A
Almond, ginger and dark chocolate bites, 160
amaranth, 11
anchovy, 11
apple
Chicken and apple balls in tomato and red pepper sauce, 96
Pear, apple and soy thick shake, 24
Shredded turkey, apple and almond slaw, 70
Slow-baked apples with vanilla yogurt cream, 159
apple balsamic vinegar, 11
Apple balsamic dressing, 90
Apple balsamic glaze, 86
Grainy mustard and apple balsamic dressing, 69
apple juice concentrate, 14
Apple and balsamic marinade, 124
artichoke hearts, 11
Roasted peppers, marinated artichokes and Parmesan, 138
Slow-cooked chicken with artichokes and cannellini beans, 105
asparagus, 5
Open omelette with asparagus, shaved turkey and Gruyère, 29
Poached salmon with fennel and asparagus, 85
avocado
Smoked salmon and avocado with vincotto, 34
Snow pea, avocado and orange salad, 143
Tuna, red pepper and avocado salad, 66
B
bacon, 11
Grilled peaches with bacon, cinnamon ricotta and pear syrup, 20
Baked chicken in maple, soy and sage marinade, 105
Baked cod with baby spinach and cherry tomatoes, 83
Baked Jerusalem artichoke chips with Parmesan and garlic, 146
Baked trout in grape leaves with warm eggplant and red pepper salsa, 93
Baked peppers with tuna and ricotta, 90
Baked salmon in ginger and soy with sugar snaps, 85
Beets, cannellini beans and goat cheese, 138
Cannellini beans and spinach with garlic and basil, 152
Cauliflower and white bean puree, 148
Moroccan cabbage, cannellini bean and cilantro soup, 53
Roast salmon with orange, fennel and cannellini beans, 62
Slow-cooked chicken with artichokes and cannellini beans, 105
Veal and sage roast with spinach and cannellini beans, 115
beans, green
Lemon and herb-crusted tuna with baby green beans, 90
Mild curried lamb in coconut milk with green beans and yogurt, 121
Tuna, green beans and caper salad, 66
beef
Beef and almond balls in homemade tomato sauce with mozzarella, 130
Beef, prosciutto and sweet potato salad, 75
Beef sirloin and roasted Jerusalem artichokes with mustard cream, 128
Open steak sandwich with caramelized onions and goat cheese, 133
Osso bucco and sticky onion soup, 50
Sizzling beef with ginger and soy, 126
T-bone steak with parsley and sour cream sauce, 130
beet, 12
Beets, cannellini beans and goat cheese, 138
Salmon, beet and goat cheese salad, 62
berries
French toast stack with cottage cheese and berries, 23
Orange, berry and mint shake, 24
Peach, strawberry and vanilla soy smoothie, 24
breakfast shakes, 24
Broccoli with lemon olive oil and Parmesan, 143
C
cabbage
Buttered cabbage, 144
Moroccan cabbage, cannellini bean and cilantro soup, 53
Pork, Chinese cabbage and mushroom soup, 48
Shredded cabbage, dill and basil, 137
Shredded turkey, apple and almond slaw, 70
Cannellini beans and spinach with garlic and basil, 152
capers, 12
Smoked salmon, dill and caper frittata, 30
Tuna, green beans and caper salad, 66
Caramelized onions, 133
Caramelized walnuts, 140
cauliflower
Cauliflower bake, 144
Cauliflower and celeriac soup, 57
Cauliflower and white bean puree, 148
Veal shank, cauliflower and barley soup, 44
celeriac
Cauliflower and celeriac soup, 57
Celeriac and roasted sweet potato mash, 146
chips, 146
Shredded celeriac with fennel seeds, 148
Smoked trout and celeriac salad with poppy-seed dressing, 65
cereals, 5
Baked Jerusalem artichoke chips with Parmesan and garlic, 146
Baked peppers with tuna and ricotta, 90
Beef and almond balls in homemade tomato sauce with mozzarella, 130
Beets, cannellini beans and goat cheese, 138
Broccoli with lemon, olive oil and Parmesan, 143
Dill and ricotta pancakes with smoked salmon and spinach, 33
Eggplant, spinach and ricotta lasagna, 36
French toast stack with cottage cheese and berries, 23
Grilled peaches with bacon, cinnamon ricotta and pear syrup, 20
Open omelette with asparagus, shaved turkey and Gruyère, 29
Open omelette with ricotta and sauteed mushrooms, 29
Open steak sandwich with caramelized onions and goat cheese, 133
Ricotta and basil battered fish with baby carrots, 78
Roasted peppers, marinated artichokes and Parmesan, 138
Salmon, beet and goat cheese salad, 62
Veal scaloppine in tomato and basil sauce with fresh ricotta, 112
Baked chicken in maple, soy and sage marinade, 105
Chicken and apple balls in tomato and red pepper sauce, 96
Chicken bolognese in roasted peppers with shredded Parmesan, 102
Chicken and corn broth with chicken dumplings, 42
Chicken and spinach soup, 44
Chicken tagine with lemon, olives and cilantro, 98
Lemon and garlic roast chicken with eggplant wedges, 107
Poached ginger chicken with buttered cabbage, 101
Seared chicken, mango and quinoa salad, 69
Slow-baked chicken with fennel and lentils, 101
Slow-cooked chicken with artichokes and cannellini beans, 105
Chinese five-spice pork with roasted pears, 126
Chinese salmon, radish and cucumber salad, 60
chips (vegetable), 146
chocolate, 12
Almond, ginger and dark chocolate bites, 160
Cinnamon cream, 156
Cinnamon and soy marinade, 123
coconut milk, 12
Coconut and lime fish curry with fresh spinach, 80
Mild curried lamb in coconut milk with green beans and yogurt, 121
Sweet potato, pumpkin and ginger soup with coconut milk, 54
corn
Chicken and corn broth with chicken dumplings, 42
Creamy Swiss chard and leek soup, 53
Creamy yogurt and dill dressing, 70
Creamy yogurt dressing, 70
crispbreads, 12
Crushed pineapple, orange and ginger shake, 24
curries
Coconut and lime fish curry with fresh spinach, 80
Mild curried lamb in coconut milk with green beans and yogurt, 121
D
Dill and ricotta pancakes with smoked salmon and spinach, 33
dressings, 12
Apple balsamic dressing, 90
Creamy yogurt and dill dressing, 70
Creamy yogurt dressing, 70
Grainy mustard and apple balsamic dressing, 69
Lemon and white wine vinegar dressing, 62, 66
Mustard cream, 128
Fruity red wine vinegar dressing, 75
Pomegranate and orange dressing, 150
Pomegranate, soy and maple syrup dressing, 83
Poppy-seed dressing, 65
Soy and ginger dressing, 60
Vinaigrette, 138
dried fruit, 5
Tahini, fig and maple syrup balls, 160
dukkah, 72
E
eggplant
Eggplant and pine nut tabbouleh, 137
Eggplant, spinach and ricotta lasagna, 36
Lemon and garlic roast chicken with eggplant wedges, 107
Lemon pepper lamb with braised eggplant, 118
Warm eggplant and red pepper salsa, 149
F
Fast tomato soup with crispy pancetta, 48
fennel
Fennel, oranges and caramelized walnuts, 140
Poached salmon with fennel and asparagus, 85
Roast salmon with orange, fennel and cannellini beans, 62
Shredded celeriac with fennel seeds, 148
Slow-baked chicken with fennel and lentils, 101
Slow-cooked pork with fennel and sage, 123
Baked cod with baby spinach and cherry tomatoes, 83
Baked peppers with tuna and ricotta, 90
Baked salmon in ginger and soy with sugar snaps, 85
Baked trout in grape leaves with warm eggplant and red pepper salsa, 93
Chinese salmon, radish and cucumber salad, 60
Coconut and lime fish curry with fresh spinach, 80
Dill and ricotta pancakes with smoked salmon and spinach, 33
Lemon and herb-crusted tuna with baby green beans, 90
Poached salmon with fennel and asparagus, 85
Ricotta and basil battered fish with baby carrots, 78
Roast salmon with orange, fennel and cannellini beans, 62
Salmon, beet and goat cheese salad, 62
Sardines in tomato sauce, 34
Sauteed salmon on orange lentils, 86
Smoked salmon and avocado with vincotto, 34
Smoked salmon, dill and caper frittata, 30
Smoked trout and celeriac salad with poppy-seed dressing, 65
Snapper with pomegranate, soy and maple syrup dressing, 83
Tuna, green beans and caper salad, 66
Tuna, red pepper and avocado salad, 66
Whiting with lemon and almond crumble, 88
freekeh, 12
French toast stack with cottage cheese and berries, 23
frittata
Smoked salmon, dill and caper frittata, 30
fruit, 5, 12. See also specific fruits
G
carbohydrates, 3–4
fats, 4
golden rules, 4
protein, 3
ginger
Almond, ginger and dark chocolate bites, 160
Baked salmon in ginger and soy with sugar snaps, 85
Crushed pineapple, orange and ginger shake, 24
Ginger and cilantro sauce, 101
Poached ginger chicken with buttered cabbage, 101
Soy and ginger dressing, 60
Soy and ginger marinade, 126
Sweet potato, pumpkin and ginger soup with coconut milk, 54
Grainy mustard and apple balsamic dressing, 69
Grilled beef, prosciutto and sweet potato salad, 75
Grilled peaches with bacon, cinnamon ricotta and pear syrup, 20
Grilled pork chops with apples and balsamic vinegar, 124
Grilled salmon on orange lentils, 86
H
honey, 14
Poached pears in honey and orange syrup with cinnamon cream, 156
horseradish sauce, 13
J
jams, 13
Jerusalem artichokes
Baked Jerusalem artichoke chips with Parmesan and garlic, 146
Beef sirloin and roasted Jerusalem artichokes with mustard cream, 128
L
lamb
Lamb rib chops in maple and red wine vinegar marinade, 115
Lamb shank, mushroom and puy lentil soup, 47
Lemon pepper lamb with braised eggplant, 118
Mild curried lamb in coconut milk with green beans and yogurt, 121
Moroccan lamb with chickpeas and spinach, 72
Roast leg of lamb with oregano, olives and lemon, 117
Slow-cooked lamb with tomato, garlic and parsley, 118
leeks
Creamy Swiss chard and leek soup, 53
Leek and zucchini crustless pie, 39
lemon
Broccoli with lemon, olive oil and Parmesan, 143
Chicken tagine with lemon, olives and cilantro, 98
lemon and almond crumble, 88
Lemon and garlic roast chicken with eggplant wedges, 107
Lemon and herb-crusted tuna with baby green beans, 90
Lemon parsley crumbs, 112
Lemon pepper lamb with braised eggplant, 118
Lemon and white wine vinegar dressing, 62, 66
Roast leg of lamb with oregano, olives and lemon, 117
lentils, 13
Lamb shank, mushroom and puy lentil soup, 47
Orange lentils, 86
Puy-style lentils with orange and sage, 149
Slow-baked chicken with fennel and lentils, 101
low-carb, low-GI lifestyle, 4, 9
LSA (linseed, sunflower and almonds), 13
M
maple syrup, 14
Maple and red wine vinegar marinade, 115
Maple, soy and sage marinade, 105
Pomegranate, soy and maple syrup dressing, 83
Tahini, fig and maple syrup balls, 160
marinades
Apple and balsamic marinade, 124
Cinnamon and soy marinade, 123
Lemon and garlic marinade, 107
Maple and red wine vinegar marinade, 115
Maple, soy and sage marinade, 105
Soy and ginger marinade, 126
See also beef; lamb; pork; veal
Mild curried lamb in coconut milk with green beans and yogurt, 121
Mint syrup, 159
Moroccan cabbage, cannellini bean and cilantro soup, 53
Moroccan lamb with chickpeas and spinach, 72
mushrooms
Lamb shank, mushroom and puy lentil soup, 47
Open omelette with ricotta and sauteed mushrooms, 29
Pork, Chinese cabbage and mushroom soup, 48
Sauteed mushrooms and spinach, 152
mustard
Grainy mustard and apple balsamic dressing, 69
Mustard cream, 128
N
nori sheets, 85
Almond, ginger and dark chocolate bites, 160
Beef and almond balls in homemade tomato sauce with mozzarella, 130
Caramelized walnuts, 140
lemon and almond crumble, 88
Oat and nut muesli with cinnamon and orange zest, 18
Shredded turkey, apple and almond slaw, 70
Turkey, pear and walnut salad with a dill yogurt dressing, 70
nut oil, 5
O
Oat and nut muesli with cinnamon and orange zest, 18
olives
Chicken tagine with lemon, olives and cilantro, 98
Open omelette with cherry tomatoes, basil and olives, 27
Roast leg of lamb with oregano, olives and lemon, 117
Broccoli with lemon, olive oil and Parmesan, 143
omelettes
Open omelette with asparagus, shaved turkey and Gruyère, 29
Open omelette with cherry tomatoes, basil and olives, 27
Open omelette with ricotta and sauteed mushrooms, 29
onions
caramelized, 133
Osso bucco and sticky onion soup, 50
Open omelette with asparagus, shaved turkey and Gruyère, 29
Open omelette with cherry tomatoes, basil and olives, 27
Open omelette with ricotta and sauteed mushrooms, 29
Open steak sandwich with caramelized onions and goat cheese, 133
oranges
Crushed pineapple, orange and ginger shake, 24
Fennel, oranges and caramelized walnuts, 140
Orange, berry and mint shake, 24
Orange, grape and pomegranate salad with mint syrup, 159
Orange lentils, 86
Poached Pears in honey and orange syrup with cinnamon cream, 156
Puy-style lentils with orange and sage, 149
Pomegranate and orange dressing, 150
Roast salmon with orange, fennel and cannellini beans, 62
Snow pea, avocado and orange salad, 143
Osso bucco and sticky onion soup, 50
P
pancakes
Dill and ricotta pancakes with smoked salmon and spinach, 33
pappadams, 13
Parsley and sour cream sauce, 130
pasta, 3
peaches
Grilled peaches with bacon, cinnamon ricotta and pear syrup, 20
Peach, strawberry and vanilla soy smoothie, 24
pears
Chinese five-spice pork with roasted pears, 126
Fruity red wine vinegar dressing, 75
Grilled peaches with bacon, cinnamon ricotta and pear syrup, 20
Pear, apple and soy thick shake, 24
Poached pears in honey and orange syrup with cinnamon cream, 156
Turkey, pear and walnut salad with a dill yogurt dressing, 70
peas
Baked salmon in ginger and soy with sugar snaps, 85
Roast pork in cinnamon and soy with peas and bok choy, 123
Snow pea, avocado and orange salad, 143
peppers
Baked peppers with tuna and ricotta, 90
Chicken bolognese in roasted peppers with shredded Parmesan, 102
Roasted peppers, marinated artichokes and Parmesan, 138
tomato and red pepper sauce, 96
Tuna, red pepper and avocado salad, 66
Veal and red pepper casserole with pomegranate molasses, 110
Warm eggplant and red pepper salsa, 149
pineapple
Crushed pineapple, orange and ginger shake, 24
Poached ginger chicken with Buttered Cabbage, 101
Poached pears in honey and orange syrup with cinnamon cream, 156
Poached salmon with fennel and asparagus, 85
pomegranate
Orange, grape and pomegranate salad with mint syrup, 159
pomegranate molasses, 13
Pomegranate and orange dressing, 150
Pomegranate, soy and maple syrup dressing, 83
Veal and red pepper casserole with pomegranate molasses, 110
Poppy-seed dressing, 65
pork
Chinese five-spice pork with roasted pears, 126
Pork, Chinese cabbage and mushroom soup, 48
Pork chops with apples and balsamic vinegar, 124
Roast pork in cinnamon and soy with peas and bok choy, 123
Slow-cooked pork with fennel and sage, 123
protein, 3
Sweet potato, pumpkin and ginger soup with coconut milk, 54
Q
quinoa, 13
Quinoa, roasted sweet potato and pomegranate, 150
Seared chicken, mango and quinoa salad, 69
R
red wine vinegar
Fruity red wine vinegar dressing, 75
Maple and red wine vinegar marinade, 115
rice, 5
rice bran oil, 4
Ricotta and basil battered fish with baby carrots, 78
Roast leg of lamb with oregano, olives and lemon, 117
Roast pork in cinnamon and soy with peas and bok choy, 123
Roast salmon with orange, fennel and cannellini beans, 62
Roasted peppers, marinated artichokes and Parmesan, 138
S
salads
Beef, prosciutto and sweet potato salad, 75
Chinese salmon, radish and cucumber salad, 60
Fennel, oranges and caramelized walnuts, 140
Moroccan lamb with chickpeas and spinach, 72
Orange, grape and pomegranate salad with mint syrup, 159
Quinoa, roasted sweet potato and pomegranate, 150
Roast salmon with orange, fennel and cannellini beans, 62
Salmon, beet and goat cheese salad, 62
Seared chicken, mango and quinoa salad, 69
Shredded cabbage, dill and basil, 137
Shredded turkey, apple and almond slaw, 70
Smoked trout and celeriac salad with poppy-seed dressing, 65
Snow pea, avocado and orange salad, 143
Spinach salad, 98
Tuna, green beans and caper salad, 66
Tuna, red pepper and avocado salad, 66
Turkey, pear and walnut salad with a dill yogurt dressing, 70
Salmon, beet and goat cheese salad, 62
salsa
Warm eggplant and red pepper salsa, 149
salt, 13
sambal oelek, 14
sauces
Ginger and cilantro sauce, 101
Parsley and sour cream sauce, 130
tomato and basil sauce, 112
tomato and red pepper sauce, 96
sauerkraut, 14
Sauteed mushrooms and spinach, 152
Sauteed salmon on orange lentils, 86
Seared chicken, mango and quinoa salad, 69
shallots, fried, 14
Shredded cabbage, dill and basil, 137
Shredded celeriac with fennel seeds, 148
Shredded turkey, apple and almond slaw, 70
Sizzling beef with ginger and soy, 126
Slow-baked apples with vanilla yogurt cream, 159
Slow-baked chicken with fennel and lentils, 101
Slow-cooked chicken with artichokes and cannellini beans, 105
Slow-cooked lamb with tomato, garlic and parsley, 118
Slow-cooked pork with fennel and sage, 123
Smoked salmon and avocado with vincotto, 34
Smoked salmon, dill and caper frittata, 30
Smoked trout and celeriac salad with poppy-seed dressing, 65
Snapper with pomegranate, soy and maple syrup dressing, 83
Snow pea, avocado and orange salad, 143
soups
Cauliflower and celeriac soup, 57
Chicken and corn broth with chicken dumplings, 42
Chicken and spinach soup, 44
Creamy Swiss chard and leek soup, 53
Fast tomato soup with crispy pancetta, 48
Lamb shank, mushroom and puy lentil soup, 47
Moroccan cabbage, cannellini bean and cilantro soup, 53
Osso bucco and sticky onion soup, 50
Pork, Chinese cabbage and mushroom soup, 48
Sweet potato, pumpkin and ginger soup with coconut milk, 54
Veal shank, cauliflower and barley soup, 44
soy milk, 14
Peach, strawberry and vanilla soy smoothie, 24
Pear, apple and soy thick shake, 24
soy sauce, 14
Baked salmon in ginger and soy with sugar snaps, 85
Cinnamon and soy marinade, 123
Maple, soy and sage marinade, 105
Pomegranate, soy and maple syrup dressing, 83
Soy and ginger dressing, 60
Soy and ginger marinade, 126
spinach
Baked cod with baby spinach and cherry tomatoes, 83
Cannellini beans and spinach with garlic and basil, 152
Chicken and spinach soup, 44
Coconut and lime fish curry with fresh spinach, 80
Dill and ricotta pancakes with smoked salmon and spinach, 33
Eggplant, spinach and ricotta lasagna, 36
Moroccan lamb with chickpeas and spinach, 72
Sauteed mushrooms and spinach, 152
Spinach salad, 98
Veal and sage roast with spinach and cannellini beans, 115
sunflower and sesame seeds, 14
Celeriac and roasted sweet potato mash, 146
Beef, prosciutto and sweet potato salad, 75
chips, 146
Quinoa, roasted sweet potato and pomegranate, 150
Sweet potato, pumpkin and ginger soup with coconut milk, 54
sweeteners, 14
Swiss chard
Creamy Swiss chard and leek soup, 53
T
tabbouleh
Eggplant and pine nut tabbouleh, 137
Tahini, fig and maple syrup balls, 160
tamari, 14
T-bone steak with parsley and sour cream sauce, 130
tomatoes, 14
Baked cod with baby spinach and cherry tomatoes, 83
Beef and almond balls in homemade tomato sauce with mozzarella, 130
Fast tomato soup with crispy pancetta, 48
Open omelette with cherry tomatoes, basil and olives, 27
Sardines in tomato sauce, 34
Slow-cooked lamb with tomato, garlic and parsley, 118
tomato and basil sauce, 112
Tomato and red pepper sauce, 96
tomato ketchup, 14
tomato passata, 14
Tuna, red pepper and avocado salad, 66
turkey
Open omelette with asparagus, shaved turkey and Gruyère, 29
Shredded turkey, apple and almond slaw, 70
Turkey, pear and walnut salad with a dill yogurt dressing, 70
tzatziki, 15
V
Vanilla yogurt cream, 159
veal
Veal and red pepper casserole with pomegranate molasses, 110
Veal and sage roast with spinach and cannellini beans, 115
Veal scaloppine with lemon parsley crumbs, 112
Veal scaloppine in tomato and basil sauce with fresh ricotta, 112
Veal shank, cauliflower and barley soup, 44
See also specific vegetables
verjuice, 15
Vinaigrette, 138
vincotto, 15
Smoked salmon and avocado with vincotto, 34
W
Warm eggplant and red pepper salsa, 149
water, 4
Whiting with lemon and almond crumble, 88
Y
Creamy yogurt and dill dressing, 70
Creamy yogurt dressing, 70
Mild curried lamb in coconut milk with green beans and yogurt, 121
Vanilla yogurt cream, 159
Z
zucchini
Leek and zucchini crustless pie, 39
Warm eggplant and red pepper salsa, 149