broccoliLemonPasta.png","mushroomLentilSoup":"assets/recipe-art/fasolada.png","cauliflowerPotatoSoup":"assets/recipe-art/fasolada.png","greenBeanPotatoTunaSalad":"assets/recipe-art/greekSalad.png","tomatoMozzarellaToast":"assets/recipe-art/fetaToast.png","lemonSalmonGreenBeans":"assets/recipe-art/bakedFish.png","salmonSweetPotatoBroccoliTray":"assets/recipe-art/bakedFish.png","garlicShrimpZucchiniRice":"assets/recipe-art/fishRice.png","shrimpTomatoFeta":"assets/recipe-art/bakedFish.png","mushroomLentilPasta":"assets/recipe-art/pastaVeg.png","eggplantTomatoMozzarellaBake":"assets/recipe-art/gemista.png","chickenSweetPotatoKaleTray":"assets/recipe-art/chickenTray.png","beefPepperRice":"assets/recipe-art/meatballs.png","tofuBroccoliRice":"assets/recipe-art/broccoliChickpeaTray.png","quinoaStuffedPeppers":"assets/recipe-art/gemista.png","lemonChickenCouscous":"assets/recipe-art/chickenRice.png","blackBeanSweetPotatoBowl":"assets/recipe-art/broccoliChickpeaTray.png","chickpeaTahiniDip":"assets/recipe-art/lemonChickpeaMash.png","appleSlicesPeanutButter":"assets/recipe-art/fruitSalad.png","tunaCucumberToast":"assets/recipe-art/fetaToast.png","sweetPotatoAvocadoRounds":"assets/recipe-art/avocadoEggToast.png","bakedKaleCrisps":"assets/recipe-art/carrotWalnutSalad.png"},"routeMap":{"oats":"greek-yogurt-oats-banana","eggs":"eggs-whole-grain-toast-tomato","porridge":"apple-walnut-oat-porridge","scramble":"spinach-egg-feta-scramble","fetaToast":"feta-tomato-cucumber-toast","lentils":"greek-lentils-with-salad-feta","chickenTray":"lemon-chicken-tray-bake","chickenRice":"oven-baked-chicken-rice-vegetables","fishRice":"white-fish-rice-leafy-greens","gigantes":"greek-giant-beans-village-salad","revithia":"lemony-oven-baked-chickpeas","fasolada":"fasolada-greek-white-bean-soup","gemista":"gemista-rice-stuffed-vegetables","meatballs":"baked-greek-meat-patties-potatoes","yogSnack":"greek-yogurt-seasonal-fruit","bananaToast":"banana-tahini-toast","milkRecovery":"banana-oat-milk-blender-drink","greekSalad":"village-salad-with-feta-olives","fruitSalad":"seasonal-fruit-salad","smoothie":"yogurt-fruit-oat-smoothie","yogHoney":"greek-yogurt-honey-walnuts","omelet":"vegetable-omelet-whole-grain-bread","dakos":"cretan-dakos-with-tomato-feta","pastaVeg":"whole-wheat-pasta-with-garden-vegetables","chickenSouvlaki":"chicken-souvlaki-with-yogurt-pita","bakedFish":"greek-baked-fish-with-tomatoes-potatoes","spinachRice":"spanakorizo-greek-spinach-rice","trahana":"greek-trahana-soup-with-feta","avocadoEggToast":"avocado-egg-toast","blueberryOats":"blueberry-walnut-porridge","blueberryYogurt":"blueberry-yogurt-walnut-bowl","avocadoTomatoSalad":"avocado-tomato-cucumber-salad","broccoliEggSkillet":"broccoli-egg-skillet","broccoliLemonPasta":"lemon-broccoli-whole-wheat-pasta","chickpeaAvocadoSalad":"chickpea-avocado-lunch-bowl","lentilCucumberSalad":"cooked-lentil-cucumber-salad","lemonArtichoke":"steamed-artichoke-with-lemon","broccoliChickpeaTray":"roasted-broccoli-chickpea-tray","whiteBeanToast":"warm-white-bean-tomato-toast","zucchiniChickpeaPan":"zucchini-chickpea-tomato-skillet","avocadoEggBowl":"avocado-egg-tomato-bowl","lemonChickpeaMash":"lemony-chickpea-mash-cucumber","carrotWalnutSalad":"roasted-carrot-walnut-feta-plate","spinachChickpeaPan":"spinach-chickpeas-in-tomato","strawberryAlmondYogurt":"strawberry-almond-yogurt-bowl","strawberryOatParfait":"strawberry-oat-yogurt-parfait","appleAlmondOvernightOats":"apple-almond-overnight-oats","orangeAlmondPorridge":"orange-almond-oat-porridge","peanutButterAppleToast":"apple-peanut-butter-toast","smashedPeaFetaToast":"smashed-pea-feta-toast","mushroomKaleOmelet":"mushroom-kale-omelet","sweetPotatoEggHash":"sweet-potato-egg-hash","tofuSpinachScramble":"tofu-spinach-scramble","eggSpinachWrap":"egg-spinach-breakfast-wrap","quinoaChickpeaBowl":"quinoa-chickpea-cucumber-bowl","tunaWhiteBeanSalad":"tuna-white-bean-salad","blackBeanCornWrap":"black-bean-corn-avocado-wrap","eggplantCouscousFeta":"roasted-eggplant-couscous-with-feta","cauliflowerChickpeaTahini":"roast-cauliflower-chickpea-bowl-with-tahini","kaleAppleWalnutSalad":"kale-apple-walnut-salad","spinachOrangeWalnutSalad":"spinach-orange-walnut-salad","cornTomatoSalad":"sweetcorn-tomato-cucumber-salad","peaPastaLemon":"lemon-pea-pasta","mushroomLentilSoup":"mushroom-lentil-soup","cauliflowerPotatoSoup":"cauliflower-potato-soup","greenBeanPotatoTunaSalad":"green-bean-potato-tuna-salad","tomatoMozzarellaToast":"tomato-mozzarella-toast","lemonSalmonGreenBeans":"lemon-salmon-with-green-beans","salmonSweetPotatoBroccoliTray":"salmon-sweet-potato-broccoli-tray-bake","garlicShrimpZucchiniRice":"garlic-shrimp-with-zucchini-rice","shrimpTomatoFeta":"baked-shrimp-with-tomato-feta","mushroomLentilPasta":"mushroom-lentil-pasta","eggplantTomatoMozzarellaBake":"eggplant-tomato-bake-with-mozzarella","chickenSweetPotatoKaleTray":"chicken-sweet-potato-kale-tray-bake","beefPepperRice":"beef-pepper-skillet-with-rice","tofuBroccoliRice":"crisp-tofu-broccoli-rice-bowl","quinoaStuffedPeppers":"quinoa-stuffed-peppers-with-feta","lemonChickenCouscous":"lemon-chicken-with-couscous-zucchini","blackBeanSweetPotatoBowl":"black-bean-sweet-potato-bowl","chickpeaTahiniDip":"chickpea-tahini-dip-with-carrot-sticks","appleSlicesPeanutButter":"apple-slices-with-peanut-butter","tunaCucumberToast":"tuna-cucumber-toast","sweetPotatoAvocadoRounds":"sweet-potato-rounds-with-avocado","bakedKaleCrisps":"baked-kale-crisps"}}