Avani's

COOK
BOOK

FOR IZZI

PREGNANCY
EDITION

⚠️ IMPORTANT NOTICE ⚠️

24H RULE

Eat refrigerated leftovers within 24 hours. Prepping for 3-4 days? Freeze days 2-4 immediately.

STEAM IT!

HEAT TO 75°C (STEAMING HOT). NO COLD FOOD.

WASH UP

SCRUB THOSE VEGGIES. SEPARATE RAW & COOKED.

TRAFFIC LIGHT SYSTEM

GREEN LIGHT: MEAL PREP PRO

YELLOW LIGHT: ASSEMBLE FRESH

RED LIGHT: EAT FRESH NOW!

Fresh & Vibrant

15-Minute Mediterranean Chickpea Salad

15 MINS

4 PPL

ASSEMBLE
FRESH

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TABLE: 1 COUCH DINER: IZZI

-- CHICKPEA SALAD --
chickpeas, drained and dried1 1/2 cups
cubed cherry tomatoes1 cup
red onion, chopped1/2 large
cubed English cucumber1 cup
vegan shaved parmesan cheese [safe alternative], crumbled or vegan tofu cheese1/4 cup
chopped parsley, stems removed1/2 cup
-- BALSAMIC VINAIGRETTE --
extra virgin olive oil1/4 cup
balsamic vinegar1 tablespoon
lemon or lime juice2 teaspoons
dijon mustard1 teaspoon
sea salt1/2 teaspoon
ground black pepper1/4 teaspoon

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NUTRITION FOR BERNARD

Chickpeas offer protein and fiber. Fresh veggies like tomatoes and cucumbers provide essential vitamins and hydration.

HOW TO COOK

In a large mixing bowl, add the chickpeas, cherry tomatoes, red onions, cucumber cubes, shaved parmesan cheese [safe alternative] and parsley.
Pour the vinaigrette over the salad and toss again to combine.
OPTIONAL, but makes a delicious difference: Cover the salad and let sit for 30 minutes to up to an hour so that all the ingredients are completely soaked in and the flavours combined. Serve and enjoy!

CHEF'S NOTES:

Wait 30 Minutes Before Eating: Cover the salad and let sit for 30 minutes to up to an hour so that all the ingredients are completely soaked in and the flavors are combined.
Safety Note: Drain and rinse canned chickpeas thoroughly to remove excess sodium. Wash all fresh vegetables (cherry tomatoes, cucumber, red onion, parsley) and lemon thoroughly before preparing.

Baked Cod Recipe with Lemon and Garlic

22 MINS

5 PPL

ASSEMBLE
FRESH

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TABLE: 1 COUCH DINER: IZZI

-- LEMON SAUCE --
fresh lemon juice5 tablespoons
extra virgin olive oil5 tablespoons
melted butter2 tablespoons
garlic, minced5 cloves
-- FOR COATING --
all-purpose flour1/3 cup
ground coriander1 teaspoon
sweet Spanish paprika3/4 teaspoon
ground cumin3/4 teaspoon
salt3/4 teaspoon
black pepper1/2 teaspoon
Cod fillet pieces, 4-6 pieces1.5 lb
chopped fresh parsley leaves1/4 cup

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NUTRITION FOR BERNARD

Cod provides high-quality protein and omega-3 fatty acids for baby's brain development. Lemon adds vitamin C.

HOW TO COOK

Preheat oven to 400 degrees F.
Mix together the lemon juice, olive oil, and melted butter in a shallow bowl (do not add the garlic yet). Set aside.
In another shallow bowl, mix the all-purpose flour, spices, salt and pepper. Set next to the lemon sauce.
Pat the fish dry. Dip the fish in the lemon sauce then dip it in the flour mixture. Shake off excess flour. Reserve the lemon sauce for later.
Heat 2 tbsp olive oil in a cast iron skillet (or an oven-safe pan) over medium-high heat (watch the oil to be sure it is shimmering but not smoking). Add the fish and sear on each side to give it some color, but do not fully cook (about 2 minutes on each side). Remove the skillet from heat.
To the remaining lemon sauce, add the minced garlic and mix. Drizzle all over the fish fillets.
Bake in the heated oven until the fish flakes easily with a fork (10 minutes should do it, but begin checking earlier). Remove from the heat and sprinkle chopped parsley. Serve immediately.

CHEF'S NOTES:

Cook's Tip: This recipe has been edited adding step #5 to achieve more color. Be sure to use a fish spatula to carefully turn the fish in the skillet.
Safety Note: Cook cod to an internal temperature of 63°C/145°F until fish flakes easily with a fork. Use fresh cod and refrigerate until ready to cook. Wash lemons and fresh parsley thoroughly.

Biftekia (Baked Greek Beef Patties)

75 MINS

6 PPL

MEAL PREP
APPROVED

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TABLE: 1 COUCH DINER: IZZI

-- FOR THE LEMON POTATOES --
Yukon gold potatoes, peeled and cut into 1-inch cubes2 pounds
fresh lemon juice2 tablespoons
Salt
Freshly ground black pepper
Greek oregano
Extra virgin olive oil
water1/2 cup
-- FOR THE BIFTEKIA --
bread, crusts removed, coarsely chopped or torn4 slices
Extra virgin olive oil
whole milk (depending on the size and thickness of your bread slices)1/4 to 1/2 cup
red onion, minced1 large
garlic cloves, minced3
Greek oregano1 teaspoon
dried mint1 teaspoon
sea salt1 teaspoon
freshly ground black pepper1/2 teaspoon
red wine vinegar2 tablespoons
egg, lightly beaten1 large
90% lean ground beef2 pounds
minced fresh parsley1/2 cup
Lemon wedges, for serving

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NUTRITION FOR BERNARD

Ground beef provides high-quality protein, iron, and B12 essential for baby's growth and preventing anemia. Potatoes offer vitamin C and potassium. Fresh parsley contains folate. The lemon juice aids iron absorption. Garlic and onions add antioxidants and immune support.

HOW TO COOK

Get ready. Preheat the oven to 400°F.
Season the potatoes. In a medium roasting pan, toss the potatoes with the lemon juice, salt, pepper, oregano to taste, and enough olive oil to coat (3-4 tablespoons).
Parcook the potatoes. Add the water, cover with foil, and bake for 10 minutes. Uncover the potatoes and give them a stir to make sure they are not stuck to the pan. Recover and bake for another 10 minutes. Remove from the oven, but leave it on.
Meanwhile, soak the bread. Place the bread in a large bowl. Add 2 tablespoons of olive oil and enough milk to cover the bread. Mix the bread well and let it soak until the liquid is absorbed; about 10 minutes.
Sauté the onion and garlic. In a medium skillet, heat 3 tablespoons olive oil over medium-high. Add the onion and sauté for a few minutes until translucent, then add the garlic. Cook until everything is nicely caramelized and golden brown. Set aside to cool.
Make the biftekia patties. To the bread mixture, add the oregano, mint, salt, pepper, vinegar and egg. Mix to combine. Add in the onion and garlic, meat, and parsley. Mix very well with your hands until all of the ingredients are completely combined and the mixture is smooth. The mixture should feel soft; if it is too dry to hold its shape when you press it together, add a tablespoon or two of water. Divide the mixture into 12 round patties, each one about 1/2-inch thick.
Bake the biftekia. Add the bifteki patties, nestling them in between and on top of the potatoes. Drizzle or brush them with olive oil. Bake the patties until an instant read thermometer, inserted in the center of one registers at least 160°F, 30 to 40 minutes. At the end of the cooking, depending on the oven, you might want to place the pan under the broiler for a few minutes to give the potatoes a golden brown color!
Finish and serve. Remove the patties from the oven, allow them to rest for a few minutes and serve them with lemon wedges.

CHEF'S NOTES:

In Greek cuisine, instead of using sheet pans, we use deeper, rectangular or round metal or ceramic pans for dishes that incorporate meat and a starch, as there will be a lovely olive oil-lemon pan sauce at the end.
Safety Note: Cook beef patties to 71°C/160°F internal temperature - use an instant-read thermometer to verify. Use pasteurized milk for soaking bread. Ensure potatoes are fork-tender before serving. Wash fresh parsley thoroughly and mince finely. Caramelize onions and garlic fully to develop flavors safely.

Black Bean and Corn Salad

20 MINS

4 PPL

ASSEMBLE
FRESH

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TABLE: 1 COUCH DINER: IZZI

-- DRESSING --
fresh lime juice1/4 cup
avocado oil3 tablespoons
garlic clove, grated1 small
ground cumin1/2 teaspoon
sea salt3/4 teaspoon
freshly ground black pepper
-- SALAD --
cooked black beans, drained and rinsed1 1/2 cups
kernels from 2 ears fresh corn, left raw1 1/2 cups
red bell pepper, stemmed, seeded, and diced1
chopped fresh cilantro, plus more cilantro leaves for garnish1/2 cup
jalapeño pepper, seeded and diced, or 1 serrano, sliced1/2 to 1
diced red onion1/3 cup
shaved parmesan cheese3 tablespoons
ripe but firm avocado, pitted and diced1
toasted pepitas, optional2 tablespoons

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NUTRITION FOR BERNARD

Black beans are a fantastic source of folate, iron, and fiber. Avocados provide healthy fats for baby's brain.

HOW TO COOK

In a large mixing bowl, whisk together the lime juice, avocado oil, garlic, cumin, salt, and several grinds of pepper.
Add the black beans, corn, red pepper, cilantro, jalapeño, and red onion and toss to coat.
Fold in the cheese and avocado and season to taste. Sprinkle with cilantro leaves and toasted pepitas, if desired.

CHEF'S NOTES:

I recommend cooking your own black beans for the best texture and flavor (canned beans can be kind of mushy), but in a pinch, canned ones work too.
Toast the pepitas: For extra flavor, toast pepitas in a dry skillet over medium heat for 3-4 minutes until fragrant and lightly golden.
Safety Note: Rinse canned black beans thoroughly to reduce sodium. Wash cilantro, bell pepper, corn, and jalapeño thoroughly. Use pasteurized parmesan cheese. Store leftovers covered in refrigerator and consume within 3 days.

Butternut Tabbouleh

30 MINS

4 PPL

ASSEMBLE
FRESH

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TABLE: 1 COUCH DINER: IZZI

-- BUTTERNUT --
butternut squash (about 680g), sliced into little ¼-inch cubes1 small
olive oil2 tablespoons
fine salt1 teaspoon
-- BULGUR --
bulgur1/2 cup
water1 cup
salt1 pinch
-- EVERYTHING ELSE --
chopped fresh parsley1 cup (about ½ bunch)
chopped fresh mint1/2 cup (1 small bunch)
shallot, minced (about ⅓ cup minced)1
dried cranberries1/4 cup
lemon juice, more to taste (1 to 2 lemons)1/4 cup
olive oil2 to 3 tablespoons
optional garnish: shaved parmesan cheese

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NUTRITION FOR BERNARD

Butternut squash is rich in Vitamin A, supporting baby's vision and immune system.

HOW TO COOK

To cook the butternut, warm 2 tablespoons olive oil in a large skillet over medium heat. Once the oil is shimmering, add the cubed butternut and 1 teaspoon salt. Toss to coat. Cover and cook, stirring occasionally, for 5 minutes, then uncover and continue cooking until the butternut is tender and the edges are nice and caramelized, about 7 minutes. Transfer the butternut to a medium-sized serving bowl to cool.
While the butternut is cooking, combine the bulgur and water in a pot. Bring the mixture to a boil over high heat, then cover, reduce heat to low and cook for 10 minutes. Remove the pot from the heat and let the bulgur rest, covered, for 5 minutes. Fluff the bulgur with a fork and season to taste with salt. Set it aside to cool.
Once the butternut and bulgur have cooled, toss them together in your serving bowl. Add the chopped parsley, mint and shallot, as well as the dried cranberries. Drizzle in the lesser amounts of lemon juice and olive oil. Taste, and add another tablespoon of lemon juice for more acidity or another tablespoon of olive oil for richness. Toss and serve with shaved parmesan [safe alternative] on top, if you'd like. Leftover keeps well in the refrigerator, covered, for up to 4 days.

CHEF'S NOTES:

Safety Note: Peel and wash butternut squash thoroughly before cubing. Rinse bulgur before cooking. Wash parsley, mint, and shallot thoroughly. Use pasteurized parmesan cheese if garnishing. Store leftover tabbouleh covered in refrigerator for up to 4 days.

Chicken Fajita Bowl

30 MINS

4 PPL

ASSEMBLE
FRESH

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TABLE: 1 COUCH DINER: IZZI

-- CHICKEN/VEGGIES --
chicken breast680 g
olive oil2 tablespoons
salt1 teaspoon
garlic powder1 1/4 teaspoon
cumin1 1/4 teaspoon
brown sugar1 teaspoon
oregano1 teaspoon
chili powder1 1/2 teaspoons
paprika3 teaspoons
tapioca starch1 tablespoon
bell peppers, any color3
red onion1/2 large
-- FOR SERVING --
cilantro lime rice2 cups
black beans, drained and rinsed1 can
chopped lettuce2 cups
pico de gallo1/2 cup
chipotle aioli1/2 cup

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NUTRITION FOR BERNARD

Chicken provides high-quality protein for cell growth. Bell peppers are loaded with Vitamin C to help absorb iron.

HOW TO COOK

Pound the chicken to about 1/4-1/2 inch thick. I used two large breasts and cut them in half lengthwise and cooked just like that (and cut after cooking), but you can also cut into strips before seasoning.
Combine all seasonings and tapioca in a bowl.
Coat the chicken in the seasonings.
Add the olive oil to a skillet. Once hot, add the chicken and cook on each side for about 4-5 minutes or until cooked through.
Set aside on a plate and cut into strips if you haven't already.
Add the sliced red onion and peppers to the same skillet and saute until golden brown, about 7-8 minutes. Add more oil if you notice anything sticking.
Add the chicken back in and saute for 1-2 minutes to let the flavors blend.
Assemble your bowls with a base of rice/lettuce, then add in the chicken/pepper mix, black beans, pico de gallo and chipotle aioli.
If you aren't a chipotle fan, you can use cashew queso and cilantro lime crema instead.
Also delicious with fresh guacamole and cilantro on top! Enjoy!

CHEF'S NOTES:

Safety Note: Cook chicken to 74°C/165°F internal temperature. Prevent cross-contamination by washing hands, utensils, and cutting boards after handling raw chicken. Wash bell peppers, onion, and lettuce thoroughly. Rinse canned black beans thoroughly to reduce sodium.

Chimichurri Chickpeas

15 MINS

6 PPL

ASSEMBLE
FRESH

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TABLE: 1 COUCH DINER: IZZI

chickpeas or 3 cups cooked chickpeas2 cans (425g each)
-- CHIMICHURRI SAUCE --
pepitas (hulled pumpkin seeds)1/2 cup
packed fresh parsley1 cup
red wine vinegar1/4 cup
chopped red onion1/4 cup
garlic, roughly chopped2 cloves
fine sea salt1/2 teaspoon
red pepper flakes1/4 teaspoon
extra-virgin olive oil1/2 cup
-- FINAL ASSEMBLY --
shaved parmesan cheese3/4 cup

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NUTRITION FOR BERNARD

Chickpeas provide essential folate for baby's neural development. Parsley adds a boost of Vitamin C and K.

HOW TO COOK

Rinse and drain the chickpeas, and set them aside in a colander to continue draining. Prepare the chimichurri sauce as directed.
Place the drained chickpeas in a small serving bowl. Pour in 1 cup of the chimichurri sauce, and refrigerate the rest for another use. Add the shaved parmesan cheese [safe alternative], reserving a small amount for garnish. Stir to combine.
Sprinkle the remaining shaved parmesan cheese [safe alternative] on top. Serve immediately, or cover and refrigerate for later. This chickpea salad keeps well in the refrigerator for up to 5 days.

CHEF'S NOTES:

Note: This recipe makes 1 cup of chimichurri sauce, but you'll only use half for the chickpeas. The remaining sauce can be used on eggs, roasted vegetables, whole grains, or to make a larger batch of this salad.
Safety Note: Rinse canned chickpeas thoroughly and drain well. Wash parsley and onion thoroughly. Use pasteurized parmesan cheese. Store leftover chickpea salad covered in refrigerator for up to 5 days. Store extra chimichurri sauce separately in refrigerator.

Crispy Hot Honey Chicken Bowls

55 MINS

4 PPL

ASSEMBLE
FRESH

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TABLE: 1 COUCH DINER: IZZI

-- CHICKEN --
chicken breasts2 large
eggs2
gluten free breadcrumbs1/2 cup
paprika1/2 teaspoon
garlic powder1/2 teaspoon
onion powder1/2 teaspoon
red pepper flakes1/2 teaspoon
salt1/2 teaspoon
-- HOT HONEY SAUCE --
honey1/3 cup
hot sauce1 1/2-2 tablespoons
butter1 tablespoon
paprika1/4 teaspoon
garlic powder1/4 teaspoon
cayenne pepper1/4 teaspoon
salt1/4 teaspoon
-- SWEET POTATOES --
sweet potatoes2 small
olive oil2 tablespoons
paprika1/2 teaspoon
garlic powder1/2 teaspoon
dried thyme1/2 teaspoon
salt1/2 teaspoon
black pepper1/4 teaspoon
-- BOWL --
cooked rice or quinoa2 cups
arugula4 cups
shredded purple cabbage2 cups
-- JALAPENO SAUCE --
greek yogurt1/2 cup
jalapenos1 1/2
fresh cilantro1/2 cup
olive oil1 tablespoon
garlic2 cloves
lime juice2 tablespoons
green onions2
salt1/2 teaspoon

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NUTRITION FOR BERNARD

Chicken is a solid protein source, while sweet potatoes offer high Vitamin A. Yogurt provides calcium.

HOW TO COOK

Preheat the oven to 425°F (218°C). Slice the sweet potatoes into fry or wedge shapes and add to a bowl and toss with the oil and spices.
Add to a baking sheet lined with parchment paper and roast for 20 minutes while we prep the chicken.
Slice the two chicken breasts width wise (butterfly them) so you have four thinner chicken breasts. Slice each half in half again, but not so they're thinner this time, just so you have 8 total chicken pieces.
Whisk the eggs in a shallow bowl. Combine the breadcrumbs and spices in another shallow bowl. Dip each piece of chicken in the egg wash, then the breadcrumbs and set aside.
Once the potatoes have been cooking for 20 minutes, add the chicken to the other half of the baking sheet. Spray or brush the chicken with oil.
Bake an additional 15 minutes or until the chicken is done (reaches 165°F (74°C)) and the potatoes are fork tender.
Meanwhile, add all ingredients for the jalapeno sauce to a blender and blend until smooth. I used the whole jalapeno – seeds and all. If you like it less spicy, omit the seeds and inner white part or just use 1 instead of 1 1/2.
Whisk the ingredients for the hot honey on the stove until thinner and well combined. When the chicken is done, spoon the hot honey on top.
Assemble the bowls with a base of the quinoa, arugula, cabbage, then top with the sweet potatoes, chicken and jalapeno sauce. Enjoy!

CHEF'S NOTES:

Because of how we are preparing the chicken (with the breading), I don't recommend chicken thighs. I think chicken breasts work best here!
If you're short on time, you can use store bought hot honey instead of the homemade version!
Safety Note: Cook chicken to 74°C/165°F internal temperature. Use pasteurized eggs and Greek yogurt. Wash sweet potatoes, arugula, cabbage, jalapeños, cilantro, and green onions thoroughly. Prevent cross-contamination by washing hands, utensils, and cutting boards after handling raw chicken.

Crunchy Thai Peanut & Quinoa Salad

40 MINS

4 PPL

ASSEMBLE
FRESH

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TABLE: 1 COUCH DINER: IZZI

-- SALAD --
uncooked quinoa or millet3/4 cup
water1 1/2 cups
shredded purple cabbage2 cups
grated carrot1 cup
thinly sliced snow peas or sugar snap peas1 cup
chopped cilantro1/2 cup
thinly sliced green onion1/4 cup
chopped roasted and salted peanuts, for garnish1/4 cup
-- PEANUT SAUCE --
smooth peanut butter1/4 cup
reduced-sodium tamari or soy sauce3 tablespoons
maple syrup or honey1 tablespoon
rice vinegar1 tablespoon
toasted sesame oil1 teaspoon
grated fresh ginger (I love ginger so I used 2 teaspoons)1 teaspoon
lime, juiced (about 1 1/2 tablespoons)1/2
red pepper flakes1 pinch

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NUTRITION FOR BERNARD

Crunchy veggies like cabbage and snow peas provide a wide range of vitamins. Peanuts add healthy fats and protein.

HOW TO COOK

Cook the quinoa: First, rinse the quinoa in a fine mesh colander under running water. In a medium-sized pot, combine the rinsed quinoa and 1 1/2 cups water. Bring the mixture to a gentle boil over medium heat, then reduce the heat to medium-low and gently simmer the quinoa until it has absorbed all of the water, about 10 to 15 minutes. Remove the quinoa from heat, cover the pot and let it rest for 5 minutes. Uncover the pot and fluff the quinoa with a fork. Set it aside to cool.
Meanwhile, make the peanut sauce: Whisk together the peanut butter and tamari until smooth (if this is difficult, microwave the mixture for up to 30 seconds to loosen it up). Add the remaining ingredients and whisk until smooth. If the mixture seems too thick to toss into the salad, whisk in a bit of water to loosen it up.
In a large serving bowl, combine the cooked quinoa, shredded cabbage, carrot, snow peas, cilantro and green onion. Toss to combine, then pour in the peanut sauce. Toss again until everything it lightly coated in sauce. Taste, and if it doesn't taste quite amazing yet, add a pinch of salt and toss again. Divide into individual bowls and garnish with peanuts.
This salad keeps well, covered and refrigerated, for about 4 days. If you don't want your chopped peanuts to get soggy, store them separately from the rest and garnish just before serving.

CHEF'S NOTES:

Recipe minimally adapted from Frugal Vegan by Katie Koteen and Kate Kasbee.
Safety Note: Rinse quinoa thoroughly in fine mesh colander before cooking to remove bitter coating. Wash cabbage, snow peas, carrot, cilantro, and green onion thoroughly. Peel fresh ginger before grating. Store leftover salad covered in refrigerator for up to 4 days.

Easy Greek-Style Eggplant Recipe

75 MINS

6 PPL

MEAL PREP
APPROVED

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TABLE: 1 COUCH DINER: IZZI

eggplant, cut into cubes1.5 lb
Kosher salt
Extra virgin olive oil (Private Reserve Greek EVOO)
yellow onion, chopped1 large
green bell pepper, stem and innards removed, diced1
carrot, chopped1
garlic, minced6 large cloves
dry bay leaves2
sweet paprika or smoked paprika1 to 1 1/2 teaspoon
organic ground coriander1 teaspoon
dry oregano1 teaspoon
ground cinnamon3/4 teaspoon
organic ground turmeric1/2 teaspoon
black pepper1/2 teaspoon
chopped tomato1 28-oz can
chickpeas, reserve the canning liquid2 15-oz cans
Fresh herbs such as parsley and mint for garnish

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NUTRITION FOR BERNARD

Chickpeas provide protein and folate. Eggplant adds fiber and antioxidants. Tomatoes provide vitamin C and lycopene.

HOW TO COOK

Heat oven to 400 degrees F.
Place eggplant cubes in a colander over a large bowl or directly over your sink, and sprinkle with salt. Set aside for 20 minutes or so to allow eggplant to 'sweat out' any bitterness. Rinse with water and pat dry.
In a large braiser, heat 1/4 cup extra virgin olive oil over medium-high until shimmering but not smoking. Add onions, peppers, and chopped carrot. Cook for 2-3 minutes, stirring regularly, then add garlic, bay leaf, spices, and a dash of salt. Cook another minute, stirring until fragrant.
Now add eggplant, chopped tomato, chickpeas, and reserved chickpea liquid. Stir to combine.
Bring to a rolling boil for 10 minutes or so. Stir often. Remove from stove top, cover and transfer to oven.
Cook in oven for 45 minutes until eggplant is fully cooked through to very tender. (While eggplant is braising, be sure to check once or twice to see if more liquid is needed. If so, remove from oven briefly and stir in about 1/2 cup of water at a time.)
When eggplant is ready, remove from oven and add a generous drizzle of Private Reserve EVOO, garnish with fresh herbs (parsley or mint). Serve hot or at room temperature with a side of Greek yogurt or even Tzatziki sauce and pita bread.

CHEF'S NOTES:

Slow-cooker instructions: you can prepare the recipe up to step #3 as written. Then transfer ingredients to your slow cooker. Add 1 cup water and the remaining ingredients from step 4. Cook on low for 4 hours or until eggplant is very tender.
Cook's Tip: If you have the time, don't skip salting the eggplant. This step helps the eggplant sweat out its bitterness and also helps break down its spongy texture.
Safety Note: Thoroughly wash all fresh vegetables (eggplant, peppers, carrots, onions, herbs) before preparing.

Easy Mediterranean Stuffed Eggplant Recipe (Vegetarian)

65 MINS

4 PPL

MEAL PREP
APPROVED

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TABLE: 1 COUCH DINER: IZZI

-- FOR SPICE MIXTURE --
allspice3/4 teaspoon
coriander3/4 teaspoon
paprika1/2 teaspoon
ground cinnamon1/2 teaspoon
-- FOR THE FILLING --
dry couscous1 cup
canned or cooked chickpeas, drained1 cup
Roma tomato, small diced1 small
green onion, chopped1
fresh parsley, finely chopped1 handful
eggplants2 large
Kosher salt
Extra Virgin Olive Oil (Private Reserve Greek EVOO)
Tahini sauce per recipe (optional, to serve)

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NUTRITION FOR BERNARD

Eggplant provides fiber and antioxidants. Chickpeas add protein and folate. Couscous provides energy.

HOW TO COOK

Cut eggplant in half lengthwise. Season the flesh with kosher salt. Set aside, flesh side up, for 20 to 30 minutes to allow the eggplant to 'sweat.' Pat dry with a paper towel. (This is an optional step but can make a big difference).
Heat the oven to 425 degrees F.
In a small bowl, mix together the spices (allspice, coriander, paprika, and ground cinnamon).
Pat eggplant dry. Brush the flesh with extra virgin olive oil. Set aside about 1 tsp of the spice mixture and use the rest to season the eggplant (rub the spice mixture allover the top of each eggplant half.)
Roast the Eggplant. Place eggplant halves, flesh side up, on a generously oiled sheet pan. Bake in the heated oven for 35 to 45 minutes or until the eggplant flesh is nice and tender.
Cook the instant couscous, while the eggplant is roasting. Heat a little bit of extra virgin olive oil in a saucepan. Add the couscous and cook briefly, stirring regularly, until toasted. Add 1 cup of boiling water to the couscous and immediately remove from heat. Cover and let sit for 10 minutes until the couscous is cooked (it will double in size).
Make the filling. Fluff the couscous with a fork and season with a dash of salt and the 1 tsp of spice mixture you reserved earlier. Add chickpeas, chopped tomatoes, green onions, and parsley. Toss to combine.
If you're adding tahini sauce, make it according to this recipe.
Assemble the stuffed eggplant. Arrange the roasted eggplant on a serving platter, flesh side up. With the back of a spoon, push the flesh down to create somewhat of a cavity for the couscous filling. Spoon in the couscous filling. Drizzle with tahini. Enjoy!

CHEF'S NOTES:

Cook's Tip: If you have the time, don't skip salting the eggplant. This step helps the eggplant sweat out its bitterness and also helps break down its spongy texture.
For gluten free option: Use cooked quinoa in place of couscous.
Safety Note: Wash all fresh vegetables (eggplant, tomatoes, green onions, parsley) thoroughly before preparing. Rinse canned chickpeas to remove excess sodium.

Easy Moroccan Lamb Stew Recipe

150 MINS

6 PPL

MEAL PREP
APPROVED

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TABLE: 1 COUCH DINER: IZZI

-- LEMON SAUCE --
fresh lemon juice5 tablespoons
Private Reserve Greek extra virgin olive oil5 tablespoons
melted butter2 tablespoons
Private Reserve Greek Extra Virgin Olive Oil
yellow onion, chopped1 large
carrots, cubed3
Yukon gold potatoes (or any small potatoes), peeled, cubed6
Kosher salt and pepper
boneless leg of American lamb, fat trimmed, cut into cubes (Or American lamb shoulder, bones removed, fat-trimmed)2.5 lb
garlic, roughly chopped3 large cloves
dried apricots1/2 cup
cinnamon stick1
bay leaf1
ground allspice1 1/2 teaspoon
ras el hanout Moroccan spice blend1 1/2 teaspoon
ground ginger1/2 teaspoon
plum tomatoes from a can, cut in halves6
low-sodium beef broth2 1/2 cups
chickpeas1 15-oz can

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NUTRITION FOR BERNARD

Lamb provides high-quality protein and iron. Chickpeas add fiber and folate. Vegetables provide vitamins and minerals.

HOW TO COOK

In a large Dutch oven (affiliate) or heavy oven-safe pot, heat 2 tbsp olive oil over medium heat until shimmering but not smoking.
In the heated oil, saute the onions, carrots, and potatoes for 4 minutes or so. Add the garlic and season with salt and pepper. Remove from the pot and set aside briefly.
In the same pot, add more oil if needed, and deeply brown the lamb on all sides. Season with salt and pepper.
Turn heat to medium-high and return the sauteed vegetables to the pot. Add the dried apricots, cinnamon stick, bay leaf and spices and stir to coat.
Add the plum tomatoes and broth and bring everything to a boil for 5 minutes or so.
Cover the pot and place in the 350 degrees F heated-oven for 1 ½ hours (check partway through to add water or broth if needed). Now stir in the chickpeas, cover and return to the oven for another 30 minutes.
Remove from the oven and serve hot with your choice of Lebanese rice, couscous, pita bread or your favorite rustic bread.

CHEF'S NOTES:

Crockpot Instructions: If you prefer, after step #5 is completed, transfer the lamb stew to a large slow cooker insert. Cover and cook on low for about 6 hours, then stir in chickpeas and cook another 1 to 2 hours (total of up to 8 hours.) Or cook on high for 4 to 5 hours in total.
Pressure-Cooker Instructions: Instead of using a Dutch oven or other oven-safe cooking pot, follow the steps below to sauté and braise using your pressure cooker. Then, add in all the ingredients except for the chickpeas to the pot and lock the lid in place. Cook for 30 minutes on high pressure. When the timer is up, allow the pressure to safely release for about 10 minutes before using quick-release according to the manufacturer's directions. Add in the chickpeas and cook for another 5 minutes. Allow the pressure to release again according to the manufacturer's instructions.
Safety Note: Cook lamb to at least 71°C/160°F internal temperature. Wash all fresh vegetables (onions, carrots, potatoes) and garlic thoroughly. Rinse canned chickpeas and drain canned tomatoes properly.

Favorite Quinoa Salad

40 MINS

8 PPL

ASSEMBLE
FRESH

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TABLE: 1 COUCH DINER: IZZI

uncooked quinoa, rinsed in a fine-mesh colander1 cup
water2 cups
chickpeas, rinsed and drained, or 1 ½ cups cooked chickpeas1 can (425g)
cucumber, seeded and chopped1 medium
red bell pepper, chopped1 medium
chopped red onion (from 1 small red onion)3/4 cup
finely chopped flat-leaf parsley (from 1 large bunch)1 cup
olive oil1/4 cup
lemon juice (from 2 to 3 lemons)1/4 cup
red wine vinegar1 tablespoon
garlic, pressed or minced2 cloves
fine sea salt1/2 teaspoon
freshly ground black pepper, to taste

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NUTRITION FOR BERNARD

Quinoa is a complete protein containing all nine essential amino acids. Chickpeas add fiber and folate.

HOW TO COOK

To cook the quinoa: Combine the rinsed quinoa and the water in a medium saucepan. Bring the mixture to a boil over medium-high heat, then decrease the heat to maintain a gentle simmer. Cook, uncovered, until the quinoa has absorbed all of the water, about 15 minutes, reducing heat as time goes on to maintain a gentle simmer. Remove from heat, cover, and let the quinoa rest for 5 minutes, to give it time to fluff up.
In a large serving bowl, combine the chickpeas, cucumber, bell pepper, onion and parsley. Set aside.
In a small bowl, combine the olive oil, lemon juice, vinegar, garlic and salt. Whisk until blended, then set aside.
Once the quinoa is mostly cool, add it to the serving bowl, and drizzle the dressing on top. Toss until the mixture is thoroughly combined. Season with black pepper, to taste, and add an extra pinch of salt if necessary. For best flavor, let the salad rest for 5 to 10 minutes before serving.
This salad keeps well in the refrigerator, covered, for about 4 days. Serve chilled or at room temperature.

CHEF'S NOTES:

Safety Note: Rinse quinoa thoroughly in a fine-mesh strainer before cooking to remove any bitter saponin coating. Rinse canned chickpeas well. Wash all fresh vegetables (cucumber, bell pepper, onion, parsley) and lemons thoroughly before preparing.

Grain Bowl With Sardines and Sauce Moyo

20 MINS

2 PPL

ASSEMBLE
FRESH

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TABLE: 1 COUCH DINER: IZZI

red onion, finely chopped1/4 medium
garlic, minced1 small clove
fresh lime juice, plus more to taste1 tablespoon
Fine sea salt and black pepper
fonio (see Tip)1/2 cup
extra-virgin olive oil2 tablespoons
grape or cherry tomatoes, halved1 cup
green bell pepper, finely chopped1/4
habanero or Scotch bonnet chile, seeded and very finely chopped1/2
smoked sardines or other fish in olive oil28 g

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NUTRITION FOR BERNARD

Sardines are an excellent source of omega-3 fatty acids (DHA and EPA), crucial for baby's brain and eye development. They also provide calcium and vitamin D for bone health.

HOW TO COOK

Combine the onion, garlic, lime juice and ½ teaspoon salt in a small bowl. Let sit to mellow the bite of the raw onion and garlic.
Meanwhile, bring 1 cup water and ½ teaspoon salt to a boil in a small saucepan (with a lid) over high. Stir in the fonio and 1 tablespoon oil, cover and decrease heat to low. Cook until the water is absorbed, about 3 minutes. Turn off the heat and let sit, covered, to steam for 1 minute. Fluff with a fork.
Stir the tomatoes, green pepper, habanero, the remaining tablespoon olive oil and a generous grind of black pepper into the onion mixture. Taste and add more lime juice, salt and pepper as desired.
You can enjoy this as one big serving or two smaller ones. Scrape the fonio into a serving bowl or lunch container. Lay the sardines on top then drizzle the sardine oil all over. Spoon the sauce moyo on top and eat right away or cover and refrigerate for up to 2 days.

CHEF'S NOTES:

Fonio is an ancient whole grain that resembles coarse sand and is prepared throughout West Africa. It's available online and in African markets; large grocery stores like Whole Foods carry the Yolélé brand.
Safety Note: Rinse fonio thoroughly before cooking. Wash tomatoes, bell pepper, onion, and habanero/Scotch bonnet chile thoroughly. Handle chile with care - avoid touching eyes. Peel fresh ginger before mincing. Store leftover grain bowl covered in refrigerator for up to 2 days.

Grain Bowls with Grilled Corn, Steak, and Avocado

70 MINS

4 PPL

ASSEMBLE
FRESH

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TABLE: 1 COUCH DINER: IZZI

skirt or flank steak454 g
kosher salt, divided, plus more1 1/2 teaspoons
freshly ground black pepper, plus more1 teaspoon
ears of corn, shucked3 large or 4 small
cooked whole grains, such as quinoa, farro, rice, or barley2 cups
shaved parmesan or cheddar cheese (about 1/2 cup)85 g
scallions, thinly sliced4
extra-virgin olive oil1/4 cup
fresh lime juice2 tablespoons
avocado, peeled, thinly sliced1
Creamy Jalapeño Sauce (for serving)

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NUTRITION FOR BERNARD

Steak is an excellent source of iron, vital for preventing anemia. Avocado provides healthy monounsaturated fats for brain development.

HOW TO COOK

Season steak with 1 tsp. salt and 1 tsp. pepper. Let sit at room temperature 30 minutes.
Prepare a grill for medium-high heat or heat grill pan over medium-high. Grill steak, turning occasionally, until an instant-read thermometer inserted into the center of steak registers 160°F (71°C) (71°C) for well-done (4-5 minutes per side for skirt; 5-6 minutes per side for flank). Transfer to a cutting board and let rest at least 10 minutes or until cool.
Meanwhile, grill corn until charred on all sides, about 10 minutes. Transfer to cutting board and let cool.
Slice corn off cobs into a large bowl. Add grains, shaved parmesan [safe alternative], scallions, oil, lime juice, and 1/2 tsp. salt and stir to combine. Divide corn mixture among bowls.
Thinly slice steak against the grain (to make slicing easier for skirt steak, cut into 5"–6" segments, then slice against the grain). Top bowls with steak and avocado. Drizzle jalapeño sauce over; season with salt and pepper.

CHEF'S NOTES:

Do Ahead: Steak and corn can be grilled 3 days ahead. Transfer to separate airtight containers and chill.
Safety Note: Cook steak to at least 71°C/160°F - ensure cooked through with no pink for pregnancy safety. Shuck and wash corn thoroughly before grilling. Wash scallions thoroughly. Use pasteurized parmesan or cheddar cheese. Store leftover bowls covered in refrigerator for up to 3 days.

Greek Meatballs (Keftedes)

35 MINS

32 PPL

MEAL PREP
APPROVED

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TABLE: 1 COUCH DINER: IZZI

day-old or toasted bread, cubed1 slice
whole milk1/3 cup
extra virgin olive oil, plus 1/4 cup for frying the meatballs2 tablespoons
yellow onion, grated1
garlic cloves, minced3
lean ground beef1 pound
ground lamb or pork1/2 pound
egg1 whole
egg yolk1
chopped fresh mint leaves1/4 cup
ground coriander1 tablespoon
dried oregano1 teaspoon
ground cumin1 teaspoon
ground cinnamon1/2 teaspoon
ground nutmeg1/4 teaspoon
lemons, zested and juiced3
Kosher salt
Black pepper
All purpose flour, for dredging
chicken broth1 1/4 cups
-- TO SERVE (OPTIONAL) --
Greek salad
Tzatziki Sauce
Pita Bread

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NUTRITION FOR BERNARD

Ground beef and lamb provide high-quality protein, iron, and B vitamins essential for baby's development. Fresh mint aids digestion. Lemon provides vitamin C which helps with iron absorption. The egg adds choline for baby's brain development.

HOW TO COOK

Soak the bread. Add the bread to a small bowl and cover with the milk. Set aside for 5 minutes or so.
Meanwhile, saute the onions and garlic. In a large skillet, heat 2 tablespoons of the olive oil over medium. Add the onions and garlic and cook until golden and translucent, stirring regularly. Transfer to a large mixing bowl and allow to cool. Set the skillet aside for later.
Make the meatball mixture. Squeeze out the excess milk out of the soaked bread and add to the bowl with the onions and garlic. Add the ground beef and lamb (or pork), whole egg, fresh mint, spices, 1 tablespoon of the lemon zest, and a good pinch or two of salt and pepper. Mix by hand until mixture is fully incorporated.
Shape the meatballs. Form the meat mixture into balls (each the size of a heaping tablespoon.) Roll meatballs into the flour to lightly coat and place them on a large tray for now.
Fry the Greek meatballs. In the large skillet you used earlier, heat the remaining 1/4 cup olive oil over medium-high. When the oil shimmers, turn the heat to medium and add the meatballs. Cook, turning occasionally, until fully cooked and well-crusted on all sides, about 10 minutes. (Do this in batches if necessary to avoid overcrowding.)
Make the lemony sauce. Use a slotted spoon to transfer the meatballs to paper towels to drain. Whisk the egg yolk with chicken broth, lemon juice, and remaining lemon zest. Carefully discard most of the cooking fat and return the skillet to medium heat. Add the lemon mixture to the skillet, then add the meatballs back in. Cook over medium heat for another 5 minutes until the lemon sauce thickens.
Finish and serve. Serve hot in bowls with pita bread, Greek salad and Tzatziki sauce. Or serve in pita pockets as sandwiches, or over rice, if you prefer.

CHEF'S NOTES:

Dredge meatballs thoroughly in flour and let them sit for a few minutes before frying to help create a crispy crust and thicken the lemon sauce.
Safety Note: Cook meatballs to 71°C/160°F internal temperature. Use pasteurized milk for soaking bread. Handle raw eggs carefully when making the sauce - whisk the egg yolk with broth before adding to hot pan to prevent scrambling. Wash fresh mint thoroughly before chopping.

Greek Pasta Salad (No Feta)

30 MINS

8 PPL

ASSEMBLE
FRESH

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TABLE: 1 COUCH DINER: IZZI

-- LEMON OLIVE OIL DRESSING --
freshly squeezed lemon juice (from 2 to 3 lemons)1/3 cup
lemon zest1 tablespoon
garlic, finely chopped2 cloves
finely chopped parsley2 tablespoons
extra virgin olive oil1/2 cup
fresh oregano, optional1/2 teaspoon
salt1/4 teaspoon
pepper1/4 teaspoon
-- PASTA SALAD --
rotini pasta, or other pasta shape of your choice454 g
red onion, quartered and thinly sliced1/2 small
red bell pepper, finely diced1
cherry tomatoes, halved1 pint
pitted Kalamata olives1/2 cup
cucumber, quartered and sliced1 large
fresh parsley, roughly chopped1/4 cup
salt and pepper, to taste

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NUTRITION FOR BERNARD

Olives provide healthy monounsaturated fats. Fresh veggies offer a spectrum of vitamins and hydration.

HOW TO COOK

Cook the pasta and drain: Bring a large pot of heavily salted water to a boil. Add the pasta and cook pasta until al dente. Immediately rinse in cold water until the pasta is cool to the touch.
Soak the onions: Soak the slices of onion in cold water with a pinch of salt. After 10 minutes, drain the water from the onions.
Make the dressing: In a small lidded jar, shake all the dressing ingredients together. Taste and add more seasonings to taste.
Assemble the salad ingredients: In a large bowl, mix together the cooled pasta, drained red onion, peppers, tomatoes, olives, cucumber, and parsley. Toss gently with 1/4 cup of the lemon olive oil dressing and mix. Add more dressing, in small increments, as needed. You may not use all of the dressing, but it stores well in the fridge for about a week. Season with salt, pepper to taste.

CHEF'S NOTES:

Soaking the Onions: A ten-minute soak in cold, lightly salted water keeps the onions crisp and brightly flavored, yet mellows them out enough to play harmoniously with other ingredients.
Safety Note: Wash all fresh vegetables (bell pepper, cherry tomatoes, cucumber, red onion, parsley) and lemons thoroughly before preparing. Rinse olives to remove excess brine.

Hawaiian Chicken Salad

25 MINS

3 PPL

ASSEMBLE
FRESH

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TABLE: 1 COUCH DINER: IZZI

-- MARINADE --
coconut milk (from a can)1/3 cup
pineapple juice (from can, save pineapple pieces)1/4 cup
tomato sauce/ketchup1 tablespoon
soy sauce1 tablespoon
lime, zest of1
garlic, minced2 cloves
onion powder1/4 teaspoon
cumin1/4 teaspoon
paprika1/4 teaspoon
ginger powder1/4 teaspoon
salt1/4 teaspoon
-- CHICKEN & SALAD --
olive oil1/2 tablespoon
chicken breast, halved horizontally1 large
corn1/2 cup
pineapple pieces (from can)1/2 - 3/4 cup
chopped lettuce4 - 6 cups
avocado, cut into wedges1/2
red onion, finely sliced1/2
cherry tomatoes, halved1/2 cup
carrot, finely shredded1 small
Coconut Lime Cilantro / Coriander Rice1 - 1 1/2 cups
-- DRESSING --
lime juice1 1/2 tablespoons
olive oil2 1/2 tablespoons
finely chopped cilantro/coriander2 tablespoons
garlic, minced1/2 clove
sugar or honey1/2 teaspoon
salt1/4 teaspoon
black pepper

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NUTRITION FOR BERNARD

Chicken is a lean protein source essential for tissue growth. Pineapple offers Vitamin C and Bromelain which can help digestion (in moderation).

HOW TO COOK

Mix together Marinade ingredients, marinate chicken for minimum 3 hours, preferably overnight.
Shake Dressing ingredients together in a jar, set aside for at least 15 minutes.
Heat oil in a non stick skillet over high heat (or BBQ). Add chicken and cook each side for 3 minutes or until golden. Remove and cover loosely with foil for 5 minutes, then slice thickly.
Sear 1/2 cup pineapple pieces and corn in the skillet until golden.
Pile salad ingredients on a platter and top with sliced chicken. Drizzle over Dressing. Serve and pretend you're in Hawaii!

CHEF'S NOTES:

The Hawaiian Chicken Skewers recipe uses the same marinade. So you can squeeze the chicken for this recipe in that marinade OR recycle the marinade as follows: marinade chicken for skewers for 1st 24 hours, then the chicken for this recipe for the next 24 hours. After which the marinade must be discarded immediately.
Safety Note: Cook chicken breast to 74°C/165°F internal temperature. Prevent cross-contamination with separate cutting boards for raw chicken. Never reuse marinade that touched raw chicken unless it's been boiled first. Wash all fresh vegetables (lettuce, tomatoes, onion, carrot, cilantro) and limes thoroughly.

Healthy Cowboy Caviar

30 MINS

8 PPL

ASSEMBLE
FRESH

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ORDER TICKET

TABLE: 1 COUCH DINER: IZZI

-- COWBOY CAVIAR --
black-eyed peas, rinsed and drained, or 3 cups cooked black-eyed peas2 cans (400g each)
black beans, rinsed and drained, or 1 ½ cups cooked black beans1 can (400g)
fresh or defrosted frozen corn kernels (about 2 ears of corn), or 1 can (14 ounces) corn, drained1 ½ cups
chopped ripe tomatoes (about 340g)1 ½ cups
red, orange or yellow bell pepper, chopped1 medium
chopped red onion (about ½ small red onion)3/4 cup
chopped cilantro, leaves and stems1/2 cup
jalapeños, ribs removed, seeded and finely chopped1 to 2
avocado (optional)1
-- ITALIAN DRESSING --
olive oil1/3 cup
red wine vinegar or lime juice3 tablespoons
garlic, pressed or minced2 medium cloves
salt, to taste1 to 1 ½ teaspoons
dried oregano1 teaspoon
dried basil1/2 teaspoon
maple syrup or honey1 teaspoon
red pepper flakes1/8 teaspoon
freshly ground black pepper, to taste

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NUTRITION FOR BERNARD

Black-eyed peas and black beans are nutrient powerhouses, rich in folate and iron.

HOW TO COOK

In a large serving bowl, combine the drained black-eyed peas, black beans, corn, chopped tomatoes, bell pepper, onion, cilantro and jalapeño. If you'll be including avocado, wait to dice it until you're ready to serve the dip, so it doesn't turn brown in the meantime.
In a cup, whisk together the dressing ingredients until well blended. Drizzle the dressing over the serving bowl and toss until well mixed. Season to taste with additional salt and pepper. If you'd like the salad to have more of a pickled flavor, add another tablespoon of vinegar, or for more richness, add another tablespoon or two of olive oil.
For best flavor, let the mixture marinate for at least 20 minutes before serving. If you're adding avocado, mix it in just before serving.

CHEF'S NOTES:

Safety Note: Rinse all canned beans and corn thoroughly to remove excess sodium. Wash all fresh vegetables (tomatoes, bell pepper, jalapeños, cilantro) very thoroughly. If using fresh corn, ensure ears are clean before cutting kernels.

Hearty Sweet Potato, Arugula & Wild Rice Salad with Ginger Dressing

70 MINS

6 PPL

ASSEMBLE
FRESH

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TABLE: 1 COUCH DINER: IZZI

-- SALAD --
wild rice, rinsed1 cup
fine sea salt, divided1/2 teaspoon
sweet potatoes (2 medium or 3 small), peeled and sliced into 1" cubes680 g
extra-virgin olive oil1 ½ tablespoons
raw pepitas (green pumpkin seeds), sunflower seeds, chopped pecans or almonds, or any combination thereof3/4 cup
arugula (about 5 packed cups)140 g
shaved parmesan or cheddar cheese (about 1/2 cup)57 g
thinly sliced green onion1/2 cup
dried cranberries1/4 cup
-- GINGER DRESSING (THIS MAKES EXTRA) --
extra-virgin olive oil1/2 cup
apple cider vinegar, to taste2 tablespoons
Dijon mustard2 tablespoons
maple syrup or honey1 tablespoon
finely grated fresh ginger2 teaspoons
fine sea salt1/2 teaspoon
freshly ground black pepperAbout 20 twists

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NUTRITION FOR BERNARD

Sweet potatoes are an excellent source of Vitamin A for vision and immunity. Wild rice adds fiber and B vitamins.

HOW TO COOK

To cook the wild rice: Bring a large pot of water to boil. Add the rinsed rice and continue boiling, reducing heat as necessary to prevent overflow, for 40 minutes to 55 minutes, until the rice is pleasantly tender but still offers a light resistance to the bite. Remove from heat, drain the rice and return the rice to pot. Cover and let the rice rest for 10 minutes, then remove the lid, stir in ¼ teaspoon of the salt, and set aside.
Meanwhile, to roast the sweet potatoes: Preheat the oven to 425°F (218°C). Line a large, rimmed baking sheet with parchment paper for easy cleanup. Place the cubed sweet potato on the pan, drizzle with the olive oil and sprinkle with ¼ teaspoon of the salt. Toss until the sweet potatoes are lightly and evenly coated in oil. Arrange the sweet potatoes in a single layer and roast for 25 to 30 minutes, tossing halfway, until they are caramelized on the edges and tender when pierced through with a fork. Leave the oven on and let the sweet potatoes cool for a few minutes.
To make the dressing, simply combine all of the ingredients in a small bowl and whisk until thoroughly combined. Set aside.
Combine the arugula, wild rice and roasted sweet potatoes (keep the parchment paper) in a large serving bowl or platter.
Spread the seeds and/or chopped nuts on your parchment-covered baking sheet. Bake for 3 to 4 minutes, until lightly golden and fragrant (be sure to set a timer; we're toasting at high heat here).
Spread the toasted seeds/nuts over the salad. Top with the shaved parmesan [safe alternative], green onion and dried cranberries.
If you're serving the salad immediately, go ahead and drizzle most of the dressing on top (you probably won't use it all). Gently toss to combine, and let the salad rest for a few minutes so the rice has time to absorb some of the dressing. Serve.
If you're planning to have leftovers, divide the salad into portions and store the dressing separately. The salad and dressing will keep well, each covered in the refrigerator, for up to 5 days. Leftover dressing is great to keep on hand for future salads!

CHEF'S NOTES:

Instant pot option: Add the wild rice and 1 ¼ cups water to the Instant Pot. Secure the lid and move the steam release valve to Sealing. Select the Manual/Pressure Cook option and cook on high pressure for 22 minutes. When the cooking cycle is complete, let the pressure naturally release for 10 minutes, then move the steam release valve to Venting to release any remaining pressure. When the floating valve drops, remove the lid and give the rice a stir. Let the rice cool for at least 10 minutes before tossing with the remaining ingredients.
Toast the seeds/nuts: Toasting at high heat (425°F) only takes 3-4 minutes - set a timer to avoid burning!
Safety Note: Rinse wild rice thoroughly before cooking. Peel and wash sweet potatoes thoroughly. Wash arugula and green onion thoroughly. Peel fresh ginger before grating. Use pasteurized parmesan or cheddar cheese. Store leftover salad and dressing separately, covered in refrigerator for up to 5 days.

Honey Sriracha Salmon Bowls

20 MINS

4 PPL

ASSEMBLE
FRESH

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TABLE: 1 COUCH DINER: IZZI

-- SALMON --
salmon filets4 115-170g
low sodium soy sauce or tamari3 tablespoons
honey2 tablespoons
sriracha2 tablespoons
minced garlic2 teaspoons
water3 tablespoons
-- BOWLS --
cooked white rice2 cups
avocado1
cucumber, sliced1
edamame, cooked1 cup
sriracha mayo1/2 cup

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NUTRITION FOR BERNARD

Salmon is one of the best sources of DHA for baby's developing brain. Edamame contributes plant-based protein and folate.

HOW TO COOK

Cut your salmon into 1 inch cubes. I took the skin off, but you can keep it on if you prefer.
Whisk together all ingredients for the marinade in a large bowl.
Add in the salmon and marinate for up to 1 hour, but ideally at least 20 minutes.
Once it's done marinating, heat a large skillet with a splash of oil and add in the salmon, but keep the rest of the marinade on the side for now.
Cook for 2-3 minutes on each side to get a nice crisp.
Add in the marinade and cook until the sauce thickens.
Assemble your bowls with a bed of rice, then add in the salmon, avocado, cucumber, edamame and top with the sriracha mayo.
Sprinkle with red pepper flakes and sesame seeds and enjoy!

CHEF'S NOTES:

If you want to air fry instead, after marinating, preheat the your air fryer to 400 Fahrenheit, then add the salmon (without the extra sauce) and air fry for 7-9 minutes or until crispy and cooked through. Meanwhile, add the rest of the marinade to a pan on the stove, whisk in 1/2 teaspoon of cornstarch and simmer until thick. Toss the cooked salmon in the rest of the sauce and serve as usual.
To easily remove the salmon skin, place it in a baking dish, skin side up and pour boiling water on top. Lift the skin from the corner and peel it off.
Safety Note: Cook salmon to 63°C/145°F internal temperature until it flakes easily. Use fresh salmon and refrigerate until cooking. Wash cucumber thoroughly. Use separate utensils for raw and cooked salmon to prevent cross-contamination.

Kale Caesar Pasta Salad

50 MINS

4 PPL

ASSEMBLE
FRESH

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ORDER TICKET

TABLE: 1 COUCH DINER: IZZI

-- BASE --
gluten free pasta227 g
de-stemmed and chopped kale5 cups
grated parmesan1/4 cup
chickpeas28 g
olive oil1 tablespoon
paprika1/2 teaspoon
garlic powder1/2 teaspoon
onion powder1/2 teaspoon
salt1/4 teaspoon
-- CAESAR DRESSING --
mayonaisse1/4 cup
plain greek yogurt1/4 cup
grated parmesan3 tablespoons
lemon juice1 tablespoon
garlic, minced1 clove
dijon mustard1 1/2 teaspoons
salt1/2 teaspoon
black pepper1/4 teaspoon

||| || ||| | |||| ||

NUTRITION FOR BERNARD

Kale is a superfood loaded with Vitamins A, C, and K, plus calcium. Chickpeas add protein and fiber.

HOW TO COOK

Bring a large pot of salted water to a boil and cook pasta according to package instructions. Set aside to cool.
Preheat the oven to 400°F (204°C).
Drain and rinse the chickpeas and to a dish towel or paper towel. Rub between two towels/paper towels to remove water and any skins. Discard the skin.
Add to a bowl and toss with the oil, then the spices and salt.
Add to a baking sheet lined with parchment paper and bake for about 30 minutes or until golden and crispy.
Meanwhile, remove the stems of the kale and chop into small pieces. Run under water in a strainer and massage with your hands to break it down a bit.
Dry it off then add to a large salad bowl.
Whisk together all ingredients for the dressing.
When the pasta and chickpeas are done, add to the bowl with the kale, pasta, chickpeas, parmesan and toss with the dressing. Enjoy!

CHEF'S NOTES:

I used curly kale but you can use dinosaur (lacinato) kale if you prefer.
Massage the kale: Massaging kale with your hands breaks down the tough fibers and makes it more tender and easier to digest.
Safety Note: Wash kale thoroughly - run under water in strainer and massage. Use pasteurized mayonnaise, Greek yogurt, and parmesan cheese. Rinse canned chickpeas thoroughly before roasting. Store leftover salad covered in refrigerator and consume within 3 days.

Kale Salad with Carrot Ginger Dressing

40 MINS

4 PPL

ASSEMBLE
FRESH

SEE INGREDIENTS →

ORDER TICKET

TABLE: 1 COUCH DINER: IZZI

-- CARROT GINGER DRESSING --
chopped carrots3/4 cup
water1/3 to 1/2 cup
extra-virgin olive oil, plus more for drizzling1/4 cup
rice vinegar2 tablespoons
minced fresh ginger2 teaspoons
sea salt, plus more for sprinkling1/4 teaspoon
-- SALAD --
Roasted Chickpeas1 recipe
curly kale, stems removed, leaves torn into bite-sized pieces1 bunch
fresh lemon juice1 teaspoon
extra-virgin olive oil1/2 teaspoon
carrot, grated1 small
red beet, grated1 small
watermelon radish, very thinly sliced1/2
avocado, cubed1
dried cranberries2 tablespoons
pepitas, toasted1/4 cup
sesame seeds1 teaspoon
sea salt and freshly ground black pepper

||| || ||| | |||| ||

NUTRITION FOR BERNARD

Kale provides essential vitamins A, C, and K, plus calcium. Chickpeas offer plant-based protein and fiber.

HOW TO COOK

Make the dressing: Preheat the oven to 200°C (400°F (204°C)) and line two baking sheets with parchment paper. Place the carrots on one of the baking sheets. Drizzle with olive oil, sprinkle with salt, and toss to coat. Spread evenly on the baking sheet and roast for 20 to 25 minutes, or until soft. Transfer the carrots to a blender and add the water, olive oil, rice vinegar, ginger, and salt. Blend the dressing until smooth and chill in the fridge until ready to use.
On the second baking sheet, prepare the roasted chickpeas according to the linked recipe.
Place the kale leaves in a large bowl and add the lemon juice, olive oil, and a few pinches of salt. Use your hands to massage the leaves until they become soft and wilted and reduce in the bowl by about half.
Add the carrot, beet, watermelon radish, half of the cubed avocado, cranberries, pepitas, a few more pinches of salt, and a few grinds of pepper. Toss to combine. Drizzle generously with the carrot ginger dressing. Top with the remaining avocado, more dressing, and the roasted chickpeas and sprinkle with the sesame seeds. Season to taste and serve.

CHEF'S NOTES:

Make the dressing ahead so it has time to chill in the fridge before adding to the salad.
Toast the pepitas: For extra flavor, toast pepitas in a dry skillet over medium heat for 3-4 minutes until fragrant and lightly golden.
Safety Note: Wash kale, carrots, beet, watermelon radish thoroughly. Peel fresh ginger before mincing. Rinse canned chickpeas thoroughly before roasting. Peel and wash carrots for dressing before roasting. Store leftover salad covered in refrigerator for up to 2 days.

Lentil Salad

30 MINS

4 PPL

ASSEMBLE
FRESH

SEE INGREDIENTS →

ORDER TICKET

TABLE: 1 COUCH DINER: IZZI

regular brown or green lentils1 cup
fine salt, divided3/4 teaspoon
curly parsley, chopped (about ¾ cup)1 small bunch
chopped roasted red or yellow bell peppers (jarred or homemade)1/2 cup
sliced cherry tomatoes1/2 cup
chopped green onion (green and white parts)1/3 cup
pitted and thinly sliced Kalamata olives1/4 cup
garlic, pressed or minced2 medium cloves
lemon juice1/4 cup
olive oil2 tablespoons
freshly ground black pepper, to taste

||| || ||| | |||| ||

NUTRITION FOR BERNARD

Lentils are fantastic for folate, reducing the risk of neural tube defects. They also pack iron and fiber.

HOW TO COOK

Fill a medium-to-large saucepan with water, leaving several inches of room at the top. Bring it to a boil over high heat.
Meanwhile, sort through your lentils for debris. Then, rinse your lentils under running water until the water runs clear. Set aside.
Once the water is boiling, add the rinsed lentils and ½ teaspoon of the salt. Set the timer for 13 minutes. Reduce the heat as necessary to prevent overflow and to maintain a lively simmer. Once your timer has gone off, use a fork to scoop out a few lentils and test for doneness (careful, they're hot). Your lentils are done when they are pleasantly tender throughout (not mushy or falling apart) and taste nicely earthy (undercooked lentils tend to taste somewhat metallic). If your lentils aren't fully cooked yet, retest every 1 to 2 minutes until they are. Once cooked, immediately strain off all the excess water. Pour the lentils back into your pot to cool.
Meanwhile, in a medium serving bowl, combine all the remaining ingredients (the chopped parsley, peppers, tomatoes, green onions, olives, garlic, lemon juice, olive oil, and several twists of black pepper).
Once the lentils are mostly cool, add them to the bowl and stir until the salad is well combined. Season with the remaining ¼ teaspoon salt (more if desired) and pepper, to taste. Leftovers will keep well for up to 5 days, covered in the refrigerator.

CHEF'S NOTES:

Lentil options: If you would like to use pre-cooked lentils, you will need 3 cups. This salad is designed for "standard" lentils, which are brownish-green in color and nicely tender once cooked. Other options include black beluga lentils (set the timer for 16 minutes) or French green lentils (set the timer for 18 minutes). Don't use red lentils here—they're too mushy.
Safety Note: Rinse lentils thoroughly before cooking to remove debris. Wash parsley, cherry tomatoes, and green onions thoroughly. Drain jarred roasted peppers well. Store leftover salad covered in refrigerator and consume within 5 days.

Mediterranean Grilled Chicken Thighs

22 MINS

8 PPL

ASSEMBLE
FRESH

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TABLE: 1 COUCH DINER: IZZI

-- FOR THE DILL GREEK YOGURT SAUCE --
garlic, minced1 clove
fresh dill, stems removed, chopped1 cup
Greek yogurt1 1/4 cup
extra virgin olive oil1 tablespoon
lemon or lime, juiced1/2
cayenne pepper (optional)1 pinch
Kosher salt, if needed
-- FOR THE GRILLED CHICKEN --
garlic, minced10 cloves
paprika1/2 teaspoon
allspice1/2 teaspoon
ground nutmeg1/2 teaspoon
ground green cardamom1/4 teaspoon
Salt and pepper
extra virgin olive oil, divided5 tablespoons
boneless skinless chicken thighs8
red onion, halved and thinly sliced1
lemons, juiced2

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NUTRITION FOR BERNARD

Chicken provides high-quality protein. Greek yogurt adds calcium and probiotics. Garlic and lemon provide antioxidants.

HOW TO COOK

Make the dill Greek yogurt sauce. Combine the minced garlic, fresh dill, yogurt, olive oil, lemon juice and cayenne pepper in a food processor. Run the food processor until all the ingredients are well blended and a smooth thick sauce or dip develops. Test and add salt if needed. Transfer to a small bowl or container, cover and refrigerate.
Make the seasoning and season the chicken. In a small bowl, mix together the minced garlic, spices and 3 tbsp olive oil. Pat the chicken thighs dry and rub each with the garlic-spice mixture.
Make the marinade and add the chicken. In a large dish with sides (to hold the marinade), add the onions, lemon juice, and the remaining olive oil. Place the chicken on top of the onions and toss for a bit so the chicken is coated in the olive oil and lemon juice.
Marinate the chicken. If you have the time, cover and refrigerate the chicken for 2-4 hours. If not, set aside at room temperature while you heat the grill.
Heat a gas grill to medium-high. Place the chicken thighs on the grill. Cover for 5 minutes, then turn the chicken over and grill for another 3 to 5 minutes covered.
Rest. Allow the grilled chicken about 5 minutes to rest before serving. Chicken is ready with its internal temperature, taken at the thickest part, should be 165 degrees.
Serve with a side of the dill Greek yogurt dip you prepared earlier!

CHEF'S NOTES:

If you have the time, do marinade the chicken! For best flavor, marinate in the fridge for 2 to 4 hours (you can try overnight, just add the lemon juice only 1 to 2 hours before cooking the chicken).
Can you use chicken breast instead in this recipe? Yes, you can make this grilled chicken recipe with boneless skinless chicken breasts. Chicken breast will tend to dry out more quickly, so to be sure that doesn't happen, remove the chicken breasts from the heat when their internal temperature reaches 155 degrees F. Allow the chicken breasts to rest, covered, for about 5 to 10 minutes (the temperature will continue to rise, but the juices of the chicken will redistribute. This makes for juicier grilled chicken breasts).
Safety Note: Cook chicken thighs to 74°C/165°F internal temperature at the thickest part. Prevent cross-contamination by using separate cutting boards for raw chicken. Wash fresh dill and lemons thoroughly. Use pasteurized Greek yogurt.

Mediterranean Quinoa Salad

40 MINS

6 PPL

ASSEMBLE
FRESH

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TABLE: 1 COUCH DINER: IZZI

cooked quinoa3 cups
Roasted Tomatoes1 recipe
arugula2 cups
sliced Persian cucumbers1 cup
mixed fresh basil and mint leaves1 cup
shaved parmesan cheese3/4 cup
kalamata olives, pitted and sliced3/4 cup
diced red onion1/2 cup
toasted pine nuts1/3 cup
Italian Dressing, plus 2 additional garlic cloves, grated1 recipe
sea salt1/2 teaspoon
freshly ground black pepper
red pepper flakes
roasted chickpeas1 cup

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NUTRITION FOR BERNARD

Quinoa supplies complete protein. Tomatoes and greens provide vitamins and antioxidants for overall health.

HOW TO COOK

In a large bowl, combine the quinoa, roasted tomatoes, arugula, cucumbers, basil and mint, shaved parmesan [safe alternative], olives, onion, and pine nuts.
Toss to combine, then drizzle with half the dressing and toss again. Sprinkle with the salt, pepper, and a few pinches of red pepper flakes and toss again. Season to taste, tossing with more dressing as desired. Top with the roasted chickpeas and serve.

CHEF'S NOTES:

Note: The quinoa and roasted tomatoes can be made up to 3 days in advance and stored in the fridge until ready to use.
Toast the pine nuts: Watch carefully when toasting pine nuts as they burn easily. Toast in a dry skillet over medium heat for 2-3 minutes, stirring frequently.
Safety Note: Rinse quinoa thoroughly in fine mesh colander before cooking to remove bitter coating. Wash arugula, cucumbers, basil, mint, and onion thoroughly. Use pasteurized parmesan cheese. Rinse canned chickpeas thoroughly before roasting. Drain kalamata olives well.

Mediterranean Three Bean Salad

15 MINS

8 PPL

ASSEMBLE
FRESH

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TABLE: 1 COUCH DINER: IZZI

-- FOR THE GARLIC DIJON VINAIGRETTE --
garlic, minced2 cloves
Dijon mustard1/2 tablespoon
lemon juice2 tablespoons
sugar1 teaspoon
Early Harvest extra virgin olive oil1/4 cup
Salt
Freshly ground black pepper
-- FOR THE SALAD --
kidney beans1 15-ounce can
cannellini beans1 15-ounce can
chickpeas1 15-ounce can
green bell pepper, cored and chopped1
red bell pepper, cored and chopped1
English cucumber, diced1/2
chopped red onions1 cup
drained capers1 1/2 tablespoons
chopped fresh parsley1 cup
fresh mint, torn or gently chopped10-15 leaves
fresh basil, torn or gently chopped10-15 leaves

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NUTRITION FOR BERNARD

Beans provide protein, fiber, and folate. Bell peppers add vitamin C. Fresh herbs provide antioxidants.

HOW TO COOK

Make the Garlic Dijon Vinaigrette. In a serving bowl large enough for the salad, add garlic, mustard, lemon juice, sugar, extra virgin olive oil, and a big pinch each of salt and freshly ground black pepper. Whisk vigorously to combine.
Prepare the beans. Drain and rinse the canned beans. Add to the bowl with the vinaigrette.
Prepare the vegetables. To the bowl with the beans, add green bell pepper, red bell pepper, cucumber, red onion, capers, parsley, mint, and basil. Toss to coat in the vinaigrette.
Chill. For best results, cover and refrigerate for at least 30 minutes before serving so that beans soak up the vinaigrette flavors. Give the salad another quick toss before serving.

CHEF'S NOTES:

Give it time to chill: Make this Three Bean Salad a little bit ahead of time. The beans need a little time to soak up flavor, so it's a good idea to make this salad ahead and refrigerate it for at least 30 minutes up to several hours. If you want to make it a day or more ahead of time, wait to add the herbs until 30 minutes or so before serving.
Safety Note: Rinse canned beans thoroughly to remove excess sodium and any canning liquid. Wash all fresh vegetables (peppers, cucumber, onions, herbs) thoroughly before chopping.

Middle Eastern Chicken and Rice

40 MINS

6 PPL

MEAL PREP
APPROVED

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TABLE: 1 COUCH DINER: IZZI

-- FOR THE SPICE MIXTURE --
ground allspice, more for later2 teaspoons
black pepper1 teaspoon
ground green cardamom, more for later3/4 teaspoon
ground turmeric, more for later1/4 teaspoon
-- FOR THE CHICKEN AND RICE --
boneless skinless chicken thighs6
Kosher salt
Extra virgin olive oil
chopped yellow onions, about 1/2 large onion1 cup
carrots, chopped2
frozen peas1 cup
cooked chickpeas or from canned chickpeas, drained and rinsed1 cup
Basmati rice, rinsed well and soaked in water for 15 to 20 minutes and drained2 cups
cinnamon sticks2
dry bay leaf1
low-sodium chicken broth, boiling2 cups

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NUTRITION FOR BERNARD

Chicken thighs provide protein and iron for baby's growth. Chickpeas add plant-based protein and folate. Carrots and peas offer vitamins A and C. The aromatic spices like turmeric have anti-inflammatory benefits. Basmati rice provides energy-supporting carbohydrates.

HOW TO COOK

In a small bowl, mix the spices to make the spice mixture. Set aside for now.
Pat chicken thighs dry and cut them into large pieces (I simply cut each in half). Season well with salt, then season with the spice mixture. Work the chicken with clean hands to make sure all the pieces are well-coated with the spice mixture. Set at room temperature for 20 minutes or so (if you have the time).
In a large and deep cooking skillet with a lid, heat 3 tablespoons extra virgin olive oil over medium-high until shimmering but not smoking. Brown the chicken briefly on both sides. Remove from the skillet and set aside for now.
To the same skillet, now add onions, carrots, and frozen peas. Cook for 4 minutes or so, tossing regularly, until tender. Add the chickpeas and rice. Season with salt, 1/2 teaspoon allspice and 1/4 teaspoon ground cardamom. Stir to combine.
Add the chicken back to the skillet (nestle the pieces in the rice). Add the cinnamon sticks, bay leaf, and chicken broth. Bring to a boil.
Turn the heat to low. Cover and cook for 20 minutes or until fully cooked.
Remove from the heat, garnish with parsley.

CHEF'S NOTES:

Important Rice Note: Wash the rice three times with warm water until the water runs clear and place it in a bowl and let it soak in water for 15 to 20 minutes. This will help it cook evenly and quickly without getting sticky.
Safety Note: Cook chicken to 74°C/165°F internal temperature. Rinse canned chickpeas thoroughly to reduce sodium. Ensure rice is piping hot before serving. Wash all fresh vegetables thoroughly before chopping.

Moussaka (Greek Eggplant Casserole)

120 MINS

12 PPL

MEAL PREP
APPROVED

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TABLE: 1 COUCH DINER: IZZI

-- FOR THE EGGPLANT --
globe eggplants2 large
Kosher salt
Extra virgin olive oil
breadcrumbs1/4 cup
-- FOR THE MEAT SAUCE --
yellow onion, finely chopped1 large
ground lamb or beef1 pound
dried oregano1 tablespoon
ground cinnamon1 teaspoon
black pepper1/2 teaspoon
ground nutmeg1/2 teaspoon
paprika1/2 teaspoon
red wine1/2 cup
diced tomatoes1 14 ounce can
sugar1 teaspoon
beef broth, warmed until simmering1/2 cup
-- FOR THE BECHAMEL --
extra virgin olive oil1/3 cup + 2 tablespoons
all purpose flour2/3 cup
salt, plus more to taste1/2 teaspoon
Black pepper, to taste
2% milk, warmed4 cups
ground nutmeg1/4 teaspoon
eggs2 large

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NUTRITION FOR BERNARD

Ground lamb or beef provides protein and iron. Eggplant adds fiber. Milk in bechamel provides calcium for baby's bone development.

HOW TO COOK

Prep the eggplant. Trim off the ends of the eggplant, then slice into 1/4-thick slabs. (Discard the outermost slices that are mostly skin.) Spread the eggplant in one layer and sprinkle with salt. Let set for 30 minutes to 'sweat out' its bitterness.
Meanwhile, start the meat sauce. Heat 2 tablespoons olive oil in a large skillet over medium heat. Add the onion and stir regularly until its slightly golden brown, about 5 minutes. Now add the ground lamb or beef and toss regularly until fully browned. Pour off any excess fat, then return the skillet to medium heat.
Season the meat sauce. Stir in the dried oregano, cinnamon, pepper, nutmeg, and paprika. Add the wine and boil for 1 minute to reduce, then stir in the canned tomatoes, sugar, and hot beef broth. Simmer over medium-low heat until rich and fragrant, 20 to 30 minutes.
While the meat sauce simmers, get ready to broil the eggplant. Turn the broiler of your oven to high. Brush a large sheet pan with extra virgin olive oil. Pat the eggplant slices dry, removing excess salt, and assemble in one layer on the prepared pan (work in batches or use 2 pans if necessary to avoid overlapping.) Brush or coat the eggplant generously with olive oil on both sides.
Broil the eggplant. Place the sheet pan about 6 inches away from the broiler. Broil the eggplant briefly, turning over so that both sides are softened and golden brown (do not worry if parts of the eggplant are slightly charred, but watch carefully so it doesn't burn). Remove from the oven and set aside.
Get ready to bake. Turn off the broiler and preheat your oven to 350°F. Lightly oil a 9 1/2" x 13" oven-safe baking dish.
Make the bechamel. In a large saucepan, heat the olive oil over medium-high heat until shimmering but not smoking. Stir in the flour, salt, and grind/pinch of black pepper. Cook, stirring continuously, until golden (if needed, added a little more olive oil). Gradually add the warmed milk, whisking continuously. Continue to cook, stirring occasionally, over medium heat until thickened enough to coat the back of a wooden spoon, 5 to 7 minutes. Season with the nutmeg.
Finish the Greek bechamel. Add the eggs to a small bowl. Whisk in a ladleful of the hot bechamel mixture to temper, then slowly whisk the egg mixture back into the bechamel. Continue to stir or whisk the mixture bringing to a gentle boil for just 2 more minutes. Taste and adjust the seasoning. Remove from the heat and allow to cool and thicken a little more. You should have a creamy, thick and smooth bechamel sauce.
Assemble the moussaka. Layer half the eggplant slices on the bottom. Add the meat sauce and spread well, then top with the remaining eggplant slices. Pour the bechamel on top and spread to cover all the eggplant, then sprinkle with the breadcrumbs.
Bake. Bake the moussaka casserole on the center rack of the heated oven for 45 minutes. If desired, transfer the baking pan to the top rack and broil briefly so that the top of the moussaka gains a nice golden brown color (watch carefully).
Slice and serve. Remove from the heat and let the casserole sit for 10 minutes (this will help it hold its shape and juices). Slice into squares to serve. Enjoy!

CHEF'S NOTES:

Make ahead tips: You can prepare and broil the eggplant and meat sauce a day or two in advance. The bechamel sauce can also be made a few days ahead (it can hold texture for about 1 week, although you should count some days for leftovers). Keep each component in the fridge in separate tightly-closed containers. If the bechamel thickens too much, you may need to reheat it gently before using over low heat, adding a little more milk and whisking to make sure the mixture isn't lumpy.
Potatoes? Yes, you can use potato instead of eggplant in moussaka, or use them both! Opt for starchy potatoes like russet or Idaho and slice into 1/4-inch rounds. Drizzle the potatoes with olive oil, season with salt, and bake at 350°F for 20 minutes or until tender.
Safety Note: Cook ground meat to 71°C/160°F internal temperature. Use pasteurized milk. Handle raw eggs carefully when tempering into bechamel - whisk constantly to avoid scrambling. Wash eggplant thoroughly before slicing.

Orzo Salad With Lentils and Zucchini

40 MINS

5 PPL

ASSEMBLE
FRESH

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TABLE: 1 COUCH DINER: IZZI

Kosher salt (such as Diamond Crystal)
green or brown lentils1 cup
orzo1 cup
extra-virgin olive oil1/2 cup
lemon juice (from 2 lemons)1/4 cup
sliced pickled pepperoncini (about 6 to 8 peppers)1/4 cup
Black pepper
zucchini or summer squash, or a combination, preferably small to medium, trimmed454 g
raw pistachios or walnuts, coarsely chopped2/3 cup
scallions, thinly sliced3
firmly packed whole herb leaves, such as basil, mint, dill, parsley, tarragon, oregano or a mix1 cup

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NUTRITION FOR BERNARD

Lentils are a fantastic source of folate, critical for preventing neural tube defects. They also provide iron and fiber for digestive health.

HOW TO COOK

Bring a large pot of salted water to a boil. Add the lentils and cook for 9 minutes, then add the orzo and cook until the lentils and orzo are cooked through but not mushy, another 10 to 12 minutes.
Meanwhile, in a large bowl, stir together the oil, lemon juice and pepperoncini. Season with ½ teaspoon each salt and pepper. If using small or medium zucchini, halve them lengthwise, then slice crosswise into ¼-inch-thick half-moons. (If using large zucchini, quarter them lengthwise first, then slice crosswise into ¼-inch-thick triangles.) Add to the dressing and stir to combine.
Drain the lentils and orzo very well, then add to the zucchini, along with the pistachios and scallions. Stir to combine, then season to taste with salt and pepper. Stir in the herbs just before serving. Eat warm or at room temperature. (Salad keeps, refrigerated, for up to 4 days. Bring to room temperature and adjust seasonings before eating.)

CHEF'S NOTES:

You can cook any similar-timed ingredients together in one pot using this method - start with the ingredient that takes longer, then add the quicker-cooking ingredient partway through.
If using small or medium zucchini, halve them lengthwise, then slice crosswise into ¼-inch-thick half-moons. If using large zucchini, quarter them lengthwise first, then slice crosswise into ¼-inch-thick triangles.
Safety Note: Rinse lentils thoroughly before cooking to remove debris. Wash zucchini/summer squash, scallions, and fresh herbs thoroughly. Drain pickled pepperoncini well. Use pasteurized parmesan or pecorino if adding cheese. Store leftover salad covered in refrigerator for up to 4 days.

Pesto Pasta Salad

25 MINS

8 PPL

ASSEMBLE
FRESH

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TABLE: 1 COUCH DINER: IZZI

whole grain pasta (fusilli, rotini, penne or farfalle)454 g
cherry tomatoes, halved or quartered1 pint
baby arugula or spinach3 handfuls
grated Parmesan cheese (optional)1/2 cup
optional additions: ½ cup thinly sliced Kalamata olives and/or 1 can (15 ounces) chickpeas, rinsed and drained
freshly ground black pepper
-- PESTO (OR SUBSTITUTE ⅔ CUP JARRED PESTO) --
pepitas (hulled pumpkin seeds)1/2 cup
packed fresh basil1/2 cup
packed fresh flat-leaf parsley or additional basil1/2 cup
lemon juice (about 2 lemons)1/4 cup
garlic, roughly chopped1 clove
fine salt1/2 teaspoon
extra-virgin olive oil1/3 cup

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NUTRITION FOR BERNARD

Basil and spinach are rich in vitamins. Pepitas provide magnesium, important for preventing cramps.

HOW TO COOK

Bring a large pot of salted water to boil for the pasta. Cook the pasta until al dente according to the package directions. Before draining, reserve about ½ cup pasta cooking water, then drain and immediately rinse the pasta under cool water to prevent the noodles from sticking together. Transfer the pasta to a large serving bowl.
Meanwhile, to prepare the pesto: In a small skillet, toast the pepitas over medium heat, stirring often, until they are fragrant and making little popping noises, about 4 to 5 minutes. Pour half of the pepitas into a bowl for later (we will use them as garnish).
Pour the remaining pepitas into a food processor. Add the basil, parsley, lemon juice, garlic and salt. Process while slowly drizzling in the olive oil, stopping to scrape down the sides as necessary, until the pepitas have broken down to create a pretty smooth sauce.
To assemble the pasta salad, pour all of the pesto over the pasta and toss until the pasta is lightly and evenly coated, adding a tiny splash of reserved pasta cooking water if necessary to thin it out. Then add the cherry tomatoes, arugula, remaining toasted pepitas, and any optional add-ins (cheese, olives and/or chickpeas).
Toss again to combine, then season to taste with pepper. If the pasta needs more flavor, add salt, to taste, or a splash of lemon juice. If the flavors are too bold, let it rest for a few minutes, and add a little splash of olive oil if necessary to tone down the rest. This recipe will keep well, covered and refrigerated, for up to 4 days.

CHEF'S NOTES:

Safety Note: Wash all fresh herbs (basil, parsley) and vegetables (cherry tomatoes, arugula) thoroughly. Ensure pepitas are toasted properly to develop flavor. Wash lemons before zesting and juicing.

Roasted Vegetable Quinoa Bowl

60 MINS

4 PPL

ASSEMBLE
FRESH

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TABLE: 1 COUCH DINER: IZZI

-- FOR THE QUINOA --
uncooked quinoa1 1/2 cups
salt1/2 teaspoon
water2 1/2 cups
-- FOR THE VEGETABLES --
red onion, chopped1
red pepper, chopped1
sweet potato, chopped into cubes1 large
yellow squash, end trimmed, cut into ½-inch pieces1 large
green pepper, chopped1
olive oil3 tablespoons
salt1 teaspoon
black pepper1/2 teaspoon
garlic powder1/2 teaspoon
oregano1/2 teaspoon
chopped parsley, for serving
Tzatziki, for serving [safe alternative]

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NUTRITION FOR BERNARD

Quinoa is a complete protein source and provides essential amino acids. The vegetables add vitamins and minerals for a balanced meal.

HOW TO COOK

Cook the Quinoa. Place quinoa in a small saucepan along with the salt and water. Bring mixture to a boil over medium-high heat. Lower heat to a simmer and cook covered for 15 minutes. Remove the pot from the heat. Allow the quinoa to rest in the saucepan for about 5 minutes, without opening the lid, to absorb all the liquid and steam. Uncover and fluff with a fork to separate the quinoa.
Roast the Vegetables. Preheat oven to 425°F (218°C). Place the vegetables on a rimmed 18 x 13-inch baking sheet. Drizzle olive oil and season with salt, pepper, garlic powder and oregano. Use your hands to toss the vegetables and spread out into an even layer. Roast until fork tender 30 minutes. Flip the vegetables and broil on high heat for another 5 minutes.
Divide the quinoa among four bowls. Add the roasted vegetables on top and sprinkle with fresh chopped parsley. Drizzle Tzatziki on top and enjoy immediately.

CHEF'S NOTES:

My Top Tip: Make sure to chop the vegetables into bite-sized pieces, keeping them all uniform in size for even roasting.
To reheat: The easiest way to reheat leftover quinoa is to add a bit of liquid to the bowl and put it into the microwave to warm up. (This helps to bring a bit of softness back to the quinoa since it can dry out a bit once cooled.) I recommend reheating in 30-second spurts and storing in between each time. Don't add too much liquid; start small. You can always add more as needed.
Safety Note: Rinse quinoa thoroughly in fine mesh colander before cooking to remove bitter coating. Wash and peel sweet potato thoroughly. Wash onion, peppers, yellow squash, and parsley thoroughly. Use pasteurized tzatziki if serving. Store leftover bowl covered in refrigerator for up to 5 days.

Sticky Miso Salmon Bowl

35 MINS

4 PPL

ASSEMBLE
FRESH

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TABLE: 1 COUCH DINER: IZZI

sushi rice2 cups
white miso3 tablespoons
honey2 tablespoons
vegetable oil1 tablespoon
freshly grated ginger1 tablespoon
fresh grapefruit zest plus 1 tablespoon juice2 teaspoons
skinless salmon fillets, patted dry113 g
Salt and pepper
scallions, thinly sliced4
unsalted butter, cubed1 tablespoon
Any combination of kimchi, chile crisp, toasted nori sheets, and sliced cucumber, avocado or radish, for serving

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NUTRITION FOR BERNARD

Salmon is one of the best sources of omega-3 fatty acids (DHA and EPA), essential for baby's brain and eye development. It also provides high-quality protein and vitamin D.

HOW TO COOK

Put the rice in a medium bowl and fill with cool tap water. Run your fingers through the rice, gently swooshing the grains around to loosen the starch. Dump out as much water as you can and repeat until the water runs slightly more clear, another two to three rinses.
Drain the rice and transfer to a small or medium saucepan that has a tight-fitting lid. Pour in 2¼ cups cool water and bring to a boil over medium-high. Give the rice a stir to help keep it from sticking to the bottom of the pot, then cover and decrease heat to low. Cook without lifting the lid for 18 minutes. (Set your timer!)
While the rice is cooking, place a rack about 5 inches from the broiler heat source and set the broiler to high. Whisk the miso, honey, oil, ginger and grapefruit zest and juice in a large bowl. Season the salmon lightly with salt and add to the bowl. Gently toss to coat. Marinate at room temperature until the timer for the rice goes off.
Remove the pot of rice from the heat and let steam, covered, for 10 minutes, while you cook the salmon.
Using tongs, arrange the salmon on a foil-lined rimmed sheet tray. Make sure to leave the marinade on and spread any excess on top of the fillets. (This step will make for better browning.) Broil the salmon until glossy and charred in most spots, about 5 minutes for medium-rare or 7 minutes for medium. Your timing will also depend on whether or not you'd like a little char on top.
Uncover the rice and add the scallions and butter. Season with salt and several grinds of pepper. Fluff the rice with a rubber spatula until each grain is coated. Serve the salmon over the rice and add any of the toppings you desire.

CHEF'S NOTES:

Place oven rack about 5 inches from the broiler heat source.
Rice cooking method: Rinse 2-3 times until water runs clearer, cook covered for 18 minutes, then steam covered for 10 minutes off heat.
Salmon timing: 5 minutes for medium-rare, 7 minutes for medium. Timing depends on desired char level.
Leave marinade on salmon when broiling for better browning and sticky glaze.
Safety Note: Cook salmon to 63°C/145°F until it flakes easily. Rinse sushi rice thoroughly 2-3 times before cooking. Wash scallions, cucumber, avocado, and radish thoroughly if using. Peel fresh ginger before grating. Use pasteurized butter if pregnant.

Summertime Pasta Salad with Tomatoes, Corn and Jalapeño Pesto

30 MINS

6 PPL

ASSEMBLE
FRESH

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TABLE: 1 COUCH DINER: IZZI

-- PASTA SALAD --
whole grain bow-tie pasta or rotini or penne227 g
black beans, rinsed and drained, or 1 ½ cups cooked black beans28 g
cherry tomatoes (10 ounces), sliced into thin rounds1 pint
fresh corn, shucked (about ½ cup fresh corn kernels)1 ear
avocado, diced (Note: Recipe modification - use avocado instead of feta)1
-- JALAPEÑO HERB PESTO --
lightly packed fresh parsley1 cup
lightly packed fresh cilantro or basil1 cup
jalapeños, roughly chopped (remove seeds and membranes for less heat), optional1-2 medium
lemon, juiced1 medium
garlic, roughly chopped1 medium clove
salt1/2 teaspoon
pepitas (green pumpkin seeds) or slivered almonds1/2 cup
olive oil1/2 cup
Freshly ground black pepper, to taste

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NUTRITION FOR BERNARD

Black beans provide protein and fiber. Fresh vegetables add vitamins and minerals. Avocado provides healthy fats for baby's development.

HOW TO COOK

Bring a large pot of salted water to boil. Cook the pasta until al dente, according to package directions. Before draining, reserve about a cup of cooking water. Drain and return to pot. Set aside.
Toast the pepitas in a small skillet over medium heat, stirring frequently, until they are making little popping noises and turning lightly golden on the edges. Set aside to cool a bit.
To make the pesto, combine the herbs, jalapeño, lemon, garlic and salt in a food processor. Pour in the pepitas. Pulse a few times and then run the machine while drizzling in the olive oil until the mixture is well blended, scraping down the bowl as necessary.
Pour enough pesto into the pasta to lightly coat it once tossed (you might not quite need all of it). Add a small splash of pasta cooking water and toss well. Transfer the pasta to a large serving bowl and add the drained black beans, sliced cherry tomatoes, fresh corn and diced avocado. Stir until combined. This salad tastes best after it's had a chance to marinate for about 30 minutes, but you can serve it right away if need be.

CHEF'S NOTES:

Recipe modification: Use diced avocado instead of feta cheese.
Make it nut free: Be sure to use pepitas, which are seeds, rather than almonds or another nut in the pesto.
Toast the pepitas: For extra flavor and crunch, toast pepitas in a dry skillet over medium heat for 3-4 minutes until fragrant and lightly golden.
Safety Note: Rinse canned black beans thoroughly to reduce sodium. Wash tomatoes, corn, parsley, cilantro/basil, and jalapeños thoroughly. Handle jalapeños with care - avoid touching eyes. Shuck and clean fresh corn before using. Store leftover salad covered in refrigerator for several days.

Tzatziki Sauce Recipe

10 MINS

32 PPL

ASSEMBLE
FRESH

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TABLE: 1 COUCH DINER: IZZI

English cucumber, partially peeled (striped)3/4
kosher salt, divided1 teaspoon
garlic, peeled, finely grated or minced (start with 1 to 2 garlic cloves if you don't want it to be too strong)4 to 5 cloves
white vinegar1 teaspoon
Early Harvest Greek extra virgin olive oil1 tablespoon
plain Greek yogurt2 cups
chopped fresh dill or mint (optional)1 handful
ground white pepper1/4 teaspoon
Warm pita bread for serving
Sliced vegetables for serving

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NUTRITION FOR BERNARD

Greek yogurt provides protein and calcium for baby's bone development. Cucumbers add hydration and vitamins.

HOW TO COOK

Use a box grater to manually grate the cucumbers or you can use a small food processor to finely chop the cucumbers. Toss the grated cucumbers with 1/2 tsp kosher salt. Spoon the grated cucumber into a cheese cloth or a double thickness napkin and squeeze dry. (There will be a lot of liquid).
In one large mixing bowl, place the garlic with remaining 1/2 tsp salt, white vinegar, and extra virgin olive oil. Mix to combine.
Add the grated cucumber to the bowl with the garlic mixture. Stir in the yogurt, and a pinch of white or black pepper, and the fresh herbs (if using). Stir to combine well.
Cover and refrigerate for a bit (anywhere from 30 minutes to a couple hours before serving). This will help thicken the sauce and give it the best texture, while allowing the flavors to meld.
When ready to serve, stir the tzatziki sauce to refresh and transfer to serving bowl, drizzle with more extra virgin olive oil, if you like. Serve with your favorite veggies, pita chips or wedges.

CHEF'S NOTES:

This is very garlicky dip, if you prefer, start with a smaller amount of garlic and incorporate more as needed.
Do not skip draining the cucumbers or your yogurt dip will be too watery.
Safety Note: Wash cucumbers thoroughly before grating. Use pasteurized Greek yogurt. Store covered in refrigerator and consume within 4 days.

Cozy & Comforting

Chicken and Chickpea Tray Bake

90 MINS

6 PPL

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TABLE: 1 COUCH DINER: IZZI

bone-in, skin-on chicken thighs (about 3 ¼ pounds)8
ras el hanout2 tablespoons
Fine sea salt and black pepper
Yukon Gold (or similar) potatoes, each cut into 1-inch-thick wedges3 small
chickpeas, rinsed28 g
Roma tomatoes, halved lengthwise3 medium
romano peppers, halved lengthwise and stems removed (or 12 mini bell peppers)4
garlic, top ½ inch removed to expose the tip of each clove1 head
extra-virgin olive oil3/4 cup
sherry vinegar2 tablespoons
roughly chopped fresh cilantro1/4 cup

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NUTRITION FOR BERNARD

Chicken thighs provide protein and iron. Chickpeas offer additional protein and fiber. The vegetables add vitamins and minerals for a balanced meal.

HOW TO COOK

Heat the oven to 375 degrees.
Season the chicken with the ras el hanout, 2 teaspoons of salt and a good crack of black pepper on a 13-by-18-inch sheet pan and leave to marinate for 10 minutes.
Add the potatoes, chickpeas, tomatoes, peppers, garlic, oil and 1 tablespoon of the vinegar, and gently mix so that everything is coated with oil. Spread the mixture as evenly as possible across the baking sheet and set the chicken on top, skin-side up.
Bake for 30 minutes, then give the pan a gentle shake to encourage everything into an even layer. Cook for another 35 minutes, until the chicken is tender and well browned.
Use tongs to squeeze out the garlic cloves, discarding the papery skins. Use a fork to crush the tomatoes and the garlic cloves, then loosely mix them into the sauce. Sprinkle with the cilantro, mixing it in as well. Drizzle over the remaining 1 tablespoon vinegar before serving.

CHEF'S NOTES:

Use a 13-by-18-inch sheet pan for this recipe.
The sheet pan may look crowded, but everything melts beautifully together as it cooks.
Any chickpeas peeking out get delightfully crisp, while the rest confit in the oil, becoming soft and smooth.
The chicken skin stays crispy while the juices mingle below with the vegetables.
Safety Note: Cook chicken thighs to 74°C/165°F internal temperature. Peel and wash potatoes thoroughly. Wash tomatoes, peppers, and cilantro thoroughly. Rinse canned chickpeas thoroughly. Prevent cross-contamination by washing hands, utensils, and cutting boards after handling raw chicken.

Chicken Pesto Pasta Bake

45 MINS

6 PPL

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TABLE: 1 COUCH DINER: IZZI

bowtie pasta500 g
cooked chicken400 g
cream for cooking250 ml
baby spinach leaves100 g
grated cheese (100g)1.5 cups
pesto100 g

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NUTRITION FOR BERNARD

Chicken provides high-quality protein. Spinach adds iron and folate essential for baby's development.

HOW TO COOK

Preheat oven to 180°C fan bake.
Cook pasta according to packet instructions in a large pot of salted boiling water. Reserve half a cup of pasta cooking water before draining the pasta.
Chop cooked chicken up into small pieces.
Using the pot that you cooked the pasta in - add the cooking cream, baby spinach, chicken, pesto and one cup of the cheese. Add the reserved pasta water and season well with salt and pepper.
Stir everything together and then add the hot cooked pasta.
Mix to combine then pour into a large baking dish.
Spread pasta mixture to the edges then scatter over the remaining half cup of grated cheese.
Bake for 20-30 minutes until the cheese is golden.
Serve immediately. If you want to bulk up the meal add a side salad and garlic bread.

CHEF'S NOTES:

What type of pesto should I use? I like to use a green pesto in this recipe. Here I used store-bought basil pesto.
Safety Note: If using leftover chicken, ensure it was previously cooked to 74°C/165°F and stored properly. Use pasteurized cream and cheese. Wash spinach thoroughly. Reheat baked pasta to piping hot (74°C/165°F) throughout before serving. Store leftover pasta bake covered in refrigerator for up to 3 days.

Cottage Pie

90 MINS

6 PPL

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TABLE: 1 COUCH DINER: IZZI

-- FILLING --
olive oil1 1/2 tablespoons
garlic, minced2 cloves
onion, finely chopped1
carrot, finely chopped1
celery, finely chopped1
beef mince (ground beef)750 g / 1.5 lb
flour (plain / all purpose)1/4 cup (40g)
tomato paste1/4 cup (55g)
beef stock / broth, low sodium2 cups (500 ml)
red wine (or water)1/2 cup (125 ml)
beef bouillon cube, crumbled (stock cube, or 1 tsp stock powder)1
Worcestershire sauce2 tablespoons
dried thyme (or 3 sprigs fresh thyme)1 teaspoon
dried bay leaves2
salt3/4 teaspoon
black pepper1/2 teaspoon
-- TOPPING --
potatoes, peeled and cut into 2.5cm / 1" cubes1.2 kg / 2.5 lb
milk, warmed2/3 cup (165 ml)
butter2 tablespoons (30g)
-- PARMESAN CRUST (OPTIONAL) --
butter2 tablespoons (30g)
parmesan, grated2 tablespoons (20g)

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NUTRITION FOR BERNARD

Beef provides iron and protein essential for baby's development. Potatoes provide carbohydrates for energy and fiber for digestive health.

HOW TO COOK

Heat oil in a large skillet over medium high heat. Add onion and garlic, cook for 1 minute. Then add carrots and celery. Cook for 3 minutes or until softened and sweet.
Turn heat up to high. Add beef and cook, breaking it up as you go, until browned.
Add flour and mix in. Add tomato paste, broth, red wine, bouillon cube, Worcestershire sauce, thyme, bay leaves, salt and pepper.
Bring to simmer, then turn down heat so it is simmering rapidly – I have it on medium high. Cook for 30 minutes, stirring occasionally, until it reduces down to a gravy consistency. Taste then add more salt if desired.
Transfer to 6 cup pie dish (1.5 litre / quart). Cover, cool if you have time (even overnight). Cool filling = easier to top with mash.
Preheat oven to 180°C/350°F (177°C).
Cook potatoes in boiling water for 15 minutes or until soft. Drain then return to pot on turned off stove. Shake briefly and allow to steam dry for 30 seconds or so.
Add butter and mash until melted, then add milk and salt. Mash until smooth.
Spread onto pie, use a fork to rough up the surface (rougher surface = more golden bits). Sprinkle with parmesan, drizzle with butter (or skip this and just drizzle with olive oil).
Bake for 25 – 30 minutes or until golden on top and bubbling on the edges. Stick a knife into the middle to ensure it is piping hot.
Stand for 5 minutes before serving, garnished with fresh thyme leaves if desired.

CHEF'S NOTES:

Carrots and celery are used to make a truly great mirepoix / soffrito flavour base for this pie. However, they can be omitted, but add 1 tsp of sugar instead.
Filling thickens – Whatever the thickness of the sauce when you pour it into the tin, that's what it will be once baked – no steam escapes while baking to allow it to reduce any further. So keep cooking until it's the consistency you want.
Cooling the filling ensures that the potato doesn't sink into the filling and makes it much easier to spread. If you are in a rush – as I often am – pop it in the freezer while you make the potato. That works pretty well.
Watery potatoes drops excess liquid while baking into the filling which makes the sauce watery. So don't skip the step of steam drying the potatoes!
Safety Note: Cook ground beef to 71°C/160°F - no pink should remain. Use pasteurized milk and butter. Peel and wash potatoes, carrots, and celery thoroughly. Wash onion thoroughly. Use pasteurized parmesan cheese if adding optional crust. Store leftover pie covered in refrigerator for up to 4 days.

Easy Baked Ziti

45 MINS

6 PPL

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TABLE: 1 COUCH DINER: IZZI

marinara sauce4 cups (900g)
ricotta cheese2 cups (450g)
garlic cloves, minced2
lemon zest1 tablespoon
oregano1 teaspoon
red pepper flakes1/4 teaspoon
sea salt, more for the pasta water3/4 teaspoon
freshly ground black pepper
ziti pasta454 g
extra-virgin olive oil, for drizzling
fresh spinach454 g
grated smoked mozzarella cheese1 1/2 cups
grated pecorino or Parmesan cheese1/4 cup
chopped fresh parsley and/or torn basil leaves, for garnish

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NUTRITION FOR BERNARD

Spinach is packed with iron and folate, essential for baby's development. Cheese provides calcium for bone strength.

HOW TO COOK

Preheat the oven to 425°F (218°C) (220°C). Spread ½ cup marinara in the bottom of a 9x13-inch baking dish.
In a medium bowl, combine the ricotta cheese, garlic, lemon zest, oregano, red pepper flakes, ½ teaspoon salt, and several grinds of fresh pepper.
In a large pot of salted boiling water, cook the pasta according to package directions until al dente. Drain.
Return the pot back to the stove. Over low heat, drizzle the bottom of the pot with a little olive oil and add the spinach. Toss and sauté 1 to 2 minutes until just wilted, working in batches if necessary. Turn off the heat, remove the spinach from the pot, and gently squeeze out some of the excess water. Coarsely chop it and set aside.
Add the pasta back to the pot along with the remaining marinara, most of the chopped spinach, ¼ teaspoon sea salt, and more fresh pepper and toss until combined.
Add half the pasta to the baking dish, top with dollops of the ricotta, the remaining spinach, and scoop the remaining pasta on top. Top with the mozzarella and pecorino cheese. Drizzle with olive oil and bake until the cheese is browned, 16 to 22 minutes.
Garnish with fresh basil or parsley and serve hot.

CHEF'S NOTES:

Safety Note: Use pasteurized ricotta, mozzarella, and pecorino/parmesan cheese. Wash spinach, fresh basil, and fresh parsley thoroughly. Store leftover baked ziti covered in refrigerator and consume within 3 days. Reheat to piping hot before serving.

Gluten Free Cacio e Pepe

25 MINS

3 PPL

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TABLE: 1 COUCH DINER: IZZI

gluten free spaghetti227 g
olive oil3 tablespoons
fresh coarsely ground black pepper1 teaspoon
unsalted butter2 tablespoons
pasta water1/4-1/2 cup
pecorino romano, grated1 cup
parmesan cheese, grated1/4 cup

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NUTRITION FOR BERNARD

Cheese provides essential calcium for bone development. Olive oil adds healthy fats.

HOW TO COOK

Bring a pot of salted water to a boil and cook pasta according to package instructions. Reserve 1/2 cup of pasta water during the final few minutes of cooking.
Heat the olive oil in a pan over medium heat and add the pepper. Let cook for about 30 seconds, then remove from the heat. Add in the butter and 1/4 cup of pasta water to start. Whisk to combine until the butter has melted.
Add in the cooked pasta and half of the cheese. Use tongs to toss, then add in the other half of the cheese. Toss until the cheese has melted and you have a glossy sauce, adding more of the starchy pasta water as needed. I used close to 1/2 cup total.
Serve hot with a few extra cracks of black pepper and freshly grated parmesan if desired. Enjoy!

CHEF'S NOTES:

Pecorino and parmesan are already fairly salty cheeses, so I don't find it necessary to add extra salt. If you prefer it saltier, just adjust at the end!
Safety Note: Use pasteurized pecorino romano and parmesan cheese. Store leftover pasta covered in refrigerator and consume within 3 days.

Gluten Free Shepherd's Pie

55 MINS

6 PPL

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TABLE: 1 COUCH DINER: IZZI

olive oil or butter2 tablespoons
diced yellow onion1 cup
ground beef454 g
minced garlic1 tablespoon
worcestershire sauce1 tablespoon
tomato paste1 tablespoon
dried parsley2 teaspoons
dried rosemary1 teaspoon
dried thyme1 teaspoon
salt1 teaspoon
black pepper1/2 teaspoon
gluten free all purpose flour2 tablespoons
low sodium beef broth3/4 cup
frozen corn1/2 cup
frozen peas and carrots1 cup
mashed potatoes4 cups

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NUTRITION FOR BERNARD

Ground beef is a top source of iron, preventing anemia. Peas and carrots provide Vitamin A and fiber.

HOW TO COOK

Preheat the oven to 400°F (204°C).
Heat a large pan or dutch oven with the oil over medium heat.
Add in the diced onion and saute for about 5-7 minutes or until it begins to look translucent.
Add in the ground beef and saute until mostly cooked through.
Stir in the garlic and saute for an additional 1 minute.
Add in the worcestershire sauce, tomato paste, all spices, salt and pepper.
Saute for 1-2 minutes.
Mix in the flour until no clumps remain.
Add in the broth, corn, peas and carrots. If you can't find frozen peas and carrots together, just use 1/2 cup of frozen peas and 1/2 cup frozen carrots.
Saute over low heat for about 10 minutes to let the flavors blend and the sauce thicken.
Transfer to a casserole dish (a 9x9 or similar size will work) and top with the mashed potatoes.
Fluff with a fork so you end up with some golden brown bits when it bakes.
Bake for 20-25 minutes or until lightly golden brown on top. Let cool for about 10 minutes.
Top with chopped chives, parsley and enjoy!

CHEF'S NOTES:

You can easily swap the ground beef with ground chicken or turkey if you prefer.
Safety Note: Cook ground beef to 71°C/160°F - no pink should remain. Peel and wash potatoes thoroughly. Wash onion thoroughly. If topping with fresh chives or parsley, wash thoroughly. Store leftover shepherd's pie covered in refrigerator for up to 3-5 days.

Gluten Free Vodka Pasta

35 MINS

4 PPL

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TABLE: 1 COUCH DINER: IZZI

-- CHICKEN PASTA --
gluten free pasta340 g
butter2 tablespoons
shallots, diced2
minced garlic1 tablespoon
tomato paste1/2 cup
vodka1/4 cup
red pepper flakes1/2 teaspoon
salt1/2 teaspoon
black pepper1/2 teaspoon
heavy cream2/3 cup
pasta water1/2 cup
grated parmesan cheese1/3 cup
fresh basil for garnish1/4 cup

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NUTRITION FOR BERNARD

Parmesan cheese offers calcium for strong bones. Tomato paste is rich in lycopene, an antioxidant.

HOW TO COOK

Bring a large pot of salted water to a boil and cook pasta according to package instructions. Be sure to reserve 1/2 cup of pasta water before draining.
Melt the butter over medium heat in a large pan. Add in the shallot and saute for 3-4 minutes or until the shallot is translucent.
Add in the garlic and saute for 1 more minute, then add in the tomato paste and saute for 2 minutes to help deepen the flavor.
Whisk in the vodka and let simmer so the alcohol cooks off, about 2-3 minutes.
Add in the red pepper flakes, salt, pepper and slowly whisk in the heavy cream. Whisk in the water, then reduce the heat to low and whisk in the parmesan cheese.
Once everything is glossy and well combined, add in the pasta and toss to combine. Garnish with fresh basil and red pepper flakes. Enjoy!

CHEF'S NOTES:

For a slightly lighter option, you can swap the heavy cream for half and half. The flavor will still be delicious and the sauce creamy, but it just won't be quite as rich.
Safety Note: Use pasteurized heavy cream and parmesan cheese. Wash fresh basil thoroughly. The alcohol in vodka cooks off during preparation. Store leftover pasta covered in refrigerator and consume within 3 days.

Gluten-free Zucchini Slice

55 MINS

12 PPL

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TABLE: 1 COUCH DINER: IZZI

extra virgin olive oil, plus 60ml (1/4 cup) extra2 teaspoons
smoked gluten-free bacon, finely chopped150 g
brown onion, finely chopped1
Coles Australian Free Range Eggs5
gluten-free self-raising flour100 g (2/3 cup)
gluten-free baking powder1 teaspoon
zucchini, coarsely grated, excess moisture squeezed2 (about 380g)
gluten-free cheddar, coarsely grated80 g
Rocket leaves or salad leaves, to serve

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NUTRITION FOR BERNARD

Eggs provide high-quality protein and choline for baby's brain development. Zucchini adds vitamins and fiber.

HOW TO COOK

Preheat oven to 200C/180C fan forced. Grease and line a 20 x 30cm slice pan with baking paper.
Heat the 2tsp oil in a small frying pan over high heat. Add the bacon and onion and cook, stirring often, for 7 minutes or until bacon is crisp and onion is soft. Set aside to cool slightly.
Use a fork to whisk the eggs in a large bowl until combined. Add the flour and baking powder and mix until smooth. Add the zucchini, cheese, bacon mixture and extra oil. Stir to combine. Pour the mixture into the prepared pan and bake for 30 minutes or slice is golden and set.
Cut slice into 12 pieces and serve with rocket.

CHEF'S NOTES:

Why does my zucchini slice seem wet? Zucchinis have a really high water content, and so while the flour will soak up a lot of the liquid, it's wise to use your hands to squeeze out some of the extra water after grating to prevent your slice from becoming mushy.
Check the cheese: Pre-grated cheese can contain gluten due to the anticaking agents used (wheat starch/cellulose). So, check the pack for details, or simply buy a gluten-free block of cheese and grate it yourself!
Be sure that you're buying gluten-free bacon as it can sometimes have some added when processed. Check the packet or ask at the deli counter. Coles bacon is gluten free.
Safety Note: Use pasteurized eggs and cheddar cheese. Cook bacon thoroughly until crisp. Wash zucchini and onion thoroughly. Squeeze excess moisture from grated zucchini with clean hands. Store leftover slice covered in refrigerator for up to 4 days.

Lasagna

260 MINS

10 PPL

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TABLE: 1 COUCH DINER: IZZI

-- RAGU BOLOGNESE --
olive oil1 tablespoon
onion, finely chopped (white, yellow or brown)1
carrot, peeled and very finely diced1 medium
celery stick, very finely diced1
garlic, minced2 cloves
beef mince (ground beef)1 kg / 2 lb
canned crushed tomato800 g / 28 oz
tomato paste1/4 cup
pinot noir red wine, or other dry red wine1 cup
beef bouillon cubes, crumbled3
bay leaves, dried or fresh2
dried thyme and oregano1/2 teaspoon EACH
Worcestershire Sauce2 teaspoons
sugar (if needed)1-2 teaspoons
salt and black pepper1/2 teaspoon
-- CHEESE SAUCE (BESCIAMELLA) --
butter60 g / 4 tablespoons
flour1/2 cup
milk, preferably full fat but low fat ok4 cups
gruyere or Colby cheese, shred yourself (or cheddar, Monterey Jack, OR 1 cup / 100g shredded parmesan)2 cups
freshly ground nutmeg Pinch
Salt and pepper
-- LASAGNA --
fresh lasagna sheets (or 250g/8oz dried)350 g/ 12 oz
mozzarella cheese, shred yourself1 1/2 cups (tightly packed)
Finely chopped basil or parsley, for garnish (optional)

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NUTRITION FOR BERNARD

Beef provides iron and protein essential for baby's development. The cheese sauce provides calcium for bone health.

HOW TO COOK

Heat oil in a large heavy based pot over medium heat. Add garlic, onion, celery and carrots. Cook for 10 minutes until softened and sweet – they should not brown (if they do, turn heat down).
Add beef, turn heat up and cook the beef, breaking it up as you go.
Once the beef has all turned brown, add the remaining Ragu ingredients EXCEPT the sugar.
Stir then adjust the heat so it is bubbling very gently. Place the lid on and cook for 1.5 – 2 hours, stirring every now and then, then remove the lid and simmer for 30 minutes.
The ragu is ready when the meat is really tender and the sauce has thickened and is rich. Adjust salt and pepper to taste, and add sugar if required.
Warm milk up in a saucepan (optional – just makes sauce thicken faster).
In a large saucepan, melt butter over medium low heat. Add flour and mix constantly for 1 minute.
Pour about 1 cup of the milk in, mixing as you go to incorporate into the flour mixture. Once mostly lump free, add remaining milk. Use a whisk if needed to make it lump free.
Turn heat up to medium high. Stir occasionally at first then regularly after a few minutes until sauce thickens – about 5 – 8 minutes. It should coat the back of the wooden spoon.
Remove from heat, add cheese, nutmeg, salt and pepper. Mix until the cheese is melted. The Sauce should be thick but still easily pourable – the consistency of heavy cream. If it's too thick, add a splash of water or milk.
Preheat oven to 180°C/350°F (177°C).
Use a 33 x 22 x 7 cm / 13 x 9 x 2.5" baking dish.
Smear a bit of Ragu on the base, then cover with lasagna sheets. Tear sheets to fit.
Spread over 2 1/2 cups of Ragu (enough to cover sheets), then drizzle over 1 cup of Cheese Sauce.
Top with lasagna sheets. Spread with another 2 1/2 cups of Ragu, then 1 cup of Cheese Sauce. Top with lasagna sheets then repeat 1 more time.
Top with a 4th layer of lasagna sheets, then pour over the remaining Cheese Sauce.
Sprinkle with Mozzarella, then bake for 25 minutes or until golden and bubbling.
Stand for 5 to 10 minutes before cutting and serving, garnished with basil or parsley if desired.

CHEF'S NOTES:

Pork addition – Some traditional versions use a combination of pork and beef. To do this, use 250g/8oz pork and 750g/1.5lb beef.
Shred your own cheese for silky smooth sauce, packet shredded contains anti-caking agents which can make your sauce grainy.
Safety Note: Cook ground beef to 71°C/160°F internal temperature - no pink should remain. Use pasteurized milk and cheeses. Wash all fresh vegetables (onion, carrot, celery, garlic) and herbs thoroughly before chopping.

Marry Me Chicken Pasta

30 MINS

6 PPL

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TABLE: 1 COUCH DINER: IZZI

-- CHICKEN PASTA --
boneless skinless chicken, cut into 1-inch pieces680 g
penne pasta283 g
salt1/2 teaspoon
pepper1/4 teaspoon
olive oil1 tablespoon
-- SAUCE --
butter3 tablespoons
garlic, minced2 teaspoons
flour3 tablespoons
chicken broth2 cups
heavy cream1 cup
parmesan cheese, grated1 cup
sun-dried tomatoes, drained1 cup
paprika1 teaspoon
dried Italian seasoning2 teaspoons
fresh basil for garnish

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NUTRITION FOR BERNARD

Chicken provides protein for tissue growth. Sun-dried tomatoes are a surprising source of iron and potassium.

HOW TO COOK

Cook the penne pasta according to package instructions. Drain the pasta and set aside while you prepare the chicken and sauce.
Cut boneless skinless chicken into 1-inch bite-sized pieces and season with salt and pepper.
In a large skillet, heat olive oil over medium-high heat. Add the chicken and cook for 6-8 minutes until the chicken is no longer pink and cooked through.
Transfer the cooked chicken to a plate and set it aside while you make the sauce.
Return to the same skillet, then add butter. Once it is melted, sauté the minced garlic for 30 seconds until it's fragrant. Add in flour and stir to make a paste.
Whisk in chicken broth, heavy cream, and parmesan cheese.
Stir in the drained sun-dried tomatoes, paprika, and dried Italian seasoning. Season with more salt and pepper if needed.
Simmer the sauce for a few minutes for it to thicken.
Return the chicken to the skillet along with the cooked pasta. Stir to coat the chicken and pasta in the sauce.
Garnish with chopped fresh basil leaves and additional parmesan cheese.

CHEF'S NOTES:

Safety Note: Cook chicken to 74°C/165°F internal temperature. Prevent cross-contamination by washing hands, utensils, and cutting boards after handling raw chicken. Use pasteurized heavy cream and parmesan cheese. Wash fresh basil thoroughly. Drain sun-dried tomatoes well.

Mushroom Pasta

20 MINS

2 PPL

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TABLE: 1 COUCH DINER: IZZI

-- PASTA (CHOOSE ONE) --
short pasta like orecchiette, penne, macaroni200 g
long pasta - spaghetti, fettucine160 g
-- GARLIC BUTTER MUSHROOMS --
mushrooms, sliced 1/2 cm / 1/5" thick400 g
unsalted butter, separated50 g
olive oil1 tbsp
garlic, finely minced2 cloves
salt and pepper1/2 tsp each
freshly grated parmesan cheese (or 1/4 cup store bought grated)1/2 cup
-- TO SERVE --
Parsley, finely chopped
Parmesan cheese, grated

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NUTRITION FOR BERNARD

Mushrooms are a rare food source of Vitamin D and antioxidants.

HOW TO COOK

Bring a large pot of salted water to the boil. Add the pasta into the pot when you start cooking the mushrooms.
Cook pasta per packet instructions minus 1 minute. RESERVE 1 mugful of pasta cooking liquid, then drain pasta.
Melt half butter and all oil in a large skillet over heat.
Add mushrooms and cook until water has leeched then evaporated, and the mushrooms start to turn golden around edges – around 5 minutes.
Halfway through cooking, add salt & pepper.
Add garlic and remaining butter, cook for 2 minutes until mushrooms and garlic are golden.
Add pasta, about 3/4 cup of reserved pasta water and parmesan. Toss gently or until water reduces and thickens into a saucy glaze that coats the pasta. If the pasta dries out, add more pasta water.
Taste and add more salt and pepper if needed.
Remove from stove and serve immediately, garnished with fresh parsley and parmesan cheese.

CHEF'S NOTES:

Pasta: You need slightly more if using short pasta for equivalent serving size. Orecchiette are shaped like mini bowls and are great for scooping up mushrooms.
Mushrooms: Any slicable type fine here. Fabulous with plain button mushrooms, extra good with Swiss Brown/Cremini.
Variations: Thyme also goes really well with this pasta. Sometimes add a splash of cream to the mushrooms for indulgence.
Butter: The minimum is 2 tbsp of butter + 1 tbsp olive oil, otherwise the pasta starts to get dry.
Safety Note: Clean mushrooms gently with a damp cloth or paper towel rather than soaking them in water. Wash fresh parsley thoroughly. Use pasteurized parmesan cheese.

Spinach & Artichoke Dip Pasta with Chicken

20 MINS

4 PPL

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TABLE: 1 COUCH DINER: IZZI

-- MAIN --
whole-wheat rotini pasta227 g
boneless, skinless chicken breasts4 115g
kosher salt, divided1/4 teaspoon
ground pepper, divided1/4 teaspoon
olive oil1 tablespoon
baby spinach, roughly chopped1 140g package
water1 tablespoon
reduced-fat cream cheese, cut into chunks115 g
reduced-fat milk3/4 cup
grated Parmesan cheese, plus more for garnish1/2 cup
garlic powder2 teaspoons
artichoke hearts, rinsed, squeezed dry and chopped28 g

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NUTRITION FOR BERNARD

Spinach provides folate and iron. Chicken offers lean protein, and milk/cheese boost calcium intake.

HOW TO COOK

Bring a large saucepan of water to a boil. Cook pasta according to package directions. Drain.
Sprinkle chicken with 1/8 teaspoon each salt and pepper. Heat oil in a large skillet over medium heat. Add the chicken and cook, turning once, until browned and an instant-read thermometer inserted into the thickest part registers 165°F (74°C). Transfer to a plate.
Combine spinach and water in a large saucepan. Cook over medium heat, stirring occasionally, until just wilted, about 2 minutes. Add cream cheese and milk to the pan; stir until the cream cheese is melted. Add Parmesan, garlic powder and the remaining 1/8 teaspoon each salt and pepper; cook, whisking, until thickened and bubbling. Add artichokes and the cooked pasta; toss to combine.
Divide the pasta mixture among 4 bowls. Thinly slice each chicken breast and arrange on top of the pasta. Sprinkle with additional Parmesan, if desired.

CHEF'S NOTES:

If you can find frozen artichoke hearts, they also work well in this recipe. Thaw before using.
Safety Note: Cook chicken breasts to 74°C/165°F internal temperature. Wash fresh spinach thoroughly, even if pre-washed. Rinse artichoke hearts well. Use pasteurized milk and cream cheese.

Bold & Spicy

Cajun Salmon w/ Mango Salsa

50 MINS

2 PPL

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TABLE: 1 COUCH DINER: IZZI

-- SALMON --
salmon filets2 115-170g
brown sugar1 1/2 teaspoons
paprika3/4 teaspoon
garlic powder3/4 teaspoon
onion powder3/4 teaspoon
dried oregano1/2 teaspoon
dried thyme1/2 teaspoon
ginger1/4 teaspoon
cayenne pepper1/8 teaspoon
salt1/4 teaspoon
olive oil1 tablespoon
-- MARINADE --
olive oil1 tablespoon
orange juice1 tablespoon
lime juice1 tablespoon
spice blend from above2 teaspoons
-- MANGO SALSA --
yellow mangoes2
red bell pepper1 small
diced red onion1/4 cup
cilantro4 tablespoons
fresh lime juice1-2 tablespoons
-- FOR SERVING --
cooked white rice1 cup
avocado1/2
chipotle aioli or other sauce, optional1/4 cup

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NUTRITION FOR BERNARD

Salmon is an excellent source of Omega-3 fatty acids (DHA), crucial for baby's brain and eye development.

HOW TO COOK

Whisk together the brown sugar and all spices for the salmon in a small dish.
In another dish, whisk together the orange juice, olive oil and lime juice along with 2 teaspoons of the spice blend.
Pour on top of the salmon and marinate for at least 30 minutes.
Meanwhile, dice the mangoes and peppers and add to a bowl with the onion, cilantro and lime juice. Set aside.
When the salmon is done marinating, sprinkle on top the rest of the spice blend and pat into the skin.
Heat 1 tablespoon of oil in a non-stick skillet. Once warm, add the salmon, skin side up and cook for 4-6 minutes, then flip and cook an additional 4-6 minutes or until cooked through the center.
It should easily flake off the skin when it is done. You can flip it back to be face down to get it nice and crispy and blackened if desired.
Serve with jasmine rice, mango salsa and a fresh squeeze of lime juice. Also delicious with chipotle aioli or other spicy sauce.

CHEF'S NOTES:

I recommend yellow mangoes for this recipe, but you can sub for the red variety if that's all you have access to.
Oven: To bake salmon, follow all of the same steps as usual, but add the marinated and seasoned salmon to a greased baking dish and bake at 200°C (400°F) for about 12 minutes or until cooked through the center. You can broil it for the final few minutes to get the top super crispy!
Air fryer: Follow all of the same instructions as usual, but air fry after marinating and seasoning in a greased air fryer basket at 190°C (380°F) for 8-12 minutes.
Safety Note: Cook salmon to 63°C/145°F until it flakes easily with a fork. Never reuse marinade that touched raw fish. Wash mangoes, bell pepper, cilantro, and onion thoroughly. Store leftover cooked salmon covered in refrigerator and consume within 2 days.

Curried Sausages

20 MINS

4 PPL

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TABLE: 1 COUCH DINER: IZZI

oil0.5 tablespoon
sausages, of choice600 g / 1.2lb
garlic, minced2 cloves
onion, halved and sliced1
carrot, peeled, sliced on the diagonal1
curry powder, or more1 tablespoon
flour, any type3 tablespoons
chicken stock/broth, low sodium2 cups (500ml)
sugar1 teaspoon
salt, plus more to taste1/2 teaspoon
black pepper1/2 teaspoon
peas, frozen1 cup

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NUTRITION FOR BERNARD

Pork sausages provide protein and iron. Peas add fiber and vitamins. Carrots provide beta-carotene for baby's development.

HOW TO COOK

Heat oil in a large skillet over medium high heat.
Cook sausages, turning to brown all over then remove. Optional: slice sausages into pieces on the diagonal.
In the same skillet, add garlic and onion. Cook for 2 minutes until translucent.
Add curry powder and stir for 30 seconds.
Add flour and mix for 30 seconds.
Gradually pour in chicken stock, mixing constantly.
Add carrots, sugar, salt and pepper, stir well.
Add sausages and peas, bring to simmer and cook for 3 minutes or until sauce thickens.
Serve over mashed potato, rice, pasta or noodles. For low carb, try mashed cauliflower!

CHEF'S NOTES:

Sausages – Pork sausages pictured. Try to get good ones that aren't packed with fillers. As a general rule of thumb, if the sausages are a uniform pink colour, they have lots of fillers in them. Look for sausages that have chunky bits of meat and fat in them – these are better flavour.
Curry Powder – I use Keens, mild. Use HOT if you can handle the heat!
Gluten free option – skip the flour. Mix 2 tbsp cornflour/cornstarch with 2 tbsp water. Add straight after adding stock – sauce will thicken as it simmers.
Safety Note: Cook sausages to 71°C/160°F internal temperature - no pink should remain. Peel and wash carrot thoroughly. Wash onion thoroughly. Store leftover curry covered in refrigerator and consume within 3 days.

Lamb Koftas with Yoghurt Dressing

30 MINS

8 PPL

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TABLE: 1 COUCH DINER: IZZI

-- KOFTAS --
lamb mince (ground lamb)500 g
onion, grated1/2
breadcrumbs, preferably panko1/4 cup
garlic, crushed2 cloves
chopped fresh coriander2 tablespoons
-- KOFTA SPICES --
cumin2 teaspoons
coriander2 teaspoons
paprika2 teaspoons
ground cinnamon1.5 teaspoons
cayenne pepper (this is a bit spicy, reduce to taste or leave out)3/4 teaspoon
cooking / kosher salt1 teaspoon
black pepper1/2 teaspoon
-- YOGHURT SAUCE --
yogurt, Greek or other thick plain1 cup
extra virgin olive oil1 tablespoon
garlic, crushed1 clove
cumin1 teaspoon
lemon juice1 tablespoon
salt and pepper, each1/4 teaspoon
-- TO SERVE --
skewers8
flatbreads or 4 large, warmed8 small
Shredded Red Cabbage, Carrot and Mint Salad OR shredded lettuce, tomato and onion slices

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NUTRITION FOR BERNARD

Lamb is rich in iron and zinc, supporting immune function. Yogurt adds calcium for bone health.

HOW TO COOK

Yogurt Sauce: Combine the yogurt sauce ingredients and leave in fridge for at least 20 minutes for the flavor to develop (overnight even better!)
Koftas: Grate the onion into the bowl using a standard box grater. Add remaining Kofta ingredients and mix well with your hands.
With damp hands, divide the meat into 8 equal pieces and push and shape the meat onto 8 skewers. Make them smooth (looks nicer, pictured!) or a bit nubbly (more surface area to brown!)
Stove: Preheat 1/2 tbsp oil in a large skillet over medium high heat. Cook in batches for 5 minutes in total, turning to brown evenly all over.
BBQ: BBQ on medium high for about 6 minutes, rotating to brown all over.
Broiler/oven grill: preheat and cook koftas 30cm/10" from heat source for 12 minutes, rotating as needed until lightly browned (you won't get as good a browning as stove/BBQ)
Do a DIY spread – pile everything onto a platter a make everyone serve themselves.
Get a flatbread, smear with Yogurt Sauce, top with Red Cabbage Mint Salad then Kofta, drizzle over more Yoghurt Sauce. Devour and be happy!

CHEF'S NOTES:

Soak Skewers – if using wooden or bamboo skewers and planning to cook on BBQ grill or under broil/oven grill, soak for for 30 minutes prior to threading meat on. If using metal skewers, cooking on stove or plate side of BBQ, no need to do this.
Safety Note: Cook lamb koftas to 71°C/160°F internal temperature throughout. Use pasteurized yogurt for the sauce. Wash fresh coriander and any vegetables thoroughly. Keep raw lamb separate from ready-to-eat ingredients.

Pork Stir Fry with Green Beans

15 MINS

2 PPL

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TABLE: 1 COUCH DINER: IZZI

-- STIR FRY --
green beans300 g
pork mince220 g
onion, finely chopped (about 1/2 cup)1/2 small
garlic cloves, finely chopped2
ginger, finely chopped2 tsp
peanut oil (or vegetable or canola)2 1/2 tbsp
-- SAUCE --
dark soy sauce1 tbsp
Chinese cooking wine (shaoxing wine)1 tbsp
white sugar1 tsp
Chilli Garlic Sauce1 1/2 tsp +
-- FOR SERVING --
rice of choice
sliced red chilli

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NUTRITION FOR BERNARD

Pork provides essential B-vitamins and protein. Green beans add fiber and folate.

HOW TO COOK

Sauce - Mix Sauce ingredients in a bowl.
Trim the stem end of the beans, then chop into 2 - 2.5cm / 4/5 - 1" pieces.
Char Beans: Heat 1 1/2 tbsp oil in a heavy based skillet over high heat (I use cast iron) until smoking. Add beans, spread out to cover base. Leave for 1 minute. Quick stir, spread out, cook for 30 seconds. Stir, then leave for 30 seconds, then repeat once more (so 2 1/2 minutes in total cook time) until beans are charred but tender crisp (not withered and floppy). Remove into bowl.
Sauté aromatics - Turn heat down to medium high, add 1 tbsp oil. Add onion, then garlic and ginger. Cook for 1 minute until edges of onion are golden.
Cook pork - Turn heat back up to high. Add pork and cook, breaking it up as you go. Cook for 2 minutes until the pork is cooked through, then add Sauce. Cook for 30 seconds, then add beans and stir for another 30 seconds.
Serve over rice. Garnish with slices of large red chilli (it's mild), entirely optional. To eat, mix the pork into the rice then eat it with a spoon - forget chopsticks for this one!

CHEF'S NOTES:

If using frozen beans, thaw and drain away excess water, and pat dry.
Chopping rather than mincing garlic and ginger stops them from sticking and burning on the extremely hot skillet.
Chinese cooking wine can be substituted with 1/4 cup chicken stock (low sodium) and expect to cook for an extra minute to let the sauce reduce.
Chilli Garlic Sauce can be substituted with sriracha, sambal oelak or any hot sauce that has a bit of a vinegary taste.
Safety Note: Cook ground pork to 71°C/160°F - no pink should remain. Prevent cross-contamination by washing hands, utensils, and cutting boards after handling raw pork. Wash green beans thoroughly. Peel fresh ginger before chopping.

San Choy Bow (Chinese Lettuce Wraps)

20 MINS

3 PPL

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TABLE: 1 COUCH DINER: IZZI

-- SAUCE --
cornflour / cornstarch1 1/4 teaspoons
water, separated3 tablespoons
light soy sauce1 1/2 tablespoons
dark soy sauce1 teaspoon
oyster sauce2 tablespoons
sesame oil1 teaspoon
Chinese cooking wine (or sub Mirin or dry sherry)2 tablespoons
white sugar (can omit)1 teaspoon
-- FILLING --
peanut oil1 tablespoon
garlic, minced1 clove large
ginger, minced1/2 teaspoon
pork mince (ground pork)300 g / 10oz
onion, finely chopped1/2
carrot, finely chopped1 small
canned water chestnuts, drained and finely chopped100 g/ 3.5oz
baby corn, canned or fresh, finely chopped5
mushrooms, finely chopped (shiitake is best, I used Swiss Brown)5
-- SERVING --
lettuce, preferably soft8 leaves large or 16 – 20 small
Crushed peanuts
Finely sliced scallions / shallots

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NUTRITION FOR BERNARD

Pork provides protein and iron. The vegetables add vitamins and fiber for a nutritious meal.

HOW TO COOK

Mix cornflour with 1 tbsp water until lump free. Then add remaining Sauce ingredients and mix.
Heat oil in a wok or large skillet over high heat. Add garlic and ginger, give it a quick stir then add onion.
Cook for 1 minute then add pork. Cook pork until it turns white.
Add all the vegetables. Cook for 2 minutes until the carrot is softened and pork is cooked through.
Add Sauce and cook for 1 1/2 minutes or until it thickens and glossy, coating the Filling.
Transfer Filling into serving bowl. Lay out lettuce leaves, peanuts and scallions on the side.
To serve, spoon some Filling into a lettuce leaf. Top with peanuts and scallions, bundle it up and enjoy!

CHEF'S NOTES:

Light soy sauce adds the salt and the dark soy sauce adds a touch of colour. You can sub the dark soy with more light soy sauce, or just sub both the light and dark with ordinary soy sauce. The filling will just be a bit lighter in colour.
Chinese cooking wine – sub with Mirin or dry sherry. For a non alcoholic option, use chicken broth/stock (low sodium) in place of the Chinese wine AND water in the Sauce.
Water chestnuts – These are a key ingredient in San Choy Bow as served at Chinese restaurants here in Australia, but can be skipped. They have a natural light flavour, but it's the texture that is unique – a fresh crunchiness. Nowadays these are sold in both the Asian and canned vegetable section of major supermarkets.
Lettuce – Typically served at Chinese restaurants using crisp iceberg lettuce leaves which are cut into neat rounds so they are all the same size. My preference is to use soft lettuce leaves like Butter Lettuce or Bibb Lettuce (US) because iceberg has a tendency to crack when rolled to eat, causing juices to run out.
Safety Note: Cook ground pork to 71°C/160°F - no pink should remain. Prevent cross-contamination by washing hands, utensils, and cutting boards after handling raw pork. Wash lettuce, carrot, onion, and mushrooms thoroughly. Drain canned water chestnuts and baby corn thoroughly. Peel fresh ginger before mincing.

Thai Beef Salad

25 MINS

2 PPL

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FRESH

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TABLE: 1 COUCH DINER: IZZI

-- DRESSING --
birds eye or Thai Chilli, deseeded and finely minced1/2 teaspoon
finely minced garlic (1/2 small clove)1/4 teaspoon
finely chopped cilantro/coriander stems1 tablespoon
white sugar2 1/4 teaspoons
fish sauce2 tablespoons
lime juice3 tablespoons
grapeseed oil (or canola or vegetable oil)1 tablespoon
cooking / kosher salt1 small pinch
-- SALAD --
good quality beef steak – sirloin, at room temperature200-250 g
oil (vegetable, peanut or canola oil)1 tablespoon
salt and pepper, each1/4 teaspoon
mixed lettuce leaves2 heaped cups
cherry tomatoes, halved10
red onion, very finely sliced1/4 small
cucumber (optional deseed), cut horizontally then cut into slices (about 1/3 cup)1/2
cilantro/coriander leaves, lightly packed1/4 cup
mint leaves, lightly packed1/4 cup
-- GARNISH --
finely chopped peanuts, roasted, unsalted1/4 cup
Extra cilantro/coriander and mint leaves

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NUTRITION FOR BERNARD

Beef provides highly absorbable heme iron to combat fatigue and support baby's blood supply.

HOW TO COOK

Place the birds eye chili, garlic, cilantro stems and a small pinch of salt into a mortar and pestle. Grind until a smooth paste forms.
Add the remaining Dressing ingredients. Adjust sugar, lime juice and fish sauce to taste. Set aside.
Alternative: Finely mince garlic, coriander and chilli. Use side of knife to smear into paste on cutting board, then shake in jar with remaining ingredients.
Preheat a skillet over high heat until screaming hot and smoking.
Drizzle the beef with 1/2 tbsp of oil on both sides, then sprinkle with a good pinch of salt and pepper. Cook the beef to your liking.
Cook times: for steak 2cm / 4/5" thick, 2 min on each side for well done (until internal temp is 71°C/160°F (71°C)) (ensure cooked through, no pink).
Remove the beef from the skillet onto a plate. Loosely tent with foil and set aside for 10 minutes to rest.
Place lettuce in a bowl, drizzle with 1 tbsp Dressing and toss.
Slice the beef thinly against the grain and place in a bowl with the remaining Salad ingredients. Dress with most remaining Dressing and toss gently.
Pile dressed lettuce onto plate(s), pile over beef and other salad ingredients.
Sprinkle with peanuts and garnish with extra cilantro/coriander and mint leaves if using, drizzle with remaining Dressing. Serve immediately!

CHEF'S NOTES:

Chilli – 1/2 tsp will be mildly spicy, 1 tsp will be decently spicy but not blow-your-head off. For mild, 1/4 tsp. Can sub with other chilli of choice, or use chilli paste.
Steak – any good steak suited to grilling. Sirloin, boneless rib eye, porterhouse, scotch fillet or rump steak, flank, flat iron.
Cutting the beef against the grain produces the most tender slices. To do this, look at the piece of steak and you will notice that most of the fibres are going in one direction. Turn the steak so the fibres are going left to right directly in front of you. Then cut across the fibres – i.e. 90 degrees perpendicular to the direction of the fibres.
Safety Note: Cook steak to at least 71°C/160°F - ensure cooked through with no pink for pregnancy safety. Wash lettuce, tomatoes, cucumber, cilantro, and mint thoroughly. Peel fresh ginger before mincing. Handle Thai chili with care - avoid touching eyes.

Vegan Red Lentil Curry

35 MINS

4 PPL

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TABLE: 1 COUCH DINER: IZZI

red lentils1 1/2 cups
coconut oil1 tablespoon
yellow onion, diced1 medium
garlic, minced4 cloves
fresh grated ginger1 tablespoon
serrano pepper, diced1
turmeric1/2 teaspoon
cumin1 teaspoon
curry powder1 tablespoon
garam masala1/2 teaspoon
salt1/2 - 1 teaspoon
coconut milk (I used full fat)28 g
crushed tomatoes28 g
low sodium veggie broth2 1/2 - 3 cups
chopped cilantro, plus more for garnish1/2 cup
coconut or brown sugar (optional)1 tsp

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NUTRITION FOR BERNARD

Red lentils are a fantastic source of plant-based iron and fiber.

HOW TO COOK

In a large pot or dutch oven, add the finely diced onion and coconut oil.
Saute for about 5 minutes or until the onion starts to look transluscent.
Add in the serrano pepper, garlic, grated ginger and chopped cilantro. If you like spice, include the pepper seeds, but otherwise leave them out.
Saute for 2-3 minutes.
Add in all of the spices - turmeric, cumin, curry powder, garam masala, sugar and salt.
Let all of the flavors blend for about 3 minutes.
Add in all remaining ingredients including the lentils/tomatoes, but only 2 1/2 cups worth of veggie broth.
Stir well to combine.
Bring to a boil, reduce heat to low and cover. Simmer for 20 minutes, stirring occasionally to make sure nothing burns.
Once it has thickened, taste and adjust seasonings as desired. If you used low sodium veggie broth, you may want some more salt. If you prefer a thinner consistency, you can stir in 1/2 cup of veggie broth. It will thicken as it sits in the fridge, so keep this in mind if you're prepping this ahead of time.
Top with chopped cilantro and red pepper flakes & enjoy! I like to serve this with white rice, but it's also delicious with steamed potatoes or just as is.

CHEF'S NOTES:

I sometimes have a hard time finding crushed tomatoes at the grocery store, so if you run into this problem as well, diced tomatoes will be fine. However, I recommend pulsing them in your blender before adding them to the curry just so you don't have really large tomato chunks.
I strongly recommend using fresh grated ginger for the best flavor, but if you don't have any, you can sub for 1 tsp dried ginger. Add it in with the rest of the spices instead of with the garlic.
Safety Note: Rinse red lentils thoroughly before cooking to remove debris. Wash onion and cilantro thoroughly. Peel fresh ginger before grating. Handle serrano pepper with care - remove seeds for less heat, avoid touching eyes. Store leftover curry covered in refrigerator for up to 5 days.

Vegan Thai Red Chickpea Curry

35 MINS

6 PPL

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TABLE: 1 COUCH DINER: IZZI

yellow or white onion, chopped1 large
minced garlic1 tablespoon
fresh grated ginger1 tablespoon
oil (I used coconut oil)2 tablespoons
full fat coconut milk1 cup
chopped or diced tomatoes28 g
ground turmeric1 teaspoon
thai red curry paste6 tablespoons
maple syrup1 tablespoon
tapioca starch1 1/2 tablespoons
salt1 teaspoon
black pepper1/4 teaspoon
chickpeas, drained and rinsed85 g

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NUTRITION FOR BERNARD

Chickpeas are a great source of iron and fiber. Turmeric offers natural anti-inflammatory benefits.

HOW TO COOK

Heat the oil in a large pot or pan over medium heat.
Add the onions and sauté until translucent (about 5-10 minutes on low heat).
Add in the garlic and ginger and saute an additional 1-2 minutes.
Add in all remaining ingredients aside from the chickpeas.
Transfer contents to a high speed blender or food processor and process until completely smooth.
Transfer back to the pan.
Let simmer on low heat until the sauce begins to thicken.
Once thickened, add in the drained and rinsed chickpeas. It will continue to thicken once you add the chickpeas, but if it's not thickening, whisk in another 1-2 teaspoons of tapioca starch. Keep in mind it will thicken quite a bit as it sits in the fridge, so keep this in mind if you're prepping this ahead of time.
Mix until everything is well combined and let simmer for 15 minutes, uncovered (this will help it thicken a bit more).
Serve with rice and garnish with cilantro and red pepper flakes. Enjoy!

CHEF'S NOTES:

You can use full fat or light coconut milk, I opted for full fat for a richer consistency.
Safety Note: Rinse canned chickpeas thoroughly. Wash onion thoroughly. Peel fresh ginger before grating. If garnishing, wash cilantro thoroughly. Store leftover curry covered in refrigerator for up to 5 days or freeze for up to 1 month.

Sandos

Chickpea Shawarma Sandwich

30 MINS

4 PPL

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FRESH

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TABLE: 1 COUCH DINER: IZZI

-- CHICKPEAS --
chickpeas (rinsed, drained and patted dry)28 g
grape seed or avocado oil1 tablespoon
cumin1 teaspoon
garlic powder1 teaspoon
sea salt1/2 teaspoon
black pepper1/2 teaspoon
smoked (or regular) paprika1/2 teaspoon
ground coriander1/4 teaspoon
cinnamon1/4 teaspoon
-- GARLIC DILL SAUCE --
Tzatziki [safe alternative]1/4 cup
lemon juice (juice of 1/2 lemon)~1 tablespoon
dried dill3/4 - 1 teaspoon
garlic, minced3 cloves
water or unsweetened almond milk (to thin)2-3 tablespoons
Sea salt to taste (optional)
-- FOR SERVING --
Vegan pita or flatbread (ensure gluten-free for GF eaters)
Sliced tomato (optional)
Sliced red onion (optional)
Romaine lettuce or fresh parsley, chopped (optional)
Chili garlic sauce (optional)

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NUTRITION FOR BERNARD

Chickpeas are a great plant-based protein and fiber source, helping to manage blood sugar levels.

HOW TO COOK

Preheat oven to 400°F (204°C) (204 C) and line a large baking sheet (or more if making larger batch) with foil or parchment paper.
In a small mixing bowl toss rinsed and dried chickpeas with oil and spices and spread on baking sheet. Bake for 25 minutes or until slightly crispy and golden brown. Once slightly cooled, sample and adjust seasonings as desired (I added a bit more sea salt, cumin and garlic powder for extra flavor).
While the chickpeas are roasting, prepare your sauce by adding Tzatziki, lemon juice, dill and garlic to a mixing bowl and whisking to combine. Add enough water or almond milk to thin so it's pourable (~2-3 Tbsp). Taste and adjust seasonings as needed. Add more garlic for more zing, salt for savoriness, lemon juice for freshness, and dill for a more intense herb flavor.
To serve, warm pitas or flatbread in the microwave for 15-30 seconds (or the still warm oven for 1 minute) and top with desired amount of chickpeas, sauce, and vegetables of choice.
Best when fresh, though leftover chickpeas and sauce will keep well stored separately in the refrigerator for 3-4 days.

CHEF'S NOTES:

You can sub 2-3 tsp fresh dill per 3/4-1 tsp dried dill.
In place of the individual spices you can add an equivalent amount of DIY Shawarma Spice Blend!
Safety Note: Rinse canned chickpeas thoroughly and pat dry before seasoning. Use pasteurized Greek yogurt or tzatziki. If adding vegetables, wash tomato, onion, lettuce, and parsley thoroughly. Store leftover chickpeas and sauce separately, covered in refrigerator for 3-4 days.

Sushi Sandwiches (Onigirazu)

45 MINS

4 PPL

EAT IT
FRESH

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TABLE: 1 COUCH DINER: IZZI

-- SPICY MAYO --
mayonnaise (preferably Kewpie)1/2 cup
sriracha1/2 cup
toasted sesame oil (optional)2 teaspoons
reduced-sodium soy sauce, divided6 teaspoons
-- SALMON & RICE --
skinless salmon, cut into 2 (227g) fillets454 g
Kosher salt
warm cooked plain sushi rice2 2/3 cups
furikake1 tablespoon
rice wine vinegar, divided3 tablespoons
granulated sugar, divided1 1/4 teaspoons
shredded purple cabbage1 cup
-- FOR ASSEMBLY --
sheets nori8 (8")
Persian cucumber, thinly sliced1
carrot, peeled, grated1 medium
avocado, sliced1

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NUTRITION FOR BERNARD

Seaweed is a natural source of iodine, crucial for baby's thyroid function. Salmon offers essential Omega-3s.

HOW TO COOK

Place a rack closest to broiler. Heat broiler to high. In a medium bowl, combine mayonnaise, sriracha, oil (if using), and 4 teaspoons soy sauce.
Place salmon on a large foil-lined baking sheet; season all over with 1 teaspoon salt. Spoon 1 tablespoon spicy mayo on each fillet and rub all over. Broil salmon, watching closely, until tops start to brown and blister, 9 to 11 minutes.
Meanwhile, in a large bowl, toss rice, furikake, 1 tablespoon vinegar, 1 teaspoon sugar, and remaining 2 teaspoons soy sauce until combined. In a small bowl, toss cabbage, 1/4 teaspoon salt, and remaining 2 tablespoons vinegar and 1/4 teaspoon sugar until combined.
Transfer salmon to another medium bowl and add 2 tablespoons spicy mayo. Using a fork, break salmon into small pieces and toss until coated.
On a work surface, arrange a sheet of nori with a point facing you. Spoon 1/3 cup rice mixture into the center. Using wet fingers, pat rice into a square. Top with 1/4 cup salmon mixture, spreading over rice. Layer with 4 slices cucumber, 2 tablespoons cabbage mixture, 1 tablespoon grated carrot, 2 slices avocado, and 2 tablespoons spicy mayo. Fold top corner of sheet down over the center. Repeat with bottom, left, and right corners to make a square pouch, enclosing fillings. Tightly wrap with plastic wrap. Repeat with remaining sheets and filling. Let sit 10 minutes.
Unwrap sushi sandwich and slice in half. Serve with remaining spicy mayo alongside.

CHEF'S NOTES:

How to make sushi rice: All you'll need to do for this recipe is follow the steps on the packaging. They should include rinsing, soaking, boiling, and simmering the rice.
Safety Note: Cook salmon to 63°C/145°F until it flakes easily. Wash cucumber, cabbage, and carrot thoroughly. Use pasteurized mayonnaise if pregnant. Store wrapped sandwiches in refrigerator and consume within 1 day.

Brekkie

Yogurt Chia Pudding

245 MINS

2 PPL

ASSEMBLE
FRESH

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TABLE: 1 COUCH DINER: IZZI

plain yogurt1 cup
almond milk, or any non-dairy milk1 cup
maple syrup, optional2 tablespoons
chia seeds1/4 cup
vanilla extract, optional1 teaspoon
-- OPTIONAL ADD-INS/TOPPINGS --
fruit, strawberries, blackberries, and bananas1 cup
nuts, or seeds1/2 cup
-- FOR ASSEMBLY --

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NUTRITION FOR BERNARD

Chia seeds are an excellent source of fiber and Omega-3s. Yogurt provides probiotics for digestion and calcium for bone health.

HOW TO COOK

Whisk together yogurt, almond milk, maple syrup, and vanilla extract in a medium-sized bowl.
Add chia seeds to yogurt mixture, wait for 5 minutes and give it another mix. We do this because chia seeds tend to stick together when mixed with liquid. Doing so helps break up any lingering clumps of chia seeds.
Cover with stretch film, and refrigerate for at least 4 hours or overnight.
When ready to serve, ladle into bowls and top each bowl with fresh berries and nuts. Serve while still cold.

CHEF'S NOTES:

Adjust consistency: In my experience, the ratio of 1 cup of yogurt + 1 cup of milk to ¼ cup of chia seed provides the best pudding-like texture. As always, you can adjust the quantities to suit your taste. More seeds will equal a thicker chia pudding.
Make it your own: This is a delicious base recipe for chia pudding in which you add your toppings of choice. Have fun with different flavors like almond extract, unsweetened cocoa powder, protein powder, or matcha powder; swirl in your favorite fruit jam like strawberry or raspberry, or add texture and crunch with coconut flakes, hemp seeds, almonds, cashews, and more.
Safety Note: Use pasteurized yogurt and milk. Wash all fresh fruit toppings (berries, etc.) thoroughly before adding. If using nuts or seeds as toppings, ensure they're fresh and properly stored.

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