Chicken Farfalle in Creamy Eggplant Sauce

with mushrooms, parsley and a twist of lemon

Family
Total time: 30 min. • Based on 2 servings

Potato wedges Middle Eastern

spice blend

Chicken breast Cucumber

with herbs

Tomato Mayonnaise

Radicchio & Mini tortillas

iceberg lettuce
A fresh start
Decide which recipes to cook first by checking the expiration date of each
ingredient. Make sure to wash and weigh your fresh fruits and vegetables.

Equipment
Aluminum foil, 2x frying pan, small bowl, salad bowl

Ingredients for 1-6 servings

1p 2p 3p 4p 5p 6p
Potato wedges* (g) 200 400 600 800 1000 1200
Middle Eastern spice blend (sachet(s)) ⅓ ⅔ 1 1⅓ 1⅔ 2
Chicken breast with herbs* (pcs) 1 2 3 4 5 6
Cucumber* (piece(s)) 1/4 1/2 3/4 1 11/4 1½ Step 1: Step 2:
Tomato (piece(s)) 1 2 3 4 5 6 • Preheat the oven to 200°. • Add 1/2 tbsp sunflower oil per person to a second frying pan over
Mayonnaise* (g) 25 50 75 100 125 150 • Add 1/2 tbsp sunflower oil per person to a frying pan over medium-high heat.
Radicchio & iceberg lettuce* (g) 50 100 150 200 250 300 medium-high heat. • Fry the chicken breast for 2 - 3 minutes per side until cooked.
Mini tortillas (piece(s)) 2 4 6 8 10 12
• Add the Middle Eastern spice blend and the potato wedges to the • Reduce the heat and continue frying for another 4 - 5 minutes.
Not included
pan and toss well to coat. • Meanwhile, chop the cucumber into crescents and dice the tomato.
Sunflower oil (tbsp) 1 2 3 4 5 6
• Fry the potato wedges for 20 - 25 minutes over medium-high heat, • In a salad bowl, combine (per person) 1/2 tbsp each of extra
Mustard (tsp) 1 2 3 4 5 6
tossing regularly. virgin olive oil and white wine vinegar. Season to taste with salt
Honey (tsp) 1 2 3 4 5 6
Extra virgin olive oil (tbsp) ½ 1 1½ 2 2½ 3 and pepper.
White wine vinegar (tbsp) ½ 1 1½ 2 2½ 3
Salt & pepper to taste
* keep in the refrigerator

Nutritional values
Per serving Per 100g
Energy (kJ/kcal) 3372 /806 552 /132
Total fat (g) 42 7
Of which: saturated (g) 5,0 0,8
Carbohydrates (g) 68 11
Of which: sugars (g) 9,4 1,5
Fibre (g) 9 1
Protein (g) 34 5
Salt (g) 2,0 0,3

Allergens
Always remember to check the ingredient label for the most accurate information
regarding allergens and traces. Step 3:
• Add the lettuce, cucumber and tomato to the salad bowl and toss
well with the dressing, then set aside.
• In a small bowl, combine the mayonnaise with (per person) 1 tsp
each of mustard and honey.
• Season to taste with salt and pepper. Wrap the tortillas in
aluminum foil in pairs, and heat in the oven for 2 - 3 minutes.
• Take the chicken from the pan and cut into strips 1 - 2cm thick.
Step 4:
• Spread two tortillas per person with the honey-mustard sauce.
• Top with the chicken strips and the salad, and fold the
tortillas closed.
• Serve with the potato wedges and the rest of the salad, with the
remaining honey-mustard sauce on the side.
Enjoy!

Week 48 | 2022
Middle Eastern-Spiced Conchiglie Al Forno
with smokey tomato ketchup, mozzarella & pecorino
Veggie Nice & Fast Family
Total time: 25 min. • Based on 2 servings

Onion Garlic

Romano pepper Middle Eastern

spice blend

Conchiglie Mozzarella

Roma tomato Passata

Smokey tomato Fresh basil

ketchup

Grated pecorino
A fresh start
Decide which recipes to cook first by checking the expiration date of each
ingredient. Make sure to wash and weigh your fresh fruits and vegetables.

Equipment
Pan with lid attachment, baking dish, sauté pan

Ingredients for 1-6 servings

1p 2p 3p 4p 5p 6p
Onion (piece(s)) ½ 1 1 2 2 3
Garlic (cloves) 1 2 3 4 5 6
Romano pepper* (piece(s)) ½ 1 2 2 3 3
Middle Eastern spice blend (sachet(s)) ½ 1 1½ 2 2½ 3 Step 1: Step 2:
Conchiglie (g) 90 180 270 360 450 540 Preheat the oven to 220°. Boil plenty of water in a pan with a lid for the Chop the onion and crush or mince the garlic. Dice the Romano
Mozzarella* (piece(s)) ½ 1 1½ 2 2½ 3 conchiglie and crumble 1/4 stock cube per person into the pan. Cook pepper. Heat 1/2 tbsp olive oil in a sauté pan and fry the onion and
Tomato (piece(s)) 1 2 3 4 5 6 the conchiglie, covered, for 14 - 16 minutes, then drain and set aside. garlic for 2 minutes over medium-high heat. Add the Romano pepper
Passata (ml) 100 200 300 390 500 590 and Middle-Eastern spice blend and fry for another 4 minutes.
Smokey tomato ketchup* (g) 30 60 90 120 150 180 Meanwhile, tear the mozzarella into small pieces and dice the tomato.
Fresh basil* (g) 5 10 15 20 25 30
Grated Pecorino* (g) 20 40 60 80 100 120
Not included
Vegetable stock cube (pcs) ¼ ½ ¾ 1 1¼ 1½
Olive oil (tbsp) ½ 1 1½ 2 2½ 3
Salt & pepper to taste
* keep in the refrigerator

Nutritional values
Per serving Per 100g
Energy (kJ/kcal) 3039 /726 606 /145
Total fat (g) 26 5
Of which: saturated (g) 13,6 2,7
Carbohydrates (g) 86 17
Of which: sugars (g) 17,0 3,4
Fibre (g) 9 2
Protein (g) 32 6
Salt (g) 2,6 0,5

Allergens
Always remember to check the ingredient label for the most accurate information
regarding allergens and traces. Step 3: Step 4:
Add the tomato and passata to the pan, stir and cook for another Tear the basil leaves from the sprigs and roughly chop the leaves.
2 minutes. Mix in the conchiglie and season with salt and pepper. Serve the conchiglie on plates and garnish with the remaining
Transfer the conchiglie to a baking dish and add the mozzarella pecorino and the basil.
pieces on top. Finish with half of the grated pecorino and the
smokey tomato ketchup. Bake in the oven for 5 minutes, or until the Enjoy!
mozzarella has melted.

Week 48 | 2022
Eggplant Lasagne with Homemade Creamy Sauce
with fresh lasagne sheets, spinach & aged cheese

Veggie
Total time: 60 min. • Based on 2 servings

Eggplant Onion

Garlic Italian herbs

Spinach Cooking cream

Grated aged cheese Fresh lasagne sheets

A fresh start
Decide which recipes to cook first by checking the
expiration date of each ingredient. Make sure to
wash and weigh your fresh fruits and vegetables.
Equipment
Parchment-lined baking sheet, whisk, sauté pan,
baking dish
Ingredients for 1 - 6 servings
1p 2p 3p 4p 5p 6p
Eggplant* (piece(s)) ½ 1 1½ 2 2½ 3
Onion (piece(s)) ½ 1 1½ 2 2½ 3 Step 1: Step 2: Step 3:
Garlic (clove(s)) 1 2 3 4 5 6 Preheat the oven to 220° and prepare the stock. Cut Transfer the eggplant slices to a parchment-lined Add the flour to the sauté pan and fry for 2 minutes.
Italian herbs the eggplant into slices of max. 0.5cm thick. baking sheet and rub with the majority of the olive Add a third of the stock and stir with a whisk until
¼ ½ ¾ 1 1¼ 1½
(sachet(s)) oil and some salt and pepper. Roast in the oven for the stock has been absorbed and the sauce reduces.
Spinach* (g) 100 200 300 400 500 600 10 minutes. Leave the oven on. In the meantime, Repeat this 2 more times with the rest of the stock.
Cooking cream* (ml) 50 100 150 200 250 300 chop the onion and crush or mince the garlic. Heat Stir the sauce until smooth, bring to a boil and leave
Grated aged the butter in a sauté pan and fry the onion and to simmer until it has the consistency of cream.
25 50 75 100 125 150
cheese* (g)
garlic for 2 minutes on medium-high heat.
Fresh lasagne
100 200 300 400 500 600
sheets* (g)
Not included
Vegetable stock (ml) 250 500 750 1000 1250 1500
Olive oil (tbsp) 1 2 3 4 5 6
Butter (tbsp) 1¼ 2½ 3¾ 5 6¼ 7½
Flour (tbsp) 1¼ 2½ 3¾ 5 6¼ 7½
Salt & pepper to taste
* keep in the refrigerator

Nutritional values
Per serving Per 100g
Energy (kJ/kcal) 3664 /876 494 /118
Total fat (g) 50 7
Of which: saturated (g) 24,5 3,3
Carbohydrates (g) 77 10
Of which: sugars (g) 10,0 1,4
Fibre (g) 6 1
Protein (g) 26 4
Salt (g) 3,4 0,5 Step 4: Step 5: Step 6:
Add 3/4 sachet Italian herbs per person to the sauce Grease the oven dish with the rest of the olive oil Leave the lasagne to rest for 3 minutes to allow it to
Allergens and tear the spinach into the sauté pan (in batches, and pour some of the sauce into the dish. Cover the firm up, then serve the lasagne on plates.
Always remember to check the ingredient label for the most
accurate information regarding allergens and traces. if needed). Allow to shrink while stirring. Then add layer of sauce with a layer of lasagne sheets and
the cooking cream, a third of the grated aged place some of the sliced eggplant onto the sheets.
cheese and some salt and pepper to taste. Repeat this process until you have no more sauce
Enjoy!
left. Finish with a layer of sauce, topped with the
remaining cheese. Bake the lasagne for
30 - 35 minutes in the oven.

Week 48 | 2022
Swedish-Style Meatballs in Creamy Gravy
with baby potatoes, broccoli and cranberry chutney
Nice & Fast Family
Total time: 20 min. • Based on 2 servings

Broccoli Baby potatoes

Beef-pork meatballs Soy sauce

Heavy cream Cranberry chutney

Gomashio & Onion

garden herb mix
A fresh start
Decide which recipes to cook first by checking the expiration date of each
ingredient. Make sure to wash and weigh your fresh fruits and vegetables.

Equipment
Whisk, frying pan, pan with lid

Ingredients for 1-6 servings

1p 2p 3p 4p 5p 6p
Broccoli* (g) 180 360 540 720 900 1080
Baby potatoes (g) 250 500 750 1000 1250 1500
Beef-pork meatballs* (piece(s) 3 6 9 12 15 18
Soy sauce (ml) 10 20 30 40 50 60 Step 1: Step 2:
Heavy cream* (ml) 100 200 300 400 500 600 Prepare the stock. Boil plenty of water in a pan with a lid for the Boil the potatoes, covered, for 12 - 15 minutes. Add the broccoli for the
Cranberry chutney* (g) 40 80 120 160 200 240 baby potatoes and broccoli. Cut the broccoli into florets and dice final 4 - 6 minutes, then drain and set aside. Cut the meatballs in half.
Gomashio & garden herb mix (sachet(s)) ¼ ½ ¾ 1 1¼ 1½ the stem. Wash and halve the baby potatoes, cutting any large ones
Onion (piece(s)) ½ 1 1½ 2 2½ 3 into quarters.
Not included
Vegetable stock (ml) 50 100 150 200 250 300
Mustard (tsp) 1 2 3 4 5 6
Butter (tbsp) ½ 1 1½ 2 2½ 3
Flour (tsp) 1 2 3 4 5 6
Salt & pepper to taste
* keep in the refrigerator

Nutritional values
Per serving Per 100g
Energy (kJ/kcal) 3851 /920 492 /117
Total fat (g) 50 6
Of which: saturated (g) 23,9 3,1
Carbohydrates (g) 76 10
Of which: sugars (g) 24,2 3,1
Fibre (g) 12 2
Protein (g) 39 5
Salt (g) 3,2 0,4

Allergens
Always remember to check the ingredient label
for the most accurate information regarding allergens and traces.
Step 3: Step 4:
Heat 1/2 tbps butter per person in a frying pan over medium-high Serve the baby potatoes and broccoli on plates and garnish with the
heat and fry the meatballs for 2 - 3 minutes. They do not have to be gomashio & garden herb mix. Place the meatballs and sauce next to
completely cooked yet. Take from the pan and set aside. Fry the onion them. Serve with the cranberry chutney.
in the same pan for 1 - 2 minutes, then add the soy sauce, heavy
cream, vegetable stock, mustard and flour. Mix well with a whisk and
allow the sauce to reduce for 5 - 6 minutes. Add some extra flour if
Enjoy!
the sauce is too thin. Add the meatballs to the sauce and heat up for
another 6 - 8 minutes in the sauce.

Week 48 | 2022
Mushroom & Spinach Cannelloni with Italian Herbs
made with fresh lasagne sheets & tomato sauce

Family Veggie
Total time: 55 min. • Based on 2 servings

Mushrooms Garlic

Spinach Passata

Fresh lasagne sheets Cream cheese

Grated Italian cheese Italian herbs

A fresh start
Decide which recipes to cook first by checking the
expiration date of each ingredient. Make sure to
wash and weigh your fresh fruits and vegetables.
Equipment
Aluminum foil, baking dish, colander, pan with lid,
kitchen paper, sauté pan, bowl
Ingredients for 1 - 6 servings
1p 2p 3p 4p 5p 6p
Mushrooms* (g) 125 250 375 500 625 750
Garlic (clove(s)) ½ 1 1½ 2 2½ 3 Step 1: Step 2: Step 3:
Spinach* (g) 100 150 200 250 350 400 Preheat the oven to 200°. Boil plenty of water in Heat 1/2 tbsp olive oil per person in a sauté pan on Heat the same sauté pan on medium-high heat,
Passata (g) 200 390 590 780 980 1170 a pan with a lid for the lasagne sheets. Cut the medium-high heat. Fry the garlic for 1 minute and add the passata and (per person) 1/2 tbsp balsamic
Fresh lasagne mushrooms into slices and finely chop them. Press add the cut mushrooms. Fry the mushrooms for vinegar, 1/4 stock cube, 1 1/2 tsp Italian herbs and
100 200 300 400 500 600
sheets* (g) or mince the garlic. 4 - 5 minutes until soft and add 2/3 of the spinach in 2 tbsp water. Mix well and cook for 4 - 5 minutes. Mix
Cream cheese* (g) 50 100 150 200 250 300 batches (you will be using the remaining spinach in the cream cheese and half of the Italian cheese in
Grated Italian step 4). Fry the spinach with the mushrooms for a bowl. Mix well and season to taste with salt and
25 50 75 100 125 150
cheese* (g)
2 - 3 minutes, or until wilted. Transfer the mixture to pepper. Meanwhile, cut the lasagne sheets in half so
Italian herbs
½ 1 1½ 2 2½ 3 a colander and allow to cool and drain until use. you can make 4 cannelloni per person.
(sachet(s))
Not included
Olive oil (tbsp) 1 2 3 4 5 6
Mushroom stock
¼ ½ ¾ 1 1¼ 1½
cube (piece(s))
Balsamic vinegar
½ 1 1½ 2 2½ 3
(tbsp)
Salt & pepper to taste
* keep in the refrigerator

Nutritional values
Per serving Per 100g
Energy (kJ/kcal) 2939 /702 494 /118
Total fat (g) 31 5
Of which: saturated (g) 12,5 2,1
Carbohydrates (g) 72 12
Of which: sugars (g) 11,8 2,0
Fibre (g) 6 1
Protein (g) 30 5
Step 4: Step 5: Step 6:
Salt (g) 2,9 0,5
Boil the lasagne sheets in the pan with boiling Pour a thin layer of the tomato sauce into the Serve the cannelloni on plates.
Allergens water for 3 minutes. Drain and rinse with cold water. baking dish and place the cannelloni on top.
Always remember to check the ingredient label for the most Separate the sheets and lay them on kitchen paper Pour the remaining sauce over the cannelloni,
accurate information regarding allergens and traces. or a clean tea towel to dry. Coat them lightly with making sure they are all covered. Sprinkle with
Enjoy!
1/2 tbsp olive oil per person so that they don’t stick the remaining cheese. Cover the baking dish with
together. Lay the sheets on a cutting board and spread aluminium foil and bake the cannelloni in the oven
them with the cream cheese mixture. Top with the for 25 - 35 minutes. Remove the aluminium foil after
reserved raw spinach, followed by the fried spinach & 15 minutes.
mushroom mixture. Starting from the short end, roll
the lasagne sheets into logs to make cannelloni.

Week 48 | 2022
Eggplant Naan Pizza
with arugula-tomato salad & fresh basil
Calorie Smart Family Nice & Fast Veggie
Total time: 25 min. • Based on 2 servings

Eggplant Bell pepper

Garlic Mozzarella

Passata Italian seasoning

Naan bread Arugula

Basil cream Tomato

A fresh start
Decide which recipes to cook first by checking the expiration date of each
ingredient. Make sure to wash and weigh your fresh fruits and vegetables.

Equipment
Parchment-lined baking sheet, colander, bowl, salad bowl, frying pan

Ingredients for 1-6 servings

1p 2p 3p 4p 5p 6p
Eggplant* (piece(s)) ½ 1 2 2 3 3
Bell pepper* (piece(s)) ½ 1 1 2 2 3
Garlic (clove(s)) ½ 1 2 2 3 3
Mozzarella* (piece(s)) ⅓ ⅔ 1 1⅓ 1⅔ 2 Step 1: Step 2:
Passata (g) 50 100 150 200 250 300 Preheat the oven to 200°. Thinly slice the eggplant and cut the bell Heat 1/2 tbsp olive oil per person in a frying pan over medium-high heat.
Italian seasoning (sachet(s)) ¼ ½ ¾ 1 1¼ 1½ pepper into thin strips. Crush or mince the garlic. Sprinkle the eggplant slices with salt and fry them for 3 - 4 minutes per
Naan bread (pcs) 1 2 3 4 5 6 side. In the meantime, tear the mozzarella into bite-sized pieces and
Arugula* (g) 20 40 60 80 100 120 allow to drain in a colander.
Basil cream with lemon* (ml) 10 15 25 30 40 45
Tomato (piece(s)) 1 2 3 4 5 6
Not included
Olive oil (tbsp) ½ 1 1½ 2 2½ 3
White balsamic vinegar (tsp) 1 2 3 4 5 6
Salt & pepper to taste
* keep in the refrigerator

Nutritional values
Per serving Per 100g
Energy (kJ/kcal) 2613 /625 489 /117
Total fat (g) 27 5
Of which: saturated (g) 7,5 1,4
Carbohydrates (g) 70 13
Of which: sugars (g) 13,8 2,6
Fibre (g) 8 2
Protein (g) 21 4
Salt (g) 1,9 0,4

Allergens
Always remember to check the ingredient label
for the most accurate information regarding allergens and traces.
Step 3:
Add 50g passata per person to a bowl and combine with the Italian
herbs and the garlic. Place the naan bread onto a parchment-lined
baking sheet and spread each naan with 2 tbsp of the passata mixture.
Top with the sliced eggplant, the bell pepper and the mozzarella.
Season to taste with salt and pepper, then bake the naan pizza in the
oven for 8 - 10 minutes.
Step 4:
Cut the tomato into wedges. In a salad bowl, make a dressing by
combining (per person) 1 tsp white balsamic vinegar and 1/4 tbsp extra
virgin olive oil. Toss well with the arugula and tomato, seasoning to
taste with salt and pepper. Drizzle the basil cream over the naan pizza,
then serve with the salad.

Enjoy!

Week 48 | 2022
Creamy risotto with crispy Jerusalem artichoke
with hazelnuts, leek and French mountain cheese
Veggie
Total time: 45 min. (based on 2 servings)

Shallot Leek

Risotto rice Jerusalem artichoke

Hazelnuts Lemon

Fresh flat leaf parsley French mountain

cheese
A good start
Wash your hands for 20 seconds and do not forget
1 2 3
to wash and weigh the fresh vegetables and fruit
before you start cooking.

Equipment
Grater, pan with lid, frying pan
Ingredients for 1 - 6 servings
1p 2p 3p 4p 5p 6p
Shallot (piece(s)) ½ 1 1½ 2 2½ 3
Leek*(piece(s)) ½ 1 1½ 2 2½ 3 Step 1: Step 2: Step 3:
Risotto rice (g) 75 150 225 300 375 450
Prepare the stock and add 150 ml extra water per Add the risotto rice to the pan and fry for 1 minute As soon as the risotto rice has absorbed the stock,
Jerusalem artichoke
(g)
100 200 300 400 500 600 person. Chop the shallot. Cut the leek into thin half while stirring. Add the white balsamic vinegar and add another 1/3 of the stock. Stir and allow the
Hazelnuts (g) 15 30 45 60 75 90
rings and wash. Heat 1 tbsp butter per person in a 1/3 of the stock. Allow the rice to slowly absorb the rice to absorb the stock, then repeat this with the
Lemon (piece(s)) ¼ ½ ¾ 1 1¼ 1½
pan with a lid and fry the shallot for 1 minute on stock. Stir regularly. remaining stock. The risotto is cooked as soon as
Fresh flat leaf
medium-high heat. Add the leek and fry for another the grains are soft on the outside, but still have a
2½ 5 7½ 10 12½ 15 5 minutes. little bit of a bite on the inside. This will take about
parsley* (g)
French mountain 20 - 25 minutes. Add some extra water in case you
25 50 75 100 125 150
cheese* (g) would like to cook the rice some more.
Not included
Vegetable stock (ml) 200 400 600 800 1000 1200
Butter (tbsp) 1½ 3 4½ 6 7½ 9
White balsamic
½ 1 1½ 2 2½ 3
vinegar (tsp)
Salt & pepper to taste
* keep in the refrigerator

Nutritional values 4 5 6
Per serving Per 100g
Energy (kJ/kcal) 3442 /823 571 /137
Total fat (g) 38 6
Of which: saturated (g) 18,8 3,1
Carbohydrates (g) 88 15
Of which: sugars (g) 16,7 2,8
Fibre (g) 25 4
Protein (g) 19 3
Salt (g) 2,4 0,4
Step 4: Step 5: Step 6:
Allergens Peel or thoroughly wash the Jerusalem artichoke Add a splash of warm or boiled water to the risotto Transfer the risotto to plates and garnish with the
Always remember to check the ingredient label for the most
and cut it into thin slices. Roughly chop the and allow to cool for 5 minutes, covered with the lid. Jerusalem artichoke and hazelnuts. Sprinkle over
accurate information regarding allergens and traces.
hazelnuts. Heat the remaining butter in a frying pan Zest and juice the lemon. Finely chop the fresh flat the parsley, lemon zest and a generous amount of
and fry the slices of Jerusalem artichoke for leaf parsley. Add the French mountain cheese and black pepper to taste.
10 - 12 minutes on medium-high heat, or until 1 tsp lemon juice per person to the risotto. Season
golden brown and soft. Season with salt and with pepper and salt if needed.
pepper. Add the chopped hazelnuts and fry for
Enjoy!
another 2 minutes.

WEEK 48 | 2022
Coconut Curry Noodle Soup
with fresh udon, coriander and peanuts
Vegan Nice & Fast Calorie Smart
Total time: 20 min. • Based on 2 servings

Red chili pepper Garlic

Red onion Yellow curry spices

Italian vegetable mix Coconut milk

Fresh coriander Salted peanuts

Fresh udon noodles Crispy fried onions

Soy sauce
A fresh start
Decide which recipes to cook first by checking the expiration date of each
ingredient. Make sure to wash and weigh your fresh fruits and vegetables.

Equipment
Stock pot

Ingredients for 1-6 servings

1p 2p 3p 4p 5p 6p
Red chili pepper* (piece(s)) ½ 1 1½ 2 2½ 3
Garlic (clove(s)) ½ 1 1½ 2 2½ 3
Red onion (piece(s)) ½ 1 1½ 2 2½ 3
Yellow curry spices (sachet(s)) ½ 1 1½ 2 2½ 3 Step 1: Step 2:
Italian vegetable mix* (g) 200 400 600 800 1000 1200 Prepare the stock by combining (per person) 1/2 stock cube with 200ml Heat the sunflower oil in a stock pot over high heat and fry the red chili
Coconut milk (ml) 125 250 375 500 625 750 water. Deseed the red chili pepper and finely chop the flesh. Crush or pepper, red onion, yellow curry spices and the garlic for 1 minute.
Fresh coriander* (g) 2½ 5 7½ 10 12½ 15 mince the garlic and chop the red onion. Add the vegetable mix and fry for 4 minutes while stirring.
Salted peanuts (g) 20 40 60 80 100 120
Fresh udon noodles* (g) 100 200 300 400 500 600
Crispy fried onions (sachet(s)) ¼ ½ ¾ 1 1¼ 1½
Soy sauce (ml) 10 20 30 40 50 60
Not included
Vegetable stock cube (piece(s)) ½ 1 1½ 2 2½ 3
Sunflower oil (tbsp) ½ 1 1½ 2 2½ 3
Salt & pepper to taste
* keep in the refrigerator

Nutritional values
Per serving Per 100g
Energy (kJ/kcal) 2940 /703 543 /130
Total fat (g) 44 8
Of which: saturated (g) 24,1 4,4
Carbohydrates (g) 57 11
Of which: sugars (g) 15,8 2,9
Fibre (g) 9 2
Protein (g) 16 3
Salt (g) 5,9 1,1

Allergens
Always remember to check the ingredient label for the most accurate information
regarding allergens and traces. Step 3: Step 4:
Add the coconut milk and stock to the pot and simmer gently over Season the soup to taste with salt and pepper. Serve the soup in bowls
medium heat for 5 - 7 minutes. In the meantime, finely chop the and garnish with the coriander, peanuts and crispy fried onions.
coriander and roughly chop the peanuts. In the final 3 minutes of
cooking, add the udon noodles and 1 tsp soy sauce per person. Enjoy!

Week 48 | 2022
Kofta-Spiced Beef Orzo
with mascarpone, pepper & leek
Nice & Fast Family
Total time: 25 min. • Based on 2 servings

Red chili pepper Onion

Garlic Bell pepper

Leek Orzo

Middle Eastern Tomato paste

spice blend

Beef mince with Grated Italian cheese

kofta seasoning

Mascarpone
A fresh start
Decide which recipes to cook first by checking the expiration date of each
ingredient. Make sure to wash and weigh your fresh fruits and vegetables.

Equipment
Pan with lid attachment, large sauté pan with lid attachment

Ingredients for 1-6 servings

1p 2p 3p 4p 5p 6p
Red chili pepper* (piece(s)) ¼ ½ ¾ 1 1¼ 1½
Onion (piece(s)) ½ 1 1½ 2 2½ 3
Garlic (clove(s)) ½ 1 1½ 2 2½ 3
Bell pepper* (piece(s)) ½ 1 1½ 2 2½ 3 Step 1: Step 2:
Leek* (piece(s)) ½ 1 1½ 2 2½ 3 Prepare the stock in a pan with a lid for the orzo. Mince the onion and Heat the butter in a large frying pan with a lid over medium-low heat.
Orzo (g) 75 150 225 300 375 450 press or finely chop the garlic. Remove the seeds from the red chili Fry the onion, garlic and red chili pepper s for 2 minutes. Add the
Middle Eastern spice blend (packet(s)) ¼ ½ ¾ 1 1¼ 1½ pepper and finely chop. Dice the bell pepper. Cook the orzo in the tomato paste and beef mince and fry for 3 minutes until the mince is
Tomato paste (cans) ½ 1 1½ 2 2½ 3 pan with the lid, covered, for 8 - 10 minutes over low heat until dry. fully separated. Meanwhile, cut the leek into half rings.
Beef mince with kofta seasoning* (g) 100 200 300 400 500 600 Toss regularly.
Grated Italian cheese* (g) 15 25 40 50 65 75
Mascarpone* (g) 40 75 100 150 175 225
Not included
Vegetable stock (ml) 175 350 525 700 875 1050
Butter (tbsp) ½ 1 1½ 2 2½ 3
Balsamic vinegar (tsp) 1 2 3 4 5 6
Salt & pepper to taste
* keep in the refrigerator

Nutritional values
Per serving Per 100g
Energy (kJ/kcal) 3770 /901 539 /129
Total fat (g) 44 6
Of which: saturated (g) 25,1 3,6
Carbohydrates (g) 74 11
Of which: sugars (g) 19,0 2,7
Fibre (g) 10 1
Protein (g) 48 7
Salt (g) 3,6 0,5

Allergens
Always remember to check the ingredient label for the most accurate information
Step 3: Step 4:
regarding allergens and traces. Add the leek and bell pepper to the frying pan and fry, covered, for Serve the orzo on plates and scoop a spoonful of mascarpone on top.
5 minutes over medium-low heat. Add the balsamic vinegar and orzo Garnish with the grated Italian cheese.
and fry for another minute. Add half the mascarpone to the orzo and
stir firmly. Season with salt and pepper.
Enjoy!

Week 33 | 2022
Tuna Potato Salad with Greek-style Cheese
with capers, green beans and fresh dill
Nice & Fast
Total time: 20 min. • Based on 2 servings

Baby potatoes Green beans

Tuna in olive oil Tomato

Fresh dill & chives Red onion

Capers Mayonnaise

Greek-style cheese
A fresh start
Decide which recipes to cook first by checking the expiration date of each
ingredient. Make sure to wash and weigh your fresh fruits and vegetables.

Equipment
Salad bowl, pan with lid

Ingredients for 1-6 servings

1p 2p 3p 4p 5p 6p
Baby potatoes (g) 250 500 750 1000 1250 1500
Green beans* (g) 100 200 300 400 500 600
Tuna in olive oil (g) 80 140 220 280 360 420
Tomato (piece(s)) 1 2 3 4 5 6 Step 1: Step 2:
Fresh dill & chives* (g) 5 10 15 20 25 30 • Boil plenty of water with a pinch of salt in a pan with a lid for the • Cook the baby potatoes in the pan with boiling water for
Red onion (piece(s)) 1/2 1 11/2 2 21/2 3 baby potatoes and the green beans. 12 - 15 minutes, covered with the lid.
Capers* (g) 10 20 30 40 50 60 • Wash the baby potatoes and cut them in half. Cut any large ones • Add the green beans for the final 5 minutes, then drain and set
Mayonnaise* (g) 25 50 75 100 125 150 into quarters. aside without the lid. In the meantime, drain the oil from the can of
Greek-style cheese* (g) 25 50 75 100 125 150
• Trim the ends off the green beans and cut the beans into 3 equally tuna and save the oil.
Not included
sized pieces. • Cut the tomato into wedges. Finely chop the dill and chives. Chop
White wine vinegar (tsp) 1 2 3 4 5 6 the red onion.
Salt & pepper to taste
* keep in the refrigerator

Nutritional values
Per serving Per 100g
Energy (kJ/kcal) 2695 /644 465 /111
Total fat (g) 33 6
Of which: saturated (g) 6,5 1,1
Carbohydrates (g) 59 10
Of which: sugars (g) 7,5 1,3
Fibre (g) 10 2
Protein (g) 23 4
Salt (g) 2,1 0,4

Allergens
Always remember to check the ingredient label for the most accurate information
regarding allergens and traces.

Step 3: Step 4:
• In a salad bowl, mix half of the fresh herbs, the red onion, capers, • Transfer the baby potato salad to plates.
tuna, 1 tsp white wine vinegar per person, salt and pepper. • Crumble the cheese over the salad and garnish with the remaining
• Mix the baby potatoes, green beans, tomato and mayonnaise chives and dill.
with the tuna in the salad bowl.
• Add some of the oil from the tuna to taste. Enjoy!

Week 48 | 2022
Marinated Tofu Wraps with Mango Chutney
with crunchy cucumber slaw & pear
Nice & Fast Veggie
Total time: 20 min. • Based on 2 servings

Cucumber Garlic

Pear White cabbage & carrot

mix

Soy sauce East Asian-style sauce

Sesame seeds Sesame oil

Seasoned tofu cubes Mini tortillas

Mango chutney
A fresh start
Decide which recipes to cook first by checking the expiration date of each
ingredient. Make sure to wash and weigh your fresh fruits and vegetables.

Equipment
Small bowl, large bowl, frying pan, aluminum foil

Ingredients for 1-6 servings

1p 2p 3p 4p 5p 6p
Cucumber* (piece(s)) ⅓ ⅔ 1 1⅓ 1⅔ 2
Garlic (clove(s)) ½ 1 1½ 2 2½ 3
Pear* (piece(s)) ½ 1 1½ 2 2½ 3
White cabbage & carrot mix* (g) 50 100 150 200 250 300 Step 1: Step 2:
Soy sauce (ml) 10 20 30 40 50 60 Preheat the oven to 180°. Chop the cucumber into thin strips and In a large bowl, make a dressing by mixing 2 tbsp white wine vinegar
East Asian-style sauce* (sachet(s)) ½ 1 1½ 2 2½ 3 crush or mince the garlic. Core the pear and finely slice the flesh. per person with the sesame oil and a pinch of salt. Toss the white
Sesame seeds (g) 5 10 15 20 25 30 cabbage & carrot mix and the cucumber with the dressing and set
Sesame oil (ml) 5 10 15 20 25 30 aside. In a small bowl, combine the soy sauce, garlic, East Asian-style
Seasoned tofu cubes* (g) 90 180 270 360 450 540 sauce and sesame seeds. Give both bowls another good stir.
Mini tortillas (piece(s)) 3 6 9 12 15 18
Mango chutney* (g) 40 80 120 160 200 240
Not included
Sunflower oil (tbsp) ½ 1 1½ 2 2½ 3
White wine vinegar (tbsp) 2 4 6 8 10 12
Salt & pepper to taste
* keep in the refrigerator

Nutritional values
Per serving Per 100g
Energy (kJ/kcal) 2715 /649 494 /118
Total fat (g) 27 5
Of which: saturated (g) 4,2 0,8
Carbohydrates (g) 76 14
Of which: sugars (g) 32,8 6,0
Fibre (g) 7 1
Protein (g) 21 4
Salt (g) 3,7 0,7

Allergens
Always remember to check the ingredient label for the most accurate information
regarding allergens and traces. Step 3: Step 4:
Add the sunflower oil to a frying pan over medium-high heat. Stir fry Remove the mini tortillas from the oven, Spread over the mango
the tofu cubes for 2 - 3 minutes until golden brown, then add the chutney and cucumber coleslaw over the tortillas, then top with the
soy sauce with sesame seeds and continue to cook for 2 - 3 minutes. pear and tofu.
Meanwhile, wrap the mini tortillas in aluminium foil and heat for
3 - 4 minutes in the oven. Enjoy!

Week 48 | 2022
Sweet Potato Bake with a Tex-Mex Twist
with cheese, black beans & zesty cucumber salsa
Calorie Smart Veggie
Total time: min. • Based on 2 servings

Sweet potato Romano pepper

Canned corn Black bean paste

Mexican-style spices Grated mature cheese

Organic sour cream Cucumber

Green chili pepper Fresh flat leaf

parsley & mint

Lime Red onion

Black beans Garlic

A fresh start
Decide which recipes to cook first by checking the expiration date of each
ingredient. Make sure to wash and weigh your fresh fruits and vegetables.

Equipment
Small bowl, bowl, large bowl, pan with lid, oven dish, strainer

Ingredients for 1-6 servings

1p 2p 3p 4p 5p 6p
Sweet potato (g) 150 300 450 600 750 900
Romano pepper* (piece(s)) ½ 1 1½ 2 2½ 3
Canned corn (g) 70 140 210 285 350 425
Black bean paste* (g) 15 25 40 50 65 75 Step 1: Step 2:
Mexican-style spices (sachet(s)) ½ 1 1½ 2 2½ 3 Preheat the oven to 200°. Rinse or peel the sweet potato and give it Finely chop the red onion and crush or mince the garlic. Cut the
Grated mature cheese* (g) 25 50 75 100 125 150 a 2cm dice. Transfer to a lidded pan and cover the sweet potatoes in Romano pepper into strips. Drain the corn and black beans. Use
Organic sour cream* (g) 25 50 75 100 125 150 water. Cook for 5 minutes, covered with the lid. They don’t have to be a large bowl to mix the black bean paste with (per person) 1 1/2 tsp
Cucumber* (piece(s)) ⅓ ⅔ 1 1⅓ 1⅔ 2 fully cooked. Drain and set aside. Mexican spices and 1/4 tbsp sunflower oil. Add the sliced pepper, corn,
Green chili pepper* (piece(s)) ¼ ½ ¾ 1 1¼ 1½ black beans, garlic and red onion. Season with salt and pepper.
Fresh flat leaf parsley & mint* (g) 10 20 30 40 50 60
Lime (piece(s)) ¼ ½ ¾ 1 1¼ 1½
Red onion (piece(s)) ½ 1 1 2 2 3
Black beans (pack(s)) ⅓ ⅔ 1 1⅓ 1⅔ 2
Garlic (clove(s)) ½ 1 1½ 2 2½ 3
Not included
Sunflower oil (tbsp) ½ 1 1½ 2 2½ 3
Salt & pepper to taste
* keep in the refrigerator

Nutritional values
Per serving Per 100g
Energy (kJ/kcal) 2217 /530 365 /87
Total fat (g) 20 3
Of which: saturated (g) 7,9 1,3
Carbohydrates (g) 62 10
Of which: sugars (g) 23,1 3,8
Fibre (g) 15 2
Protein (g) 20 3
Salt (g) 2,4 0,4
Step 3 Step 4
Allergens
Always remember to check the ingredient label Grease an oven dish with 1/4 tbsp sunflower oil per person. Transfer the Juice the lime into a small bowl. Tear the mint leaves from the sprigs
for the most accurate information regarding allergens and traces. sweet potato to the oven dish and sprinkle with some salt and pepper. and roughly chop them together with the flat leaf parsley. Use a bowl
Top with the the sweet potato with the vegetables and finish with the to mix the cucumber with the green chili pepper and herbs. Add 1 tsp
grated cheese. Roast in the oven for 12 - 17 minutes or until the cheese lime juice per person and season with to taste salt and pepper. Serve
is golden brown. Halve the cucumber and remove the seeds. Finely the sweet potato and vegetables on plates along with the green salsa
dice the cucumber. Deseed the chili pepper and finely chop the flesh. and sour cream.

Enjoy!

Week 48 | 2022
Teriyaki Chicken Stir Fry with Noodles
with mixed vegetables, cucumber & peanuts
Family Nice & Fast
Total time: 15 min. • Based on 2 servings

Chicken thigh strips Garlic

Noodles Chinese style

vegetable mix

Teriyaki sauce Unsalted peanuts

Fresh ginger Cucumber

Sesame oil Soy sauce

A fresh start
Decide which recipes to cook first by checking the expiration date of each
ingredient. Make sure to wash and weigh your fresh fruits and vegetables.

Equipment
Bowl, wok, pan with lid attachment, grater, strainer

Ingredients for 1-6 servings

1p 2p 3p 4p 5p 6p
Chicken thigh strips* (g) 100 200 300 400 500 600
Garlic (cloves) ½ 1 1½ 2 2½ 3
Noodles (g) 100 200 300 400 500 600
Chinese style vegetable mix* (g) 150 300 450 600 750 900 Step 1: Step 2:
Teriyaki sauce (g) 25 50 75 100 125 150 Boil plenty of water in a lidded pan for the noodles and crumble in the Heat 1 tbsp sunflower oil per person in a wok over medium-high heat.
Unsalted peanuts (g) 5 10 15 20 25 30 stock cube. Grate the ginger with a microplane and crush or mince the Stir-fry the ginger, garlic and chicken thigh strips for 3 - 5 minutes.
Fresh ginger* (cm) 1 2 3 4 5 6 garlic. Roughly chop the peanuts. Meanwhile cook the noodles for 3 - 4 minutes, covered, then drain and
Cucumber* (pcs) ½ 1 1½ 2 2½ 3 rinse with cold water.
Sesame oil (ml) 5 10 15 20 25 30
Soy sauce to taste
Not included
Sunflower oil (tbsp) 1 2 3 4 5 6
White wine vinegar/rice vinegar (tsp) 1 2 3 4 5 6
Chicken stock cube (pcs) ¼ ½ ¾ 1 1¼ 1½
Ketjap (tbsp) ½ 1 1½ 2 2½ 3
Salt & pepper to taste
* keep in the refrigerator

Nutritional values
Per serving Per 100g
Energy (kJ/kcal) 3596 /859 729 /174
Total fat (g) 33 7
Of which: saturated (g) 8,5 1,7
Carbohydrates (g) 99 20
Of which: sugars (g) 18,7 3,8
Fibre (g) 6 1
Protein (g) 37 7
Salt (g) 4,9 1,0

Allergens
Always remember to check the ingredient label
Step 3: Step 4:
for the most accurate information regarding allergens and traces. Add the vegetable mix to the wok and stir-fry for 1 minute. Add the Serve the stir fry on plates and garnish with the chopped peanuts.
noodles, teriyaki sauce, sesame oil and 1/2 tbsp ketjap per person to Serve with the quick-pickled cucumber.
the wok and cook for 1 more minute. Toss well and add the soy sauce
if so desired, along with salt and pepper to taste. Slice the cucumber Enjoy!
and combine in a bowl with 1 tsp per person white wine vinegar or
rice vinegar. Season to taste with salt and pepper, then set aside until
serving, tossing every so often so as to allow the flavours to absorb.

Week 48 | 2022
Chicken Orzo with Greek Yogurt
with fresh mint and a crunchy tomato-cucumber salad
Nice & Fast
Total time: 15 min. • Based on 2 servings

Chicken thigh strips Orzo

with kebab spices

Cucumber Greek yogurt

Fresh mint Lemon

Chopped red onion Garlic

Ground paprika Olive oil with

balsamic vinegar

Red cherry tomatoes

A fresh start
Decide which recipes to cook first by checking the expiration date of each
ingredient. Make sure to wash and weigh your fresh fruits and vegetables.

Equipment
Bowl, large bowl, frying pan, pan with lid

Ingredients for 1-6 servings

1p 2p 3p 4p 5p 6p
Chicken thigh strips with kebab spices* (g) 100 200 300 400 500 600
Orzo (g) 75 150 225 300 375 450
Cucumber* (piece(s)) ½ 1 1½ 2 2½ 3
Greek yogurt* (g) 75 150 225 300 375 450 Step 1: Step 2:
Fresh mint* (g) 5 10 15 20 25 30 • Prepare the stock. Press or mince the garlic. • Heat 1/2 tbsp butter per person in a frying pan over medium-high
Lemon (piece(s)) ½ 1 1½ 2 2½ 3 • Heat 1/2 tbsp olive oil per person in a lidded pan over medium- heat and fry the chicken thigh strips for 6 - 8 minutes till brown
Chopped red onion* (g) 40 75 115 150 190 225 high heat and fry the red onion and garlic along with the ground all around.
Garlic (cloves) ½ 1 1½ 2 2½ 3 paprika for 2 minutes. • In the meantime, dice the cucumber and cut the cherry tomatoes
Ground paprika (sachet(s)) ⅓ ⅔ 1 1⅓ 1⅔ 2
• Add the orzo and toast for 1 minute while stirring. in half and any larger ones into quarters.
Olive oil with balsamic vinegar (ml) 4 8 12 16 20 24
• Pour the stock into the pan and cook on high heat for 10 - • Add the cucumber and tomatoes to a large bowl with the olive oil
Red cherry tomatoes (g) 100 200 300 375 500 575 with balsamic vinegar and season with salt and pepper.
12 minutes, covered with the lid.
Not included
Olive oil (tbsp) ½ 1 1½ 2 2½ 3 • Stir regularly and add water if the orzo becomes too dry.
Vegetable stock (ml) 175 350 425 600 775 950
Butter (tbsp) ½ 1 1½ 2 2½ 3
Salt & pepper to taste
* keep in the refrigerator

Nutritional values
Per serving Per 100g
Energy (kJ/kcal) 3096 /740 446 /107
Total fat (g) 35 5
Of which: saturated (g) 12,9 1,9
Carbohydrates (g) 67 10
Of which: sugars (g) 11,7 1,7
Fibre (g) 7 1
Protein (g) 35 5
Salt (g) 2,5 0,4

Allergens
Always remember to check the ingredient label
Step 3: Step 4:
for the most accurate information regarding allergens and traces. • Finely chop the mint. • Serve the orzo in deep bowls with the salad and chicken alongside
• Cut the lemon into wedges and juice 1 wedge per person in a bowl. and the Greek yogurt sauce on top.
• Mix in the Greek yogurt with half of the mint leaves and add salt • Garnish with a lemon wedge and the remaining mint.
and pepper to taste.
Enjoy!

Week 48 | 2022
Sweet & savoury Middle Eastern-style
chicken merguez
with pearl couscous, feta and almonds
Total time: 35 min. (based on 2 servings)

Bell pepper Red onion

Middle Eastern Pearl couscous

herbal mix

Tomato Raisins

Fresh mint Chicken merguez

sausage

Greek-style cheese Almonds

A good start
Wash your hands for 20 seconds and do not forget
1 2 3
to wash and weigh the fresh vegetables and fruit
before you start cooking.

Equipment
Frying pan with lid, sauté pan with lid
Ingredients for 1 - 6 servings
1p 2p 3p 4p 5p 6p
Bell pepper*
½ 1 2 2 3 3
(piece(s))
Red onion (piece(s)) ½ 1 1 2 2 3
Step 1: Step 2: Step 3:
Middle Eastern Prepare the stock. Cut the bell pepper into strips Add 1/2 tbsp olive oil per person and the giant In the meantime, dice the tomato and add them to
herbal mix ⅓ ⅔ 1 1⅓ 1⅔ 2 and finely chop the red onion. Heat 1/2 tbsp better couscous to the sauté pan with the bell peppers the couscous along with the raisins for the last
(sachet(s)) per person in a sauté pan with a lid over medium- and cook for 1 minute. Add the stock to the pan and 4 - 6 minutes.
Pearl couscous (g) 75 150 225 300 375 450 high heat. Add 1 tsp Middle Eastern spices per cook the couscous, covered, for 12 - 14 minutes.
Tomato (piece(s)) 1 2 3 4 5 6 person and heat for half a minute, until fragrant. Stir regularly.
Raisins (g) 15 30 45 60 75 90 Then add the onion and bell pepper strips and fry
Fresh mint* (g) 5 10 15 20 25 30 for 3 - 4 minutes.
Chicken merguez
2 4 6 8 10 12
sausage* (piece(s))
Greek-style cheese*
25 50 75 100 125 150
(g)
Almonds (g) 10 20 30 40 50 60
Not included
Chicken stock (ml) 225 450 675 900 1125 1350
Butter (tbsp) ½ 1 1½ 2 2½ 3
Olive oil (tbsp) 1 2 3 4 5 6
Salt & pepper to taste 4 5 6
* keep in the refrigerator

Nutritional values
Per serving Per 100g
Energy (kJ/kcal) 3483 /833 500 /120
Total fat (g) 40 6
Of which: saturated (g) 12,5 1,8
Carbohydrates (g) 78 11
Of which: sugars (g) 22,5 3,2
Fibre (g) 9 1 Step 4: Step 5: Step 6:
Protein (g) 36 5 Heat 1/2 tbsp olive oil per person in a frying pan Cut the Greek-style cheese into cubes. Strip the Transfer the giant couscous to the plates and place
Salt (g) 5,4 0,8 with a lid voer medium-high heat and cook the mint leaves from the stems and finely chop the the chicken merguez sausage on top. Garnish with
chicken merguez sausages for 2 - 3 minutes leaves. Roughly chop the almonds. the Greek-style cheese, almonds, and fresh mint.
Allergens till browned. Then cover the pan and cook for
Always remember to check the ingredient label
another 8 - 10 minutes over medium-high heat.
for the most accurate information regarding allergens and
Flip occasionally.
Enjoy!
traces.

WEEK 48 | 2022
Hake with Mediterranean-style Stewed Peppers
with fried potatoes and Leccino olives
Calorie Smart
Total time: 45 min. • Based on 2 servings

Red onion Bell pepper

Romano pepper Garlic

Baby potatoes Skinless haddock fillet

Leccino olives Olive oil with balsamic

vinegar
A fresh start
Decide which recipes to cook first by checking the
expiration date of each ingredient. Make sure to
wash and weigh your fresh fruits and vegetables.
Equipment
Frying pan, kitchen paper, sauté pan with lid
Ingredients for 1 - 6 servings
1p 2p 3p 4p 5p 6p
Red onion (piece(s)) ½ 1 1½ 2 2½ 3
Bell pepper*
(piece(s))
1 2 3 4 5 6
Step 1: Step 2: Step 3:
Romano pepper* Remove the seeds of the peppers. Cut the bell Heat 1/2 tbsp olive oil per person in a sauté pan with Heat 1/2 tbsp olive oil per person in a sauté pan over
½ 1 1½ 2 2½ 3
(piece(s))
pepper into very thin strips and the Romano lid and fry the potatoes, covered, for 25 - 35 minutes medium-high heat and fry the garlic for 1 minute.
Garlic (clove(s)) 1 2 3 4 5 6
pepper into thin rings. Crush or mince the garlic, over medium-high heat, tossing regularly. Take the Add the peppers and chopped onion to the pan
Baby potatoes (g) 200 400 600 800 1000 1200
and finely chop the onion. Wash the baby potatoes lid off after 20 minutes of cooking. Turn regularly along with some salt and pepper. Cover the pan
Skinless haddock
1 2 3 4 5 6 and cut them in half, cutting any larger ones and season to taste with salt and pepper. with the lid and fry for 15 minutes, tossing regularly.
fillet* (piece(s))
into quarters. Once done, take the lid off the pan, add 1 tbsp
Leccino olives* (g) 15 30 45 60 75 90
balsamic vinegar per person and crumble 1/4 stock
Olive oil with
balsamic vinegar 4 8 12 16 20 24
cube per person into the pan. Add the sugar and fry
(ml) for another 5 minutes over medium heat.
Not included
Olive oil (tbsp) 1 2 3 4 5 6
Balsamic vinegar
1 2 3 4 5 6
(tbsp)
Vegetable stock
¼ ½ ¾ 1 1¼ 1½
cube (piece(s))
Sugar (tsp) ½ 1 1½ 2 2½ 3
Butter (tbsp) ½ 1 1½ 2 2½ 3
Salt & pepper to taste
* keep in the refrigerator

Nutritional values
Per serving Per 100g
Energy (kJ/kcal) 2450 /585 381 /91
Total fat (g) 26 4
Of which: saturated (g) 6,9 1,1
Carbohydrates (g) 55 8
Of which: sugars (g) 15,6 2,4 Step 4: Step 5: Step 6:
Fibre (g) 10 2 Pat dry the skin of the haddock fillet with kitchen Mix the Leccino olives through the stewed peppers. Serve the stewed peppers and fried potatoes
Protein (g) 27 4 paper. Heat the butter in a frying pan over medium- Taste and season with salt and pepper if necessary. on plates with the fried haddock fillet. Sprinkle
Salt (g) 2,1 0,3 high heat and fry the haddock fillet for the haddock fillet with the olive oil with
2 - 3 minutes on each side. Season to taste with salt balsamic vinegar.
Allergens and pepper.
Always remember to check the ingredient label for the most
accurate information regarding allergens and traces. Enjoy!

Week 48 | 2022
Tempura Shrimp Tacos with Chili Mayo
with crunchy slaw, black beans & corn

Total time: 25 min. • Based on 2 servings

Shrimp Mini-tortillas

Cabbage & carrot mix Mayonnaise

Sweet chili sauce Corn

Black beans Tomato

 A fresh start
Decide which recipes to cook first by checking the
expiration date of each ingredient. Make sure to
wash and weigh your fresh fruits and vegetables.

Equipment
Small bowl, frying pan with lid, kitchen paper, 2x
bowl, frying pan, aluminium foil
Ingredients for 1 - 6 servings
1p 2p 3p 4p 5p 6p
Shrimp* (g) 80 160 240 320 400 480
Step 1: Step 2:
Mini tortillas
3 6 9 12 15 18 • Preheat the oven to 200°. • In a bowl, mix (per person) 1 1/2 tbsp flour, 1 1/2 tbsp water and
(piece(s)
Cabbage & carrot • Mix the white wine vinegar with the sugar in a bowl, then mix the 1/2 tbsp red wine vinegar. Season with a generous amount of salt
100 200 300 400 500 600
mix* (g)
carrot and cabbage through. Add salt & pepper, then set aside. and pepper. Mix well.
Mayonnaise* (g) 25 50 75 100 125 150 • Heat 2 tbsps sunflower oil per person in a lidded frying pan over
• Wrap the tortillas in aluminium foil and heat for 2 - 3 minutes in
Sweet chili sauce* medium-high heat. Pat the shrimp dry with kitchen paper.
½ 1 11/2 2 21/2 3 the oven.
(sachet(s))
Corn (g) 70 140 210 285 350 425 • Turn off the oven and leave the tortillas in the oven to keep warm. • Once the oil is hot, coat the shrimp with tempura batter and
Tomato (piece(s)) ½ 1 11/2 2 21/2 3 carefully place them in the pan.
Not included • Fry the shrimp, covered, for 2 - 3 minutes on each side or until
White wine vinegar golden brown. Place onto a plate lined with kitchen paper to
1 2 3 4 5 6
(tbsp) absorb any excess oil, then sprinkle with salt and pepper.
Sugar (tsp) ½ 1 1½ 2 2½ 3
Flour (tsp) 11/2 3 41/2 6 71/2 9
Red wine vinegar
1/2 1 11/2 2 21/2 3
(tbsp)
Sunflower oil (tbsp) 2 4 6 8 10 12
Olive oil (tsp) 1 2 3 4 5 6
Salt & pepper to taste
* keep in the refrigerator

Nutritional values
Per serving Per 100g
Energy (kJ/kcal) 3316 /792 629 /150
Total fat (g) 38 7
Of which: saturated (g) 4,5 0,9
Carbohydrates (g) 78 15
Of which: sugars (g) 17,0 3,2 Step 3: Step 4:
Fibre (g) 14 3 • Meanwhile, heat 1 tsp olive oil per person in a second frying pan. • In a small bowl, mix the mayonnaise with the sweet chili sauce.
Protein (g) 29 5 Weigh out the correct amount of corn and beans. • Spread some chili mayonnaise onto the tacos.
Salt (g) 2,6 0,5
• Add the corn and fry for 4 - 6 minutes. • Top the tacos with corn and beans, pickled coleslaw and chopped
Allergens • Next, add the black beans and fry for another 2 minutes. Season tomatoes. Add the shrimp, then drizzle the chili mayonnaise
Always remember to check the ingredient label for the most with salt and pepper. on top.
accurate information regarding allergens and traces.
• Dice the tomato into small pieces. • Serve with the rest of the pickled coleslaw on the side.

Enjoy!

Week 48 | 2022
Enchiladas with an Italian Twist
with melted cheese & a crispy arugula salad
Calorie Smart Nice & Fast
Total time: 25 min. • Based on 2 servings

Wholewheat tortilla Grated matured cheese

Tomato chunks Garlic clove

Minced chicken Sicilian herb mix

with Italian herbs

Basil crème Organic sour cream

Italian vegetable mix

A fresh start
Decide which recipes to cook first by checking the expiration date of each
ingredient. Make sure to wash and weigh your fresh fruits and vegetables.

Equipment
Small bowl, frying pan, baking dish

Ingredients for 1-6 servings

1p 2p 3p 4p 5p 6p
Wholewheat tortilla (pieces) 2 4 6 8 10 12
Grated mature cheese* (g) 15 25 40 50 65 75
Diced tomatoes (pack(s)) ¼ ½ ¾ 1 1¼ 1½
Garlic (pieces) ½ 1 1½ 2 2½ 3 Step 1: Step 2:
Chicken mince with Italian seasoning* (g) 100 200 300 400 500 600 • Pre-heat the oven to 200°. Press or dice the garlic. Heat the 1/2 tbsp • Add the Italian vegetable mix to the pan and fry for another
Silician herbs (packet(s)) ½ 1 1½ 2 2½ 3 olive oil per person in a frying pan over medium-high heat and 3 - 4 minutes. Add the chopped tomatoes and simmer for another
Basil cream with lemon* (ml) 7½ 15 25 30 40 45 fry the garlic for one minute. Next, add the minced chicken 3 - 4 minutes. Season with salt and pepper. Place the sauce on the
Organic sour cream* (g) 25 50 75 100 125 150 and Sicilian herbs, then fry for 2 - 3 minutes until the mince is tortillas, fold them shut and place side-by-side in an oven dish.
Italian vegetable mix* (g) 200 400 600 800 1000 1200 fully separated. Sprinkle the cheese on top and bake in the oven for 5 - 10 minutes.
Not included
Olive oil (tbsp) ½ 1 1½ 2 2½ 3
Salt & pepper to taste
* keep in the refrigerator

Nutritional values
Per serving Per 100g
Energy (kJ/kcal) 2818 /673 529 /126
Total fat (g) 33 6
Of which: saturated (g) 9,3 1,7
Carbohydrates (g) 52 10
Of which: sugars (g) 14,5 2,7
Fibre (g) 15 3
Protein (g) 34 6
Salt (g) 3,4 0,6

Allergens
Always remember to check the ingredient label
for the most accurate information regarding allergens and traces.

Step 3: Step 4:
• In a small bowl, mix the basil cream with the sour cream. Add salt • Serve the enchiladas onto plates with the basil & cream sauce on
& pepper to taste. the side.

Enjoy!

Week 48 | 2022
Sweet Potato-Spinach Curry with Fried Egg
over rice with yogurt & fresh coriander
Calorie Smart Veggie
Total time: 30 min. • Based on 2 servings

Basmati rice Onion

Garlic Red chili pepper

Carrot Sweet potato

Coconut milk Yellow curry spices

Fresh coriander Egg

Spinach Organic full-fat yogurt

Curry powder
A fresh start
Decide which recipes to cook first by checking the
expiration date of each ingredient. Make sure to
wash and weigh your fresh fruits and vegetables.
Equipment
Pan with lid, frying pan, wok or sauté pan with lid
Ingredients for 1 - 6 servings
1p 2p 3p 4p 5p 6p
Basmati rice (g) 40 75 115 150 190 225
Onion (piece(s)) ½ 1 1½ 2 2½ 3
Garlic (clove(s)) 1 2 3 4 5 6 Step 1: Step 2: Step 3:
Red chili pepper* Boil 250ml water per person in a pan with a lid and In the meantime, chop the onion and press or Heat 1/2 tbsp sunflower oil per person in a wok or
¼ ½ ¾ 1 1¼ 1½
(piece(s)) cook the rice for 12 – 15 minutes, covered with the mince the garlic. Remove the seeds from the red sauté pan with a lid on medium-low heat. Fry the
Carrot* (piece(s)) ½ 1 1½ 2 2½ 3 lid. Then drain if necessary and set aside. chili pepper and finely chop. Peel the sweet potato onion, garlic and red chili pepper for 2 minutes.
Sweet potato (g) 100 200 300 400 500 600 and cut into 1cm cubes. Stir the coconut milk. Add the sweet potato and (per person) 2 tsp curry
Coconut milk (ml) 90 180 270 360 450 540 powder and 1 tsp ground cumin seed. Fry for 3 -
Yellow curry spices
½ 1 1½ 2 2½ 3
4 minutes. Deglaze with 1 tbsp water per person.
(sachet(s)) Season to taste with salt and pepper.
Fresh coriander* (g) 2½ 5 7½ 10 12½ 15
Egg* (piece(s)) 1 2 3 4 5 6
Spinach* (g) 150 300 450 600 750 900
Organic full-fat
25 50 75 100 125 150
yogurt* (g)
Curry powder
½ 1 1½ 2 2½ 3
(sachet(s))
Not included
Vegetable stock
¼ ½ ¾ 1 1¼ 1½
cube (piece(s))
Butter (tbsp) ¼ ½ ¾ 1 1¼ 1½
Sunflower oil (tbsp) ½ 1 1½ 2 2½ 3
Salt & pepper to taste
* keep in the refrigerator

Nutritional values
Per serving Per 100g
Energy (kJ/kcal) 2875 /687 460 /110
Total fat (g) 35 6
Of which: saturated (g) 20,0 3,2 Step 4: Step 5: Step 6:
Carbohydrates (g) 68 11
Add the coconut milk and crumble 1/4 stock cube When the sweet potato is almost done, heat the Transfer the rice to plates and top with the
Of which: sugars (g) 15,6 2,5
per person over the pan. Cover the pan with butter in a frying pan and fry 1 sunny-side up egg curry and fried egg. Garnish with the yogurt
Fibre (g) 10 2
the lid and bring to a boil. Allow to cook gently per person. You can fry more than one egg in the and coriander.
Protein (g) 20 3
for 10 minutes. In the meantime, finely chop pan at the same time. Sprinkle the egg with salt and
Salt (g) 2,2 0,4
the coriander. pepper. In the meantime, tear the spinach over the
pan with curry and allow to shrink.
Enjoy!
Allergens
Always remember to check the ingredient label for the most
accurate information regarding allergens and traces.

Week 48 | 2022

Pizza calzone with ham and mushrooms
with a crisp tomato and lamb‘s lettuce salad
Family
Total time: 45 min. (based on 2 servings)
E
This folded and stuffed pizza, like
the regular pizza, originated in
Naples. It was invented as a to–go
version of the pizza.

Red onion Garlic clove

Mushrooms Ham

Passata Italian herbs

Pizza dough Grated Italian cheese

Tomato Lamb’s lettuce

A good start
Wash your hands for 20 seconds and do not forget
1 2 3
to wash and weigh the fresh vegetables and fruit
before you start cooking.

Equipment
Bowl, frying pan, saucepan, salad bowl, baking
sheet lined with baking paper
Ingredients for 1 – 6 servings
1p 2p 3p 4p 5p 6p
Red onion (piece(s)) 1/2 1 11/2 2 21/2 3
Prepare Make the sauce Roll out the dough
Garlic (clove(s)) 1/2 1 11/2 2 21/2 3
Preheat the oven to 200°. Chop half of the red onion Heat 1/2 tbsp olive oil per person in a saucepan In the meantime, heat 1/2 tbsp olive oil in a frying
Mushrooms* (g) 75 125 200 275 325 400
and cut the rest into half rings. Press or mince the on medium heat and fry the garlic and chopped pan on medium heat. Fry the red onion rings and
Ham* (g) 30 60 90 120 150 180
garlic and cut the mushrooms into slices. Cut the red onion for 1 – 2 minutes. Add the passata and mushrooms for 4 – 5 minutes. Stir regularly and
Passata (g) 100 200 300 400 500 600
ham into strips. In a bowl, mix (per person) 1 tbsp (per person) 11/2 tbsp Italian herbs, 1 tsp balsamic season with salt and pepper. In the meantime, roll
Italian herbs (tsp) 11/2 3 41/2 6 71/2 9
passata and 1/2 tbsp olive oil. Season to taste with vinegar and 2 tbsp water. Season with salt and out the pizza dough on a baking sheet lined with
Pizza dough* (roll) 1/2 1 11/2 2 21/2 3
salt and pepper and set aside. You will spread this pepper and allow to reduce into a thick sauce on baking paper and cut in half. Stretch the dough with
Grated Italian
cheese* (g)
25 50 75 100 125 150 onto the calzone wlater. medium heat for 5 – 7 minutes. Stir regularly. your hands to make the surface a bit bigger.
Tomato (pcs) 1 2 3 4 5 6
Lamb’s lettuce* (g) 20 40 60 80 100 120
Not included
Extra virgin olive
1 2 3 4 5 6
oil (tsp)
Olive oil (tbsp) 11/2 3 41/2 6 71/2 9
Balsamic vinegar
11/2 3 41/2 6 71/2 9
(tsp)
Salt & pepper to taste
* keep in the refrigerator 4 5 6
Nutritive value
Per serving Per 100g
Energy (kJ/kcal) 3425 /819 631 /151
Total fat (g) 39 7
Of which: saturated (g) 10,5 1,9
Carbohydrates (g) 76 14
Of which: sugars (g) 13,3 2,4
Fibre (g) 12 2
Make the calzone Make the salad Serve
Protein (g) 32 6
Spread half of each piece of dough with the tomato Cut the tomatoes into thin wedges. In a salad bowl, Place one calzone on each plate and serve with the
Salt (g) 3,0 0,6
sauce, but keep the edges free. Then divide the mix (per person) 1 tsp extra virgin olive oil, 1/2 tsp salad on the side.
Allergens mushroom mixture, ham strips and Italian cheese balsamic vinegar, salt and pepper. Add the lamb’s
Always remember to check the ingredient label for the most over the tomato sauce. Fold the uncovered side lettuce and tomato wedges and mix well. Enjoy!
accurate information regarding allergens and traces. over the covered side of the dough and close the
edges well. Spread the top of the calzone with the
passata & olive oil mixture using a brush or the back
of a spoon. Cook the calzone in the oven for 15 – 20
minutes.

WEEK 48 | 2022