7 day meal guide


Day 5


Breakfast

Porridge

1 ½ c quick oats
2 ½ c water
½ c non-dairy milk
¼ c maple syrup
dash of cinnamon
¼ c chopped nuts of choice
½ c chopped fruit of choice
In a saucepan, bring water to a boil. Add oats and stir until thickened. Quick oats will only take a minute, other types may take longer. Divide between two bowls, and divide syrup and milk between them. Top with cinnamon, nuts, and fruit.

Lunch

Italian pasta salad

(recipe from www.jamieoliver.com)

300 g small pasta of choice
250 g cherry tomatoes
½ c chopped sundried tomatoes
1 handful pitted black olives
2 tbsp chopped fresh chives
½ c chopped fresh basil
½ cucumber
3 cloves garlic, minced
4 tbsp white wine vinegar, or to taste
6 tbsp extra virgin olive oil
salt and pepper to taste

Cook pasta according to package directions, drain, and run under cold water to cool. Put the pasta into a bowl. Chop the tomatoes, olives, chives, basil and cucumber into pieces about half the size of the pasta and add to the bowl. Whisk together garlic, vinegar, olive oil, salt and pepper. Pour dressing over salad and mix to coat.

You could try adding a tin of mixed beans, and or pine nuts.

Dinner

Minimalist butter chickpeas

(recipe from thestonesoup.com)

1 small onion, diced
2 tbsp garam masala
1 tsp dried chilli flakes
1 can chickpeas, drained
1 can diced tomatoes
3 tbsp canned coconut milk
1 c basmati rice
chopped coriander for garnish

Cook rice according to package directions. (1 cup rice to 2 cups water, bring to boil then simmer until water all absorbed). Heat a few tablespoons olive oil in a saucepan over medium-high heat. Sauté onion until translucent, about 5 minutes. Add garam masala and chilli, stir for about 30 seconds. Add drained chickpeas and cook for another minute or so. Add tomatoes and their juices and bring to a fast simmer. Cook for about 5 minutes, stirring every now and then. When the sauce has reduced a little, stir in the coconut milk. Taste, and season with salt. Serve chickpeas over rice, topped with coriander.