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Ingredients (serves 2–3)

• 2 medium carrots, peeled and cut into fries
• 1 medium sweet potato, peeled and cut into fries
• 1 zucchini, cut into sticks
• 1–2 tsp olive oil (or avocado oil)
• ½ tsp garlic powder
• ½ tsp smoked paprika (optional)
• ¼ tsp black pepper
• ¼ tsp salt (or to taste)
• Optional: pinch of cayenne for heat

Instructions

1. Preheat oven to 425°F (220°C) and line a baking sheet with parchment paper.
2. Toss veggies: In a large bowl, combine all cut vegetables, oil, and seasonings. Toss well so everything is coated.
3. Arrange on baking sheet: Spread fries in a single layer, leaving space between sticks for crispiness.
4. Bake: 20–25 minutes, flipping halfway through, until golden and crispy at the edges.
5. Serve: Sprinkle with fresh herbs (like parsley or thyme) or serve with a vegan dipping sauce (ketchup, sriracha mayo, or tahini).

Tips for Extra Crispy Fries:

• Pat veggies dry before tossing with oil.
• Don’t overcrowd the baking sheet—use two sheets if needed.
• Toss fries halfway through baking for even crispiness.
• Use cornstarch or chickpea flour (1 tsp per cup veggies) for a slightly crunchier coating.

Nutrition Estimate (per serving, 1 cup fries)

Calories: 120 kcal, Protein: 2 g, Fat: 3 g, Carbs: 22 g, Fiber: 4 g, Sugar: 7 g

Adapted from BBC Good Food

The dish is baked until bubbling and golden, creating a comforting seafood gratin with bright Mediterranean flavors.

Ingredients

3 tablespoons olive oil
1 large onion, thinly sliced
1 fennel bulb (about 250 g), trimmed and thinly sliced
3 large garlic cloves, finely sliced
1 heaped teaspoon coriander seeds, lightly crushed
120 ml white wine
2 × 400 g cans chopped tomatoes
A good pinch of saffron
1 bay leaf
1 tablespoon fresh lemon juice
1 small bunch parsley leaves roughly chopped
1 kg mixed skinless fish fillets (such as cod, haddock, hake or pollock), cut into chunks
75 g finely grated Parmesan cheese
45 g panko or coarse dried breadcrumbs
Freshly ground black pepper
Green salad, to serve (optional)

Instructions

1. Heat the olive oil in a large wide saucepan over medium heat. Add the onion, fennel, garlic and crushed coriander seeds and cook gently for about 15 minutes, stirring occasionally, until the vegetables are soft and lightly golden.
2. Add the white wine and cook for 2–3 minutes to allow the alcohol to evaporate slightly. Stir in the chopped tomatoes, saffron and bay leaf. Season lightly with salt and pepper, bring to a gentle simmer and cook for about 12–15 minutes, stirring occasionally, until the sauce thickens slightly.
3. Stir the lemon juice and most of the chopped parsley into the tomato mixture. Add the fish pieces and gently mix to coat them in the sauce.
4. Cover the pan and simmer gently for about 4 minutes, stirring once very carefully so the fish keeps its shape. The fish should be just starting to cook but still slightly underdone.
5. Preheat the oven to 220°C. 
6. Spoon the fish and sauce mixture evenly into six small ovenproof gratin dishes or a medium baking dish.
7. In a small bowl, combine the grated Parmesan, breadcrumbs, remaining parsley and a little black pepper. Sprinkle the mixture evenly over the fish.
8. Bake for about 18–20 minutes until the topping is golden brown and the sauce is bubbling around the edges. Let the gratin rest for a few minutes before serving.

Nutrition facts per serving (1 gratin portion, approximately 320 g / 11.3 oz):

Calories 398 kcal, Fat 17.6 g, Carbohydrates 15.2 g, Dietary Fiber 3.1 g, Sugars 6.8 g, Protein 41.5 g, Sodium 612 mg

Ingredients (4 servings)

• 1 cup strawberries
• ½ cup fresh lemon juice
• 1 cup coconut water (for electrolytes)
• 2 tablespoons maple syrup or agave (optional)
• 1 teaspoon lemon zest
• Pinch of sea salt
• 1 scoop vanilla or unflavored vegan protein powder (pea or pea/rice blend works well)

Instructions

1. Blend: Add strawberries, lemon juice, coconut water, maple syrup, lemon zest, salt, and protein powder to a blender. Blend until completely smooth.
2. Strain (optional): If you prefer a smoother Italian ice, strain out strawberry seeds.
3. Freeze: Pour the mixture into a shallow dish and place in the freezer.
4. Scrape for texture: Every 30 minutes, scrape the mixture with a fork to create the classic fluffy Italian ice texture.
5. Serve: After 3–4 hours, scoop into cups and enjoy.

Nutrition Facts (Per serving)

Calories ~60 kcal, Protein ~5 g, Carbohydrates ~11 g, Total Sugars ~7 g, Fiber ~1 g, Fat 

~0.5 g, Sodium ~80 mg, Vitamin C, ~40% Daily Value, Potassium ~150 mg

These baked chicken nuggets are a healthier, family-friendly twist on a classic favorite. Crispy on the outside, tender on the inside, and paired with sweet, roasted carrots, they make a perfect meal for a special weeknight.

Ingredients
1 Tablespoon olive oil (for pan)
2 boneless, skinless chicken breasts (about 1–1¼ pounds)
½ teaspoon kosher salt
¼ teaspoon black pepper
1 egg
¼ cup water
½ cup panko breadcrumbs or whole-grain breadcrumbs
½ cup grated Parmesan cheese
1 teaspoon dried oregano
⅛ teaspoon cayenne pepper
2 medium carrots, peeled and sliced
10 Brussel sprouts, cut into halves
1 Tablespoon olive oil (for carrots)
1 Tablespoon honey
1 teaspoon Herbes de Provence
½ teaspoon kosher salt (for carrots)
¼ teaspoon black pepper (for carrots)

Instructions

1. Preheat the oven to 375°F and lightly coat a baking sheet with 1 Tablespoon olive oil.
2. Cut the chicken into small, even cubes and sprinkle with ½ teaspoon salt and ¼ teaspoon black pepper.
3. In a small bowl, whisk together the egg and ¼ cup water until combined.
4. In a medium dish, combine the panko or breadcrumbs, grated Parmesan, dried oregano, and cayenne pepper.
5. Dip each piece of chicken first into the egg mixture, then roll in the crumb mixture to coat evenly, and lay onto the pre-heated baking sheet without crowding.
6. In a separate small bowl, combine the carrot slices, Brussel sprouts, 1 Tablespoon olive oil, honey, Herbes, ½ teaspoon salt, and ¼ teaspoon black pepper, tossing to coat.
7. Arrange the vegetables on the baking sheet next to the coated chicken nuggets.
8. Bake everything in the preheated oven for about 15 minutes, until the chicken is no longer pink inside and the vegetables are tender and lightly caramelized.

Nutrition facts per serving (1 plate, 350 g / 12.3 oz):

Calories 448 kcal, Fat 16.1 g, Carbohydrates 30.2 g, Dietary Fiber 5.6 g, Sugars 10.4 g, Protein 42.3 g, Sodium 812 mg.