Meals
Recipes, written out.
Every dish the three patterns name, with what goes in it and how it is made. Times and portions, and nothing to count.
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25 recipes
Morning5 minutesGreek yoghurt with walnuts and figs
Assembled rather than cooked. A bowl, a spoon, five minutes.
5 ingredients · Serves 1
Vegetarian
Morning8 minutesWholegrain toast, olive oil, tomato
The Catalan breakfast. The fastest thing in this list, and among the best.
5 ingredients · Serves 1
Vegan
Morning12 minutesEggs with spinach and a little feta
One pan, seven minutes, and enough salt in the cheese to need none added.
5 ingredients · Serves 1
Vegetarian
Morning10 minutesPorridge with banana and milk
Cooked slowly enough to go creamy, which is the only technique it has.
5 ingredients · Serves 1
Vegetarian
Morning10 minutesOats with berries and pumpkin seeds
Frozen berries work as well as fresh here, and are usually better in winter.
5 ingredients · Serves 1
Vegan
Morning5 minutesOvernight oats with almond butter
Five minutes tonight buys a breakfast that is ready before you are.
5 ingredients · Serves 1
Vegan
Midday35 minutesLentil salad with roasted peppers and parsley
Better on the second day, which makes it the useful thing to cook on a Sunday.
7 ingredients · Serves 2
Vegan
Midday40 minutesBarley with grilled courgette and white beans
The barley does the work; the courgette only needs colour on it.
6 ingredients · Serves 2
Vegan
Midday25 minutesChicken and mixed leaves with a lemon dressing
The dressing is the recipe. The chicken is just what it happens to be on.
7 ingredients · Serves 2
Poultry
Midday35 minutesTuna, brown rice, cucumber and tomato
A lunchbox that survives a morning in a bag, dressed while the rice is warm.
7 ingredients · Serves 2
Pescatarian
Midday45 minutesBean and vegetable soup with wholegrain bread
One pot, four portions, and better every time it is reheated.
10 ingredients · Serves 4
Vegan
Midday45 minutesChickpea and roasted vegetable bowl with tahini
One tray in the oven, one sauce in a jar, assembled in a bowl.
9 ingredients · Serves 2
Vegan
Evening30 minutesBaked sardines or salmon with greens
Twenty minutes, one tray, and the greens cook in what comes off the fish.
6 ingredients · Serves 2
Pescatarian
Evening45 minutesWhite bean and tomato stew with bread
Store-cupboard the whole way down, and it tastes like it took longer.
7 ingredients · Serves 4
Vegan
Evening25 minutesPrawns, garlic, olive oil, wholewheat pasta
Everything happens in the time the pasta takes, so read it through first.
7 ingredients · Serves 2
Pescatarian
Evening40 minutesBaked cod, broccoli, sweet potato
One tray, staggered: the potatoes go in first and the fish joins them late.
6 ingredients · Serves 2
Pescatarian
Evening55 minutesTurkey chilli with beans and brown rice
Makes four, freezes well, and the beans are doing more of the work than the mince.
10 ingredients · Serves 4
Poultry
Evening40 minutesLentil curry with spinach
Red lentils collapse on their own, so the pan does most of the cooking unattended.
10 ingredients · Serves 4
Vegan
Evening30 minutesTofu and vegetable stir-fry with brown rice
Press the tofu while the rice cooks and the rest is eight minutes of noise.
10 ingredients · Serves 2
Vegan
Something small10 minutesHummus with carrot and cucumber
Cold water is the trick. It is what makes shop hummus pale and light.
9 ingredients · Serves 4
Vegan
Something small5 minutesOlives and a little cheese
Barely a recipe. Warming the olives is the whole of it.
5 ingredients · Serves 2
Vegetarian
Something small7 minutesEdamame with sea salt and lemon
Five minutes from the freezer, and slow to eat, which is half the point.
4 ingredients · Serves 2
Vegan
Something small3 minutesA pear and a few walnuts
The smallest thing here. Toasting the walnuts is optional and worth it.
2 ingredients · Serves 1
Vegan
Something small7 minutesYoghurt with toasted almonds and cinnamon
Unsalted nuts and plain yoghurt, which is what makes it a DASH one.
4 ingredients · Serves 1
Vegetarian
Something small35 minutesSpiced roasted chickpeas
Dry them properly or they steam. That is the only thing that can go wrong.
5 ingredients · Serves 4
Vegan
Every recipe here belongs to one of the three ways of eating, and the pattern is where its evidence lives. Read the patterns. This is general wellness and educational content, not medical advice, diagnosis or treatment.