4 Services

• 8 cups penne
• 2 cups string beans (trimmed and chopped into 4cm | 1/2" lengths)
• 4 runner beans (sliced)
• 1 cup peas (frozen)
• 4 tablespoons olive oil
• 2 cloves garlic (crushed
• 1/2 cup grated parmesan cheese (optional)
• 2 tablespoons herb

Preparation Steps

Step 1/4

Bring a large pan of salted water to the boil and cook the penne according to the packet instructions.

Step 2/4

Meanwhile, cook the beans in boiling salted water for 3 minutes then add the peas and return to the boil. Drain well and set aside.

Step 3/4

Heat the oil in a pan and gently fry the garlic until soft but not brown. Drain the pasta well and return to the pan with the beans, peas, parmesan, herbs and the garlic with its oil.

Step 4/4

Season with salt and pepper and serve immediately.

4 Services

• 1 pound broccoli
• 1/2 cup extra-virgin olive oil
• 4 cloves garlic (minced)
• 1/2 teaspoon crushed red pepper flakes
• 1 pkt pasta

Cook broccoli in boiling water, 3-5 minutes until just tender. Heat oil in skillet over medium heat. Add garlic. Cook over medium heat until just golden, about 2 minutes. Add drained broccoli and red pepper flakes, and cook 5 minutes. Add salt and pepper to taste. Add hot sauce to cooked pasta. Toss and serve.

Ingredients

• 3 tablespoons olive oil
• 4 zucchinis or 1 very large zucchini, sliced
• 4 garlic cloves, minced
• 8 ounces spaghetti (for gluten free version, use Tinkyada brown rice pasta spaghetti style)
• salt and pepper
• 1 cup freshly shredded Parmesan cheese

Instructions:

1. Heat olive oil in a large skillet on medium-high heat. Add sliced zucchini and minced garlic and saute for about 5-7 minutes, occasionally stirring, until zucchini softens and browns a bit, uncovered. Midway through cooking, season with salt. Note: Depending on the size of your skillet, you might have to cook zucchini in 2 separate batches.

2. Cook pasta according to pasta instructions. Drain and rinse with cold water (to stop pasta from cooking). Add cooked pasta into the skillet with zucchini and garlic, on low heat. Add freshly shredded Parmesan cheese into the skillet and stir pasta on low heat to melt the cheese. Add salt and pepper, to taste.

2 Servings

Ingredients

• 1 bunch radish
• 1 small frisee lettuce
• ½ mini cucumber
• 1 red onion
• 2 tablespoons sprouts (such as radish sprouts)
• 4 ounces harzer cheese (can substitute limburger cheese)
• 3 tablespoons white balsamic vinegar
• 2 tablespoons vegetable broth
• salt
• pepper
• 2 tablespoons olive oil

Ingredients

• 600g parsnips
• 1/2 a head of savoy cabbage
• 2 corn cobs
• 100g Creamy Havarti, sliced or cubed
• 100g hazel nuts, roughly chopped
• 4 spring onions, finely chopped
• 3 tbsp oil
• Salt and pepper

Vinaigrette:

• 50ml olive oil
• 1 tbsp mustard
• 1 tbsp honey
• 1 tbsp apple cider vinegar (or similar)
• 1 tbsp finely chopped chives
• 2 tbsp capers
• Salt and pepper

Preparation:

Cut the parsnips into bite-sized sticks and coat with oil, salt and pepper. Bake at 180°C for approx. 30 min. until tender and slightly golden.

Bring a large pot of salted water to a boil and add the corn. Boil for 7 min. Allow the corn to cool slightly then slice off the kernels.

Finely shred the savoy cabbage, removing the coarsest bits.

Combine all the ingredients for the vinaigrette.

Place some cabbage on the bottom of a salad bowl or serving dish. Then add the parsnips and sprinkle on the corn and spring onions. Pour the vinaigrette over the salad. Top with the nuts and cheese.

Ingredients

• 1 pack x Castello® Double Cream Brie (300g), cut in bite size chunks
• 3-4 slices of Focaccia bread, cut in bitesize pieces
• 1 bunch rocket leaves
• 1 red onion
• 8 slices of bresaola (could be replaced with prosciutto or any other cured meat))
• 1 cup cooked butter beans
• 1 capsicum, roughly chopped
• Wholegrain mustard to taste

Salad

• 1-1½ cups of dark balsamic vinegar
• 75g walnuts
• 200g bacon
• Finely chopped spring onions (about 200g)
• 100g washed spinach leaves
• 100g lettuce leaves, coarsely chopped
• 75g Castello® Traditional Danish Blue

Garnish

• Violets

Serve with

• 200g Wholemeal bread

Preparation:

Boil the vinegar over high heat and uncovered, for 10-15 minutes - Until it is reduced by half. Roast the nuts in a dry pan over a moderate heat for 2-3 minutes. Let the nuts cool on a plate. Fry the bacon for about 10 min. until it is golden and crisp. Let it drain on paper towels. Leave half of the bacon fat in the pan and fry the spring onions for about 2 min. Arrange spinach, lettuce, bacon, onions, walnuts and blue cheese on a platter.

Pour some balsamic vinegar over the salad and garnish with violets.

Serve with bread.

Ingredients

• 2 tbsp. olive oil
• 2 stalks celery, finely chopped
• 2 leeks (white and light green parts only), finely chopped
• 1 onion, finely chopped
• Kosher salt
• Pepper
• 12 oz. red potatoes, cut into 1/2-inch pieces
• 8 sprigs fresh thyme
• 1 lb. asparagus, trimmed and cut into 1-inch pieces
• 6 oz. sugar snap peas, halved
• 1 15-oz can white beans, rinsed
• Chopped dill and crusty bread, for serving

Directions:

1. Heat oil in a Dutch oven on medium. Add celery, leeks, onion, and 1/2 teaspoon salt and cook, covered, stirring occasionally, until tender, 5 to 7 minutes.

2. Add potatoes, thyme, 1/4 teaspoon each salt and pepper, and 6 cups water and bring to a boil, then simmer 8 minutes. Add asparagus and simmer 2 minutes.

3. Add sugar snap peas and beans and simmer until vegetables are just tender, 3 to 4 minutes more. Discard thyme sprigs. Sprinkle soup with dill and serve with bread, if desired.

PER SERVING 290 CALORIES, 7.5 G FAT (1 G SATURATED), 12 G PROTEIN, 535 MG SODIUM, 46 G CARB, 14 G FIBER

Ingredients

• 1 tbsp. olive oil
• 1 lb. boneless, skinless chicken breast, cut into 3/4-inch chunks
• 2 cloves garlic, finely chopped
• 4 c. steamed brown rice, cold (or leftover brown rice)
• 2 large eggs, beaten
• 1/2 c. carrot, cut into thin matchsticks
• 1/2 c. frozen shelled edamame, thawed
• 1/2 c. frozen peas, thawed
• 3 scallions, finely chopped, plus more sliced for serving
• 2 tbsp. low-sodium soy sauce
• 1 tsp. toasted sesame oil
• Sriracha, for serving

Directions:

1. Heat oil in a large skillet over medium-high. Add chicken and cook, turning occasionally, until golden brown, 3 to 4 minutes.

2. Add garlic and cook, stirring, 1 minute. Add rice and cook, stirring, until heated through, about 2 minutes.

3. Pour eggs over top and gently stir to evenly coat and cook eggs and warm rice. Fold in carrot, edamame, and peas and cook until vegetables are just tender, 3 to 4 minutes.

4. Stir in scallions, soy sauce, and sesame oil. Serve with additional scallions and sriracha if desired.

PER SERVING 475 CALORIES, 12.5 G FAT (2.5 G SATURATED), 37 G PROTEIN, 385 MG SODIUM, 52 G CARB, 6 G FIBER

Ingredients

• 4 thick slices sourdough bread
• 1 (9-ounce) package frozen artichoke hearts, thawed and roughly chopped
• 1 clove garlic, finely grated
• 2 oz. Parmesan, grated (about 3/4 cup)
• 1 oz. Gruyère, coarsely grated (about 1/2 cup)
• 2 tbsp. sour cream
• 1 tsp. finely grated lemon zest plus 1 tablespoon lemon juice
• Kosher salt
• Pepper
• 2 tbsp. panko
• 1/4 c. flat-leaf parsley, chopped
• 1 (5-ounce) package baby arugula
• 2 tbsp. olive oil

Directions:

1. Heat broiler. Broil bread slices until crisp, 1 to 2 minutes per side. Transfer to a baking sheet and reduce oven temperature to 425°F.

2. In a medium bowl, combine artichokes, garlic, Parmesan, Gruyère, sour cream, lemon zest, and 1/4 teaspoon each salt and pepper. Spoon on toasts and sprinkle with panko. Bake until golden brown and cheese is melted, 8 to 10 minutes. Sprinkle with chopped parsley, if desired.

3. Meanwhile, in a bowl, toss arugula with oil, lemon juice, and pinch each salt and pepper. Serve with toasts.

Ingredients

• 3 lb. spaghetti squash
• 1 small red onion, finely chopped
• 4 tbsp. fresh lemon juice
• 2 tbsp. olive oil)
• 2 cloves chopped garlic
• 1 15-ounce can chickpeas, rinsed
• 1 c. fresh flat-leaf parsley, chopped
• 2 oz. crumbled feta

Directions:

1. Using a large serrated knife, halve spaghetti squash lengthwise; discard seeds. Place both halves cut side down on a large piece of parchment paper, and microwave on high until just tender, 9 to 11 minutes. Use a fork to shred squash strands, and transfer to a large bowl.

2. In a small bowl, toss onion, lemon juice, and a pinch each salt and pepper.

3. In a nonstick skillet, heat 1 tablespoon olive oil and chopped garlic until beginning to turn golden brown. Add chickpeas; cook for 2 minutes. Toss with spaghetti squash, 1 tablespoon olive oil, and 1/4 teaspoon each salt and pepper. Fold in parsley and onion (and juices). Top with crumbled feta.

PER SERVING 245 CALORIES, 10 G FAT (1.5 G SATURATED), 7 G PROTEIN, 340 MG SODIUM, 27 G CARB, 8 G FIBER

Ingredients

• 2 tbsp. olive oil
• 1 (15-oz) can black beans, rinsed
• 1/2 tsp. cumin seeds
• 1 clove garlic, finely chopped
• Kosher salt
• Pepper
• 4 c. baby spinach
• 1 tbsp. fresh lemon juice
• 8 large eggs
• 8 yellow corn tortillas
• Sour cream, crumbled queso fresco, and cilantro, for serving

Directions:

1. Heat 1 tablespoon oil in a large skillet on medium. Add beans, cumin, and garlic. Season with 1/8 teaspoon each salt and pepper and cook until garlic starts to turn golden brown, about 2 minutes. Add spinach, remove from heat, and toss together until leaves just barely wilt. Stir in lemon juice.

2. In a large bowl, whisk together eggs, 1 tablespoon water, and 1/2 teaspoon each salt and pepper. Heat remaining tablespoon oil in a 10-inch nonstick skillet on medium. Add eggs and cook, stirring with a rubber spatula every few seconds to desired doneness, 2 to 3 minutes for medium-soft eggs.

3. Lightly char tortillas under broiler or over a gas flame. Fill tortillas with beans, eggs, sour cream, queso fresco, and cilantro, if desired.

PER SERVING 460 CALORIES, 22.5 G FAT (6.5 G SATURATED), 23 G PROTEIN, 785 MG SODIUM, 43 G CARB, 10 G FIBER

Ingredients

• 1 lemon
• 1 tbsp. olive oil
• 1 large clove garlic, thinly sliced
• 2 tsp. fresh thyme leaves
• Pinch red pepper flakes
• 1 medium head escarole, trimmed and torn into pieces (about 16 cups)
• Kosher salt
• 1 (15 oz) can low-sodium white beans, rinsed
• 1 c. instant polenta
• 1 tbsp. unsalted butter
• 1/3 c. grated Parmesan, plus more for serving

Directions:

1. Using a vegetable peeler, remove three wide strips of lemon zest; very thinly slice zest.

2. Heat oil in a large Dutch oven on medium. Add garlic, thyme, thinly sliced zest, and red pepper flakes and cook, stirring, until garlic is golden brown, about 2 minutes. Add escarole, in 2 batches if necessary, and 1/2 teaspoon salt and cook, stirring occasionally, until escarole is beginning to wilt, about 3 minutes. Reduce heat to medium-low, fold in beans, and cook until escarole is tender and beans are heated through, 2 to 3 minutes more.

3. Meanwhile, cook polenta per package directions. Remove from heat and stir in butter and 1 tablespoon lemon juice, then fold in Parmesan and 1/4 teaspoon salt. Serve escarole mixture over polenta with lemon wedges and extra Parmesan, if desired.

Tools you'll need: Vegetable peeler ($9, amazon.com)

PER SERVING 335 CALORIES, 9 G FAT (3.5 G SATURATED), 11 G PROTEIN, 530 MG SODIUM, 52 G CARB, 10 G FIBER

Ingredients

• 1/2 large head cauliflower
• 2 tbsp. vegetable oil
• 1 orange pepper, cut into thin 1/2" pieces
• 1 scallion, thinly sliced
• 1 2" piece ginger, cut into thin matchsticks
• 2 tbsp. low-sodium soy sauce
• 2 tsp. chili garlic paste
• 2 tsp. honey
• 4 large eggs
• 1 c. frozen peas, thawed
• 1 c. frozen edamame, thawed
• Lime wedges, for serving

Directions:

1. Cut the cauliflower into florets, discarding the tough inner core and leaves. Working in batches, transfer the cauliflower to the bowl of a food processor. Pulse until the cauliflower resembles rice, about 15 seconds (be careful not to over-process or cauliflower will get mushy). Set aside, then repeat with the remaining cauliflower (you should have about 4 cups of cauliflower).

2. Heat 1 tablespoon oil in a large cast-iron skillet over medium-high heat. Add the pepper, the white parts of the scallion, and the ginger; cook, stirring, 2 minutes. Add the cauliflower, toss to combine and cook, covered, stirring once, for 5 minutes.

3. Meanwhile, in a small bowl, whisk together the soy sauce, chili garlic paste, and honey. In a separate small bowl, lightly beat the eggs. Push the cauliflower mixture to one side of the skillet, add the remaining 1 tablespoon oil, then the eggs, scrambling until cooked, 2 minutes.

4. Remove skillet from heat and fold in the eggs, sauce, peas, and edamame. Serve with thinly sliced scallion greens and lime wedges.

PER SERVING 251 CAL, 13.5 G FAT (2 G SAT FAT), 186 MG CHOL, 449 MG SOD, 15 G PRO, 20 G CAR, 6 G FIBER

Ingredients

• 5 sweet potatoes, cubed
• 1 1/2 tbsp. butter
• 2 tbsp. flour
• 2 c. skim milk
• 1/4 tsp. nutmeg
• 1 1/2 c. shredded reduced-fat cheddar
• 1/2 c. grated Parmesan

Directions:

1. Preheat oven to 400°F. Toss sweet potatoes, cubed, in olive oil and spread out in a layer in a casserole dish. Roast 25 minutes.

2. Meanwhile, melt butter in a pot and whisk in flour. Cook 1 to 2 minutes. Whisk in skim milk, nutmeg, and a dash of salt and pepper, and cook until thick. Add 1 1/4 cups shredded reduced-fat cheddar and 1/4 cup grated Parmesan.

3.Pour sauce over potatoes, mix, sprinkle on top 1/4 cup each Parmesan and cheddar, and bake 25 to 30 minutes.

Ingredients

• 12 oz. farfalle or other short pasta
• 3 tbsp. olive oil
• 1 large onion, chopped
• Kosher salt and pepper
• 1 lemon
• 1/2 c. cashewnuts, toasted
• 1 clove garlic
• 1/4 c. cup grated Parmesan, plus more for serving
• 1 1/4 c. frozen peas, thawed
• 1/2 c. dry white wine

Directions:

1. Cook the pasta according to package directions. Reserve 1/2 cup cooking liquid, drain the pasta and return it to the pot.

2. Meanwhile, heat 1 tablespoon oil in a large skillet over medium heat. Add the onion, season with 1/4 teaspoon each salt and pepper and cook, covered, stirring occasionally, until tender, 6 to 8 minutes.

3.While the onions are cooking, using a vegetable peeler, remove 3 strips of zest from the lemon. Thinly slice the zest; add it to a food processor along with the walnuts and garlic and pulse until finely chopped. Add the Parmesan, 1⁄4 cup peas, remaining 2 tablespoons oil, and 1/2 teaspoon each salt and pepper and purée until smooth.

4.Add the wine to the onions and simmer for 2 minutes. Add the remaining cup peas and cook, tossing, until heated through. Toss the pasta with the walnut pesto (adding some of the reserved cooking liquid if the pasta seems dry). Add the onion mixture and toss to combine. Serve with a squeeze of lemon juice and additional Parmesan, if desired.

PER SERVING 558 CAL, 21 G FAT (3.5 G SAT FAT), 4 MG CHOL, 458 MG SOD, 18 G PRO, 77 G CAR, 6 G FIBER

Ingredients

• 2 tbsp. extra-virgin olive oil
• 10 oz. cremini mushrooms, quartered
• 2 tsp. fresh thyme leaves
• 2 scallions, thinly sliced
• 8 large eggs
• Kosher salt and pepper
• 3 oz. goat cheese
• Mixed green salad, for serving

Directions:

1. Heat oven to 425 degrees F. Heat the oil in a 9" to 10" cast-iron skillet over medium-high heat and cook the mushrooms until golden brown, 5 to 6 minutes. Add the thyme and scallions and cook, stirring, 1 minute.

2. Meanwhile, in a large bowl, lightly whisk the eggs, then season with 1⁄2 teaspoon each salt and pepper. Pour the eggs into the pan and gently stir, pulling a spatula through the eggs, for 1 minute. Allow to cook (do not stir) for 1 more minute.

3.Dollop the goat cheese on top, then transfer to the oven until the eggs are set, 8 to 10 minutes. Serve with a green salad, if desired.

PER SERVING 278 CAL, 21 G FAT (7 G SAT FAT), 382 MG CHOL, 485 MG SOD, 18 G PRO, 5 G CAR, 1 G FIBER