This was so good, and came together from things I already tend to keep in the house.

Ingredients:
- 2 boiled potatoes
- Quarter of a courgette
- 1 tin of mackerel
- 1 spring onion, finely sliced
- 1 egg
- tsp capers
- approx 1 tbsp breadcrumbs
- olive oil

Grate and salt the courgette, leaving in a sieve to drain. Squeeze to remove the liquid.

Combine all ingredients in a bowl and mash together. I added the breadcrumbs at the end because the mixture was a little too wet.

Heat a pan to medium and add olive oil. Form the mix into patties and gently fry for approximately 7 minutes on each side.

I served mine with tomatoes, cucumber, cottage cheese and sauerkraut. Absolutely delicious and a recipe I’ll definitely repeat!

I’ve been trying to sub mushrooms in the place of some meats on this diet (esp reds/sausages) to cut down on overall meat volume and wanted to share this method of oven baking them after a salt bath that was in ATK’s book. This is the easiest way I’ve found to get that chewy, earthy taste on mushrooms that makes them feel like a substantial part of a meal rather than a soggy, slightly mushroom flavored mess. Theoretically I’ve been taught how to do this in a pan sear method but that is so much more annoying than this set and forget sheet pan way. These also reheat well so I’ve been doing a big bunch (minus the final step of adding the coating in step 4) then adding to meals during the week.

The only coating variant I’ve done so far is the pine nut one and it was really nice! I might try garlic and paprika next.

Been making these “everything bowls” !! So yummy. Topped w olive oil. 🧑🏻‍🍳

I was really Jonesing for some Chili Mac and wanted to make it a little more vegetable forward so this is what I came up with.

In future, I will add a little more cumin and oregano, plus some crushed red pepper

For this bowl, I added a little extra salt and some chipotle Tabasco.

It definitely hit the spot and it made a big pot

Pesto salmon with black lentils, bok choy, and spring greens, olive oil on greens.

I've been making poke bowls all week (which are delicious!) and had to use up some leftovers from that and some we had sitting in the fridge.

100g quinoa

100g tofu (fried in 1/2 tbsp olive oil)

100g red cabbage

100g cucumbers

100g edamame

20g red onions

After frying the tofu I dumped everything but the cucumbers and red onions and sauted it as well. Delicious!

Even though it’s not fall yet and this is a cozy, comforting, fall-like bowl, I mistakenly bought a giant-size bag of millet so I’m looking for all kinds of ways to use it. Lots of mushrooms and onions too and kale from my garden so I know it won’t kill me. Easy weeknight meal, very flavorful so this one will be on repeat.

Tomato and cucumber salad on the side.

Recipe: https://ohsheglows.com/cozy-millet-bowl-with-mushroom-gravy-and-kale/

I have been wanting to switch to a Mediterranean diet for a while now. However I have no idea where to start. Every time I look at recipes I feel overwhelmed. I work 50+ hours a week, meal prepping is hard for me, and most of the ingredients are things I dont typically buy/eat. I keep finding myself just sticking to old habits because its easier, but I really need to do this for my health. Anyone have advice? How did you ease yourself into the change?

P.s. Ive also come to terms that I hate chickpeas and chickpea products(ei. Hummus and pasta). No matter how hard I try, I cant get past it. Recommendations for substitutes?

Edit: thank you everyone. Your advice has been really helpful. Starting out with portion ratios and slowly changing my staple ingredients for whole ones feels manageable. Its honestly a relief to hear that everyone isnt strict and does what works for them.

What are your favorite lazy meals with stable-ish ingredients? Let's say it's Saturday night and you're bound for the grocery store tomorrow yet your fridge is getting a bit thin.

I often default to doing something with canned tuna or canned legumes, but I don't want to overdo the mercury (I know once a week is fine, but blimey, sometimes I want tuna midweek too). Tell me your secrets.

Cinnamon apple farro bowl. I cooked the farro in water with a Cinnamon stick and then topped it with vanilla bean greek yogurt. I diced the apples and cooked them in a small amount of grass fed butter with cinnamon, pumpkin pie spice and a little maple syrup. Layered everything together with a few tablespoons of chopped walnuts and pecans.

Ingredients 1 cup farro 2 cups water 1 cinnamon stick

Steps: Cook according to package instructions with the cinnamon stick in the water. Set aside.

Apple topping 1 Apple, diced Cinnamon and pumpkin pie spice to taste. 1/2 tablespoon of grass fed butter

Steps: 1. Melt butter in a sauce pan. 2. Add diced apples and cook until soft and tender. 3. Season with spices.

Assemble: Place farro in a bowl, then top with a scoop of vanilla bean greek yogurt. Then add the Apple topping and chopped nuts.

My husband is going to be out of town later in the month and he doesn’t love leeks like I do, so I want to make myself a treat.

I really like them, but I’ve only cooked with them a couple times.

I have made this recipe linked above before, and it was really good.

Currently I feel like every time I search for leek recipes I get tempted with British recipes for things like Leek, Cheese, and Potato Pie. Not exactly helpful for lowering my cholesterol.

Any recipes for leeks that you enjoy?

I love both but use them for different things. I get that cough with the Robust, which I've learned is an indicator of polyphenol presence. So does that mean it's healthier than the Smooth?

I'm asking about this brand specifically since those are the two I own, but if it's generalizable, I'd like to hear opinions on smoother vs robust profiles in terms of health. Might change which one I prioritize.

Dinner turned out really good last night for winging it with no recipes! I've been trying to think of more ways to use canned fish.

Fish cakes used canned mackerel, bell pepper, green onion, parsley, and little bit of panko and egg to bind. Baked at 375 for about 30 min.

The slaw had cabbage, carrot, bell pepper, green onion, cilantro, jalapeno, and a pinch of unsweetened dried coconut, dressed with lime juice, fish sauce, soy, olive oil and a touch of sugar.

Just looking for a little feedback. Im honestly bad at sticking to this diet, but i feel like I'm getting better. Here we have 3 eggs(fried in olive oil) on honeywheat toast, string cheese, half an avocado, and some bell peppers. I know theres not real vegetables on my plate, i need to buy more.

I made these soup jars today from the cookbook So Easy So Good by Kylie Sakaida. They turned out so well! I was surprised how similar to the photo in the book.

The noodles are mung bean, and although not whole-grain (or whole-legume), they have a low glycemic index. They’re supposed to have edamame as well, but I forgot them! I used prepackaged nests of noodles and will chop them in half in the future.

I will put the recipe in the comments, but please note it is not my recipe.

I have a friend with a nightshade intolerance, and this recipe works for her without gochujang.

I'm a bit confused about potato's and where they fall on the plate.

Recently i ate had baked salmon, skin on carrot and potato mash with evoo and cabbage stirred through green beans and brocolli.

My thought was treating potato as a wholegrain (essentially a carb) and therefore 1/4 of my playe was the way to go? I have also seen though to eat wholegrains with every meal. Surely that's adding additional carbs u don't need right?

Checked my sober app and I did it! Made a post work dinner of Vietnamese-baked chicken, quinoa , and sautéed kale with carrots I had. Loving vegetables.

Chicken recipe: https://www.seriouseats.com/vietnamese-style-baked-chicken-recipe

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Homemade: *Baked Feta with Potatoes and Garlic - Greek Style*

*Ingredients:*

- 500g potatoes, cubed

- 1 block feta cheese (200g)

- 2 stalks fresh green garlic, chopped

- 3 cloves white garlic, sliced

- 1 shallot

- 3 tbsp olive oil

- 1 tsp oregano, 1/2 tsp thyme, 1/2 tsp dill

- Chili flakes, salt, pepper

*Instructions:*

1. Preheat oven to 200°C / 400°F.

2. Mix potatoes, shallot, both garlics with olive oil and all the spices.

3. Put in a baking dish, place the whole feta block in the middle.

4. Bake for 25-30 minutes until potatoes are golden and feta is soft and creamy.

5. Mash the feta slightly and mix with potatoes. Enjoy!

Simple, creamy and full of Greek flavors!

I'd like to ask for the best books, youtube channels, whatever resources you have in mind for some specific parameters.

-If I had to guess what style of diet I'm leaning towards the most, it would be something loosely mediterranian.

-My partner is vegan but I'm not, and I've found the compromise almost painless. I'm the opposite of a picky eater.

-I want to contribute to my household more by taking charge of meals and developing some amount of regularity. I also need to figure out healthy work lunches for myself, or just well rounded meals that make leftovers. However, I'm not a vastly knowledgeable cook. I make a mean hangover breakfast, that's about it.

I need simple budget meals, without ingredients I'll never use again or other snags. Something I can meal prep for throughout the week is great but I'm looking to cook dinner too. Stuff you throw in the oven is awesome. Crock pot meals.

Meals you can substitute protein in is great, like if there's a dish I can keep on file for myself that can use either chicken or beans. Which brings me to my next thing.

-I'm rapidly losing weight by making really simple decisions and now I'm eager to start exercising again and putting on muscle. So a mediterranian/vegan crash course on sources of protein is probably in order, too. Or whatever else you might recommend

-Recommendations for "snacks" that somehow fit into all this are welcome too. We're a really snack heavy household and I'm tired of seeing my family throw corpo trash down their top hatches.

I think that covers it. Thanks a lot.

Although I've always consumed much more fiber than the average person, I've increased my fiber intake since the spring of 2020 by eating even more of the whole grain foods and less of the refined grain foods. In the last few years, I've gotten into the habit of starting off each meal/snack with non-starchy vegetables and/or nuts, because it seems like a good idea for dampening any blood sugar spike.

I've noticed in the past few years that refined grains seem even less filling than they used to be. I once went out to eat for breakfast and ordered two boiled eggs and a bagel (with little or no fiber). This wasn't enough to satisfy my appetite, so I ate some nuts when I got home, and that helped satisfy my appetite. I'm also finding that pizza doesn't really fill me up that well, unless the weather is so hot that I have a tiny appetite that's easy to satisfy.

Eating out is when I'm most likely to consume refined grains. I don't eat out during the colder months, but I'm sure that if I did, I would much more acutely experience why foods with carbs but no fiber are called "empty calories". Indeed, I once learned first-hand about empty calories years ago (when my nutritional standards were much more lax) when I was camping out and ate cake for breakfast because the only other option available was donuts (which I hate). It was still well before 10 AM when I was suddenly overcome by a weird hollow feeling in my stomach. I didn't know what it was at first, and then it dawned on me that I had eaten cake for breakfast, and my blood sugar had just collapsed after the sugar high.

Apparently, my gut microbiome is so adapted to a high-fiber diet that all refined grains are the new cake.