#20: These Are My Approved Dinners

These are adult portions.

#1: Farmer’s Salad

Ingredients: extra virgin olive oil (1 tbsp), sheep cheese (100 g), apple cider vinegar (1 tbsp), onion (50 g), carrots (50 g), lettuce (50 g), broad beans (100 g), peas (100 g), salt, pepper, garlic (1 clove), mixed herbs.

Estimated price: € 3.00

Here’s how to do it:

1. In a pre-heated pan, add one teaspoon of extra virgin olive oil and 1 tablespoon of apple cider vinegar. Then add diced onion, carrots, garlic, and peeled broad beans and peas. Sprinkle with salt, pepper, and mixed herbs. Cook for around 10 - 15 minutes.

2. When finished, add everything to a bed of washed lettuce and cut-up sheep cheese (Maltese Gbejna is ideal).

Nutritional information:

• Protein: 25 g

• Carbohydrate: 32 g

• Fats: 17 g

• Total calories: 399 kcal

#2: Steak And Vegetables

Ingredients: Fillet steak (200 g), asparagus (200 g), cherry tomatoes (three), mixed salad leaves (a handful), extra virgin olive oil (2 tsp), vinegar (1 tsp), salt and pepper. For a vegan alternative, you can use Tofu instead of beef.

Estimated price: € 9.00

Here’s how to do it:

1. Preheat a cast-iron pan on low to medium heat, brushed with 1 tsp of extra virgin olive oil.

2. Add the fillet steak on one side and the asparagus and tomatoes on the other. Cook for three to six minutes; until the steak is cooked according to your preference (NB: a ‘rare’ steak requires less time). Add salt, pepper, olive oil (1 tsp), and vinegar (1 tsp) to the mixture. Stir the vegetables and flip over the meat regularly.

3. Assemble on a plate, over a handful of mixed leaves (lettuce, or spinach).

4. For a vegan alternative, use tofu instead of fillet steak. You can prepare the tofu steak in the same way.

Nutritional information:

• Protein: 50 g

• Carbohydrate: 8 g

• Fats: 14 g

• Total calories: 339 kcal

Nutritional information (V) if tofu is used instead of steak:

• Protein: 38 g

• Carbohydrate: 11 g

• Fats: 18 g

• Total calories: 336 kcal

#3: Millet And Black Bean Salad (V)

Ingredients: millet (75 g), black beans (200 g), mango (165 g), red pepper (one whole, diced), avocado (1/2 whole, diced), coriander (1/2 cup diced), red onion (1/4 whole, diced), extra virgin olive oil (2 tbsp), lime juice (2 tbsp), honey (1/2 tbsp), dijon mustard (1 tsp), garlic (one clove), salt, pepper.

Estimated price: € 5.00

Here’s how to do it:

1. Add water and millet to a medium-sized pot and place over high heat. Bring the mixture to a boil, then cover, reduce heat to low, and cook for 15 minutes. After 15 minutes, remove the pot from the hob and fluff the millet with a fork.

2. While the millet is cooking, chop up all the fruits and veggies. Once done, add them to a large bowl along with the cooked millet.

3. In a separate small bowl, whisk together the extra virgin olive oil, fresh lime juice, honey, dijon mustard, garlic, salt, and pepper.

4. Pour the dressing over the millet salad and toss to combine.

Nutritional information (V):

• Protein: 26 g

• Carbohydrate: 143 g

• Fats: 24 g

• Total calories: 863 kcal

Nutritional information (V) if mango and honey are removed:

• Protein: 25 g

• Carbohydrate: 110 g

• Fats: 23 g

• Total calories: 732 kcal

#4: Egg And Avocado Bowl

Ingredients: Egg (one or two), blueberries (40 g), avocado (1/2 half), cherry tomatoes (six whole), cucumber (100 g), chickpeas (200 g), onion (1/4 whole), spinach (50 g), flaxseeds (1 tbsp), garlic (one clove), extra virgin olive oil (1 tsp), lemon juice (1 tbsp), honey (1 tsp), salt, pepper and mixed herbs.

Estimated price: € 3.50

Here’s how to do it:

1. Place a 50 g bed of spinach in a bowl.

2. Dice the fruit and vegetables (except blueberries) and organise them around the bowl, placing each over the spinach bed.

3. Bring water to a boil in a small saucepan and add one or two eggs. After eight minutes, peel the shells off, cut each egg in half, and place in the bowl.

4. Sprinkle the salad bowl with 1 tbsp of flaxseeds.

5. In a separate small bowl, whisk together the extra virgin olive oil, fresh lemon juice, honey, garlic, salt, and pepper.

6. Pour the dressing over the salad and toss to combine.

Nutritional information (with one egg):

• Protein: 31 g

• Carbohydrate: 72 g

• Fats: 37 g

• Total calories: 721 kcal

Nutritional information (with two eggs):

• Protein: 37 g

• Carbohydrate: 73 g

• Fats: 42 g

• Total calories: 794 kcal

Nutritional information (with one and no honey):

• Protein: 31 g

• Carbohydrate: 64 g

• Fats: 37 g

• Total calories: 689 kcal