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Functional Health Coach | Mathew Gomes

Longevity & Health with Mathew Gomes
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Rekha Recipes

REKHA’S Lunch & Dinner Meals

14 NEW RECIPES FOR TWO

How This Book Is Designed

These are original, ingredient-constrained adaptations of established, highly reviewed recipe patterns. Each dish was rebuilt for two people, lunch or dinner, low carbohydrate intake and practical Hong Kong sourcing.

THE COMPLETE-MEAL FORMULA

  • Protein first: each meal begins with poultry, eggs, tofu or tempeh rather than treating protein as a garnish.
  • Vegetable volume: non-starchy vegetables provide fibre, micronutrients, colour and texture.
  • Fat quality: olive oil, avocado oil, coconut, nuts, seeds and measured dairy are used for flavour and satiety—not as unlimited calories.
  • Plant diversity: herbs, spices, cruciferous vegetables, leafy greens, alliums and fermented foods rotate across the collection.
  • Practicality: every recipe uses a normal oven, pan or tray and is designed for a working-day lunch or dinner.

WHAT FUNCTIONAL HEALTH MEANS HERE

The collection supports the foundations that food can influence: protein adequacy, glucose stability, fibre intake, gut ecology, micronutrient density, vascular-friendly fat choices and meal satisfaction. No recipe is a treatment, and no single meal can cover every need; rotation across the week is the plan.

KETO AND MEDICATION NOTE

Individual carbohydrate tolerance, sodium needs and fat tolerance vary. People using glucose-lowering drugs, blood-pressure drugs, diuretics or potassium-altering medicines should coordinate major carbohydrate or electrolyte changes with their clinician.

Contents

  1. Keralan Coconut Chicken with Green Beans and Spinach
  2. Tandoori Chicken with Charred Cauliflower, Broccoli and Mint Yogurt
  3. Chicken Shawarma Cabbage Bowls with Sesame-Garlic Yogurt
  4. Lemon-Oregano Chicken with Eggplant, Tomato and Olives
  5. Dijon-Thyme Chicken with Mushrooms, Leeks and Asparagus
  6. Smoky Paprika Chicken with Peppers, Zucchini and Almonds
  7. Chicken Cacciatore with Mushrooms, Peppers, Zucchini and Olives
  8. Herb Chicken Kofta Patties with Broccoli and Cucumber-Dill Yogurt
  9. Palak Tofu with Cauliflower, Ginger and Coconut
  10. Roasted Eggplant and Tempeh Bake with Tomato, Herbs and Pine Nuts
  11. Tomato-Mushroom Egg Skillet with Spinach, Olives and Parmesan
  12. Paprika Tempeh and Cabbage Skillet with Sauerkraut and Dill
  13. Kimchi Tofu with Bok Choy, Mushrooms and Sesame
  14. Cauliflower-Brie Dinner Bake with Spinach, Eggs and Walnuts

 

SOUTH INDIAN INSPIRED

  1. Keralan Coconut Chicken with Green Beans and Spinach

A fragrant one-pan curry with tender chicken, crisp green beans and leafy greens in a light coconut broth.

Serves 2  |  Prep 10 min  |  Cook 22 min  |  approx. 43–47 g protein and 9–11 g net carbs per person

SHOPPING LIST

Chicken thighs; green beans; spinach; unsweetened coconut milk; coconut oil; green onions; garlic; ginger; turmeric; cumin; coriander; cayenne; lime; cilantro; sea salt; black pepper.

INGREDIENTS FOR 2 PERSONS

  • 400 g boneless skinless chicken thighs, cut into 3 cm pieces
  • 250 g green beans, trimmed and halved
  • 180 g spinach
  • 200 ml unsweetened coconut milk
  • 1 tablespoon virgin coconut oil
  • 3 green onions, sliced
  • 2 garlic cloves, finely chopped
  • 2 teaspoons grated ginger
  • 1/2 teaspoon turmeric
  • 1/2 teaspoon cumin
  • 1 teaspoon ground coriander
  • Cayenne to taste
  • 1 tablespoon lime juice
  • 2 tablespoons chopped cilantro
  • Sea salt and black pepper

METHOD

  1. Heat coconut oil in a wide pan. Brown the chicken for 4 minutes, then move it to one side.
  2. Add green onions, garlic, ginger, turmeric, cumin, coriander and cayenne. Stir for 30 seconds.
  3. Add green beans and coconut milk. Cover and simmer for 10–12 minutes, until the chicken is cooked and the beans are tender-crisp.
  4. Fold in spinach until wilted. Finish with lime, cilantro and black pepper; add salt only after tasting.

FUNCTIONAL HEALTH FOCUS

Chicken anchors the meal with complete protein. Green beans and spinach add fibre, folate, magnesium and potassium, while the spices and herbs widen plant-compound diversity. Coconut milk is measured so flavour does not become excessive energy.

 

NORTH INDIAN INSPIRED

  1. Tandoori Chicken with Charred Cauliflower, Broccoli and Mint Yogurt

Hot-roasted yogurt-spiced chicken with deeply browned cruciferous vegetables and a cool mint finish.

Serves 2  |  Prep 12 min plus 20 min marinating  |  Cook 22 min  |  approx. 45–49 g protein and 9–11 g net carbs per person

SHOPPING LIST

Chicken thighs; cauliflower; broccoli; Greek yogurt; lemon; garlic; ginger; cumin; coriander; turmeric; paprika; cayenne; mint; olive oil; sea salt; black pepper.

INGREDIENTS FOR 2 PERSONS

  • 400 g boneless skinless chicken thighs
  • 250 g cauliflower florets
  • 220 g broccoli florets
  • 180 g full-fat unsweetened Greek yogurt, divided
  • 1 tablespoon extra-virgin olive oil
  • 1 tablespoon lemon juice
  • 2 garlic cloves, crushed
  • 2 teaspoons grated ginger
  • 1 teaspoon cumin
  • 1 teaspoon ground coriander
  • 1/2 teaspoon turmeric
  • 1 teaspoon paprika
  • Cayenne to taste
  • 2 tablespoons chopped mint
  • Sea salt and black pepper

METHOD

  1. Mix 100 g yogurt with lemon, garlic, ginger, cumin, coriander, turmeric, paprika, cayenne and pepper. Coat the chicken and rest for 20 minutes.
  2. Heat the oven to 220°C. Toss cauliflower and broccoli with olive oil and a small pinch of salt on a large tray.
  3. Add the chicken in a single layer. Roast for 20–22 minutes, turning the vegetables once, until browned and cooked through.
  4. Mix the remaining yogurt with mint and a teaspoon of water. Serve beside the hot chicken and vegetables.

FUNCTIONAL HEALTH FOCUS

Yogurt helps keep the chicken tender while contributing protein and calcium. Broccoli and cauliflower provide fibre and cruciferous plant compounds. High-heat browning builds satisfaction without breading or sweet sauce.

 

LEBANESE INSPIRED

  1. Chicken Shawarma Cabbage Bowls with Sesame-Garlic Yogurt

Warm spiced chicken over crisp cabbage, cucumber and herbs, finished with a creamy ground-sesame sauce.

Serves 2  |  Prep 15 min  |  Cook 12 min  |  approx. 41–45 g protein and 7–9 g net carbs per person

SHOPPING LIST

Chicken breast or thighs; cabbage; cucumber; Greek yogurt; sesame seeds; lemon; garlic; cumin; coriander; paprika; cinnamon; parsley; mint; olive oil; sea salt; black pepper.

INGREDIENTS FOR 2 PERSONS

  • 380 g chicken breast or boneless thighs, thinly sliced
  • 250 g cabbage, finely shredded
  • 160 g cucumber, diced
  • 140 g full-fat unsweetened Greek yogurt
  • 25 g sesame seeds, toasted and finely ground
  • 1 tablespoon extra-virgin olive oil
  • 1 tablespoon lemon juice
  • 2 garlic cloves, crushed
  • 1 teaspoon cumin
  • 1 teaspoon ground coriander
  • 1 teaspoon paprika
  • 1/8 teaspoon cinnamon
  • 2 tablespoons chopped parsley
  • 1 tablespoon chopped mint
  • Sea salt and black pepper

METHOD

  1. Mix chicken with half the oil, cumin, coriander, paprika, cinnamon, half the garlic and black pepper.
  2. Heat a wide pan until hot. Cook the chicken for 8–10 minutes, turning until browned and cooked through.
  3. Mix yogurt, ground sesame, lemon, remaining garlic and 1–2 tablespoons water.
  4. Divide cabbage and cucumber between bowls. Add chicken, herbs and the sesame-garlic yogurt; drizzle with the remaining oil.

FUNCTIONAL HEALTH FOCUS

The bowl combines a strong protein anchor with raw vegetable fibre and measured unsaturated fat. Sesame contributes minerals; garlic, herbs and spices increase flavour and plant diversity without added sugar.

 

GREEK INSPIRED

  1. Lemon-Oregano Chicken with Eggplant, Tomato and Olives

A bright one-pan Greek-style dinner with golden eggplant, juicy chicken and a concentrated lemon-herb finish.

Serves 2  |  Prep 10 min  |  Cook 25 min  |  approx. 42–46 g protein and 8–10 g net carbs per person

SHOPPING LIST

Chicken thighs; eggplant; tomatoes; olives; lemon; garlic; oregano; rosemary; olive oil; parsley; sea salt; black pepper.

INGREDIENTS FOR 2 PERSONS

  • 400 g boneless skinless chicken thighs
  • 350 g eggplant, cut into 2 cm cubes
  • 150 g tomatoes, cut into wedges
  • 14 olives
  • 1 1/2 tablespoons extra-virgin olive oil
  • 1 tablespoon lemon juice
  • 2 garlic cloves, sliced
  • 1 teaspoon oregano
  • 1/2 teaspoon rosemary
  • 2 tablespoons chopped parsley
  • Sea salt and black pepper

METHOD

  1. Heat the oven to 220°C. Toss eggplant with 1 tablespoon oil, oregano, rosemary, pepper and a small pinch of salt. Roast for 10 minutes.
  2. Add chicken, tomatoes, olives and garlic to the tray. Drizzle with the remaining oil and roast for 14–16 minutes.
  3. Check that the chicken is cooked through and the eggplant is soft and browned.
  4. Finish with lemon and parsley. Rest for 3 minutes before serving.

FUNCTIONAL HEALTH FOCUS

Chicken supplies complete protein; eggplant, tomato, olives, garlic and herbs create a Mediterranean plant matrix. Olive oil is used deliberately, while lemon lifts flavour and reduces the need for heavy sauces.

FRENCH INSPIRED

  1. Dijon-Thyme Chicken with Mushrooms, Leeks and Asparagus

A fast bistro-style skillet with browned chicken and vegetables in a light mustard-cream sauce.

Serves 2  |  Prep 12 min  |  Cook 20 min  |  approx. 44–48 g protein and 9–11 g net carbs per person

SHOPPING LIST

Chicken breast; mushrooms; leek; asparagus; heavy cream; Dijon mustard; butter; thyme; lemon; parsley; sea salt; black pepper.

INGREDIENTS FOR 2 PERSONS

  • 400 g chicken breast, cut into thick strips
  • 220 g mushrooms, sliced
  • 120 g leek, thinly sliced and washed
  • 240 g asparagus, cut into 5 cm lengths
  • 80 ml heavy cream
  • 1 tablespoon Dijon mustard, no added sugar
  • 1 tablespoon butter
  • 1/2 teaspoon thyme
  • 1 teaspoon lemon juice
  • 2 tablespoons chopped parsley
  • Sea salt and black pepper

METHOD

  1. Melt half the butter in a wide pan. Brown the chicken for 5–6 minutes; remove to a plate.
  2. Add remaining butter, mushrooms, leek and thyme. Cook for 6 minutes until browned and soft.
  3. Add asparagus, cream and mustard. Return chicken and simmer gently for 5–6 minutes until cooked through.
  4. Finish with lemon, parsley and black pepper. Taste before adding salt.

FUNCTIONAL HEALTH FOCUS

The meal delivers substantial protein with mushrooms, leek and asparagus for fibre, potassium and varied plant compounds. Mustard and herbs create intensity, allowing the cream portion to stay modest.

 

SPANISH INSPIRED

  1. Smoky Paprika Chicken with Peppers, Zucchini and Almonds

A colourful skillet of paprika chicken, sweet peppers and zucchini finished with toasted almonds and lemon.

Serves 2  |  Prep 10 min  |  Cook 18 min  |  approx. 43–47 g protein and 8–10 g net carbs per person

SHOPPING LIST

Chicken thighs; bell peppers; zucchini; tomatoes; almonds; paprika; garlic; parsley; lemon; olive oil; cayenne; sea salt; black pepper.

INGREDIENTS FOR 2 PERSONS

  • 400 g boneless skinless chicken thighs, cut into strips
  • 180 g bell peppers, sliced
  • 300 g zucchini, cut into half-moons
  • 100 g tomatoes, diced
  • 30 g almonds, roughly chopped
  • 1 tablespoon extra-virgin olive oil
  • 2 garlic cloves, sliced
  • 1 1/2 teaspoons paprika
  • Cayenne to taste
  • 1 tablespoon lemon juice
  • 2 tablespoons chopped parsley
  • Sea salt and black pepper

METHOD

  1. Toast almonds in a dry wide pan for 2 minutes; remove.
  2. Add olive oil and chicken. Season with paprika, cayenne and pepper; brown for 6 minutes.
  3. Add peppers, zucchini, tomatoes and garlic. Cook for 8–10 minutes until the chicken is done and vegetables remain slightly firm.
  4. Finish with lemon, parsley and toasted almonds.

FUNCTIONAL HEALTH FOCUS

Peppers and tomatoes add colourful carotenoids; zucchini adds volume and potassium; almonds contribute magnesium and texture. The chicken provides the protein base without breading or sweet glaze.

 

ITALIAN INSPIRED

  1. Chicken Cacciatore with Mushrooms, Peppers, Zucchini and Olives

A lighter, lower-carbohydrate cacciatore: browned chicken simmered briefly with vegetables, herbs and olives.

Serves 2  |  Prep 12 min  |  Cook 24 min  |  approx. 43–47 g protein and 9–11 g net carbs per person

SHOPPING LIST

Chicken thighs; mushrooms; bell pepper; zucchini; tomatoes; olives; garlic; basil; oregano; olive oil; sea salt; black pepper.

INGREDIENTS FOR 2 PERSONS

  • 400 g boneless skinless chicken thighs
  • 180 g mushrooms, sliced
  • 150 g bell pepper, sliced
  • 220 g zucchini, cut into chunks
  • 150 g tomatoes, chopped
  • 12 olives, halved
  • 1 tablespoon extra-virgin olive oil
  • 2 garlic cloves, chopped
  • 1 teaspoon oregano
  • 2 tablespoons torn basil
  • Sea salt and black pepper

METHOD

  1. Heat olive oil in a lidded pan. Brown chicken for 4 minutes per side; remove.
  2. Add mushrooms and pepper. Cook over medium-high heat for 5 minutes, then add garlic and oregano.
  3. Add zucchini, tomatoes, olives and 60 ml water. Return chicken, cover and simmer for 10–12 minutes.
  4. Uncover for the final 2 minutes to concentrate the sauce. Finish with basil and black pepper.

FUNCTIONAL HEALTH FOCUS

A large vegetable volume supports fibre and micronutrient intake while chicken maintains protein adequacy. Olives and olive oil provide flavour and unsaturated fat; the short simmer preserves texture.

 

TURKISH INSPIRED

  1. Herb Chicken Kofta Patties with Broccoli and Cucumber-Dill Yogurt

Juicy pan-seared chicken patties with cumin and herbs, served with charred broccoli and a cool yogurt sauce.

Serves 2  |  Prep 15 min  |  Cook 16 min  |  approx. 44–48 g protein and 7–9 g net carbs per person

SHOPPING LIST

Minced chicken; broccoli; cucumber; Greek yogurt; flaxseed; green onions; garlic; cumin; coriander; paprika; parsley; dill; lemon; olive oil; sea salt; black pepper.

INGREDIENTS FOR 2 PERSONS

  • 400 g minced chicken
  • 280 g broccoli florets
  • 160 g cucumber, grated and squeezed dry
  • 140 g full-fat unsweetened Greek yogurt
  • 1 tablespoon ground flaxseed
  • 2 green onions, finely sliced
  • 1 garlic clove, crushed
  • 1 teaspoon cumin
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon paprika
  • 2 tablespoons chopped parsley
  • 1 tablespoon chopped dill
  • 1 tablespoon lemon juice
  • 1 tablespoon extra-virgin olive oil
  • Sea salt and black pepper

METHOD

  1. Mix chicken, flaxseed, green onions, garlic, cumin, coriander, paprika, parsley, pepper and a small pinch of salt. Shape into six patties.
  2. Heat half the oil and cook patties for 4–5 minutes per side until fully cooked.
  3. In the same pan, add remaining oil and broccoli. Cook for 5–6 minutes until browned and tender-crisp.
  4. Mix yogurt, cucumber, dill and lemon. Serve three patties per person with broccoli and sauce.

FUNCTIONAL HEALTH FOCUS

Chicken and yogurt provide complete protein; broccoli adds fibre and cruciferous compounds. Flax helps bind the patties and contributes fibre, while the herb-yogurt sauce keeps the meal fresh without bread.

 

SOUTH ASIAN VEGETARIAN INSPIRED

  1. Palak Tofu with Cauliflower, Ginger and Coconut

A creamy green tofu curry with spinach, cauliflower and warming spices, designed as a full lunch or dinner.

Serves 2  |  Prep 12 min  |  Cook 20 min  |  approx. 27–31 g protein and 9–11 g net carbs per person

SHOPPING LIST

Firm tofu; spinach; cauliflower; unsweetened coconut milk; coconut oil; green onions; garlic; ginger; cumin; coriander; turmeric; cayenne; lemon; sea salt; black pepper.

INGREDIENTS FOR 2 PERSONS

  • 400 g firm tofu, pressed and cut into cubes
  • 300 g spinach
  • 300 g cauliflower, cut into small florets
  • 160 ml unsweetened coconut milk
  • 1 tablespoon virgin coconut oil
  • 3 green onions, sliced
  • 2 garlic cloves, chopped
  • 2 teaspoons grated ginger
  • 1 teaspoon cumin
  • 1 teaspoon ground coriander
  • 1/2 teaspoon turmeric
  • Cayenne to taste
  • 1 tablespoon lemon juice
  • Sea salt and black pepper

METHOD

  1. Heat half the oil and brown tofu on two sides for 6–7 minutes; remove.
  2. Add remaining oil, green onions, garlic, ginger and spices. Stir for 30 seconds.
  3. Add cauliflower, coconut milk and 100 ml water. Cover and simmer for 8–10 minutes.
  4. Add spinach and tofu. Cook for 3 minutes, then finish with lemon and black pepper.

FUNCTIONAL HEALTH FOCUS

Tofu supplies plant protein and calcium when calcium-set. Spinach and cauliflower add folate, vitamin C, fibre and cruciferous compounds. Ginger and spices build flavour without sugar or flour.

 

LEBANESE VEGETARIAN INSPIRED

  1. Roasted Eggplant and Tempeh Bake with Tomato, Herbs and Pine Nuts

A savoury layered bake of roasted eggplant, crumbled tempeh, tomato, herbs and a light yogurt finish.

Serves 2  |  Prep 15 min  |  Cook 28 min  |  approx. 31–35 g protein and 9–11 g net carbs per person

SHOPPING LIST

Tempeh; eggplant; tomatoes; Greek yogurt; pine nuts; garlic; parsley; mint; cumin; paprika; lemon; olive oil; sea salt; black pepper.

INGREDIENTS FOR 2 PERSONS

  • 300 g tempeh, coarsely crumbled
  • 350 g eggplant, cut into 1.5 cm cubes
  • 150 g tomatoes, diced
  • 100 g full-fat unsweetened Greek yogurt
  • 20 g pine nuts
  • 1 1/2 tablespoons extra-virgin olive oil
  • 2 garlic cloves, chopped
  • 1/2 teaspoon cumin
  • 1/2 teaspoon paprika
  • 2 tablespoons chopped parsley
  • 1 tablespoon chopped mint
  • 1 tablespoon lemon juice
  • Sea salt and black pepper

METHOD

  1. Heat the oven to 220°C. Toss eggplant with 1 tablespoon oil, cumin, paprika and pepper. Roast for 15 minutes.
  2. Heat remaining oil in a pan. Brown tempeh for 5 minutes, then add garlic and tomatoes for 2 minutes.
  3. Combine tempeh mixture with eggplant in a small baking dish. Bake for 8 minutes.
  4. Mix yogurt with lemon and mint. Spoon over the bake and finish with parsley and toasted pine nuts.

FUNCTIONAL HEALTH FOCUS

Tempeh adds fermented plant protein; eggplant and tomato provide fibre and colourful plant compounds. Yogurt and pine nuts add protein, calcium and minerals, while herbs and lemon keep the dish bright.

 

SICILIAN INSPIRED

  1. Tomato-Mushroom Egg Skillet with Spinach, Olives and Parmesan

A robust lunch-or-dinner egg skillet with garlic, herbs, mushrooms, spinach and a Parmesan finish.

Serves 2  |  Prep 10 min  |  Cook 18 min  |  approx. 28–32 g protein and 6–8 g net carbs per person

SHOPPING LIST

Eggs; mushrooms; tomatoes; spinach; olives; Parmesan; garlic; basil; oregano; paprika; olive oil; sea salt; black pepper.

INGREDIENTS FOR 2 PERSONS

  • 6 eggs
  • 220 g mushrooms, sliced
  • 180 g tomatoes, diced
  • 160 g spinach
  • 12 olives, sliced
  • 50 g Parmesan, finely grated
  • 1 tablespoon extra-virgin olive oil
  • 2 garlic cloves, chopped
  • 1 teaspoon oregano
  • 1/2 teaspoon paprika
  • 2 tablespoons torn basil
  • Sea salt and black pepper

METHOD

  1. Heat olive oil in a lidded skillet. Brown mushrooms for 6 minutes, then add garlic, oregano and paprika.
  2. Add tomatoes and cook for 4 minutes. Fold in spinach until wilted, then scatter in olives.
  3. Make six wells and crack in the eggs. Cover and cook on low for 5–7 minutes, until whites set and yolks remain soft.
  4. Finish with Parmesan, basil and black pepper. Serve as a main meal, not with bread.

FUNCTIONAL HEALTH FOCUS

Eggs and Parmesan provide protein, choline and calcium. Mushrooms, tomato, spinach, olives, garlic and herbs create high plant diversity in one pan, with only a measured amount of cheese and oil.

 

BALKAN VEGETARIAN INSPIRED

  1. Paprika Tempeh and Cabbage Skillet with Sauerkraut and Dill

A tangy, warming skillet combining browned tempeh, cabbage, mushrooms and sauerkraut.

Serves 2  |  Prep 12 min  |  Cook 18 min  |  approx. 29–33 g protein and 8–10 g net carbs per person

SHOPPING LIST

Tempeh; cabbage; sauerkraut; mushrooms; Greek yogurt; green onions; paprika; mustard; dill; butter; black pepper; sea salt.

INGREDIENTS FOR 2 PERSONS

  • 300 g tempeh, cut into small cubes
  • 300 g cabbage, finely shredded
  • 100 g sauerkraut with no added sugar, well drained
  • 160 g mushrooms, sliced
  • 80 g full-fat unsweetened Greek yogurt
  • 3 green onions, sliced
  • 1 tablespoon butter
  • 1 1/2 teaspoons paprika
  • 2 teaspoons mustard, no added sugar
  • 1 tablespoon chopped dill
  • Black pepper and sea salt

METHOD

  1. Melt half the butter in a wide pan. Brown tempeh for 6 minutes; remove.
  2. Add remaining butter, mushrooms and green onions. Cook for 4 minutes, then add cabbage and paprika.
  3. Cook for 6 minutes until cabbage softens but retains bite. Fold in tempeh, sauerkraut and mustard for 2 minutes.
  4. Remove from heat. Finish with dill, black pepper and small spoonfuls of yogurt. Taste before adding salt.

FUNCTIONAL HEALTH FOCUS

Tempeh provides fermented plant protein, while cabbage, mushrooms and sauerkraut diversify fibre and fermentation. Mustard, paprika and dill create a satisfying flavour profile without grain or sweet sauce.

 

KOREAN-INSPIRED VEGETARIAN

  1. Kimchi Tofu with Bok Choy, Mushrooms and Sesame

A fast savoury stir-fry using miso and kimchi for depth, with no soy sauce or added sugar.

Serves 2  |  Prep 12 min  |  Cook 15 min  |  approx. 27–31 g protein and 7–9 g net carbs per person

SHOPPING LIST

Firm tofu; bok choy; mushrooms; kimchi; miso; sesame seeds; green onions; ginger; garlic; avocado oil; lime; black pepper.

INGREDIENTS FOR 2 PERSONS

  • 400 g firm tofu, pressed and cubed
  • 350 g bok choy, stems and leaves separated
  • 200 g mushrooms, sliced
  • 100 g kimchi with no added sugar
  • 20 g miso
  • 20 g sesame seeds, toasted
  • 3 green onions, sliced
  • 2 teaspoons grated ginger
  • 1 garlic clove, chopped
  • 1 tablespoon avocado oil
  • 1 tablespoon lime juice
  • Black pepper

METHOD

  1. Mix miso with 60 ml warm water and lime juice.
  2. Heat avocado oil in a wide pan. Brown tofu for 6 minutes, turning once.
  3. Add mushrooms, bok choy stems, ginger and garlic. Cook for 4 minutes; add bok choy leaves for 2 minutes.
  4. Lower the heat. Fold in kimchi and miso mixture for 1 minute. Finish with green onions, sesame and black pepper.

FUNCTIONAL HEALTH FOCUS

Tofu contributes plant protein; bok choy and mushrooms add fibre, potassium and varied micronutrients. Kimchi and miso supply fermented flavours, while sesame adds minerals and texture. Heat is kept brief after adding fermented foods.

 

FRENCH VEGETARIAN INSPIRED

  1. Cauliflower-Brie Dinner Bake with Spinach, Eggs and Walnuts

A crustless savoury bake with cauliflower, spinach, Brie and walnuts—substantial enough for dinner.

Serves 2  |  Prep 12 min  |  Cook 25 min  |  approx. 35–39 g protein and 7–9 g net carbs per person

SHOPPING LIST

Eggs; cauliflower; spinach; Brie; cottage cheese; walnuts; thyme; butter; mustard; sea salt; black pepper.

INGREDIENTS FOR 2 PERSONS

  • 6 eggs
  • 320 g cauliflower, cut into small florets
  • 180 g spinach
  • 120 g Brie, diced
  • 180 g full-fat cottage cheese
  • 25 g walnuts, roughly chopped
  • 1 teaspoon butter
  • 1 teaspoon mustard, no added sugar
  • 1/2 teaspoon thyme
  • Sea salt and black pepper

METHOD

  1. Heat the oven to 195°C. Butter a small baking dish. Steam cauliflower for 5 minutes; drain very well.
  2. Wilt spinach in a dry pan, cool briefly and squeeze out excess water.
  3. Whisk eggs, cottage cheese, mustard, thyme and black pepper. Fold in cauliflower, spinach and half the Brie.
  4. Pour into the dish. Top with remaining Brie and walnuts. Bake for 20–25 minutes until just set and golden.

FUNCTIONAL HEALTH FOCUS

Eggs, cottage cheese and Brie create a strong protein and calcium base. Cauliflower and spinach add fibre, folate and plant compounds; walnuts contribute unsaturated fat and texture. Draining the vegetables prevents a watery bake.

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