01 Fresh Garden Salad ⏱ 10 minutes Serves 1
Nutrition facts (whole recipe, serves 1)
110Calories
2 gProtein
5 gFat
11 gCarbs
3 gFiber
Ingredients
- 100 g cucumber
- 120 g tomato
- 40 g carrot
- 25 g red onion
- 30 g lettuce
- 5 ml olive oil
- 5 ml lemon juice
- Salt & pepper (to taste)
Instructions
- Wash the cucumber, tomatoes, carrot and lettuce thoroughly. Pat them dry to prevent the salad from becoming watery.
- Use the vegetable cutter to slice the cucumber into even rounds or half-moons.
- Cut the tomatoes into bite-sized pieces. Julienne or grate the carrot using the appropriate cutter blade.
- Slice the red onion thinly. For a milder flavour, soak the sliced onion in cold water for 2–3 minutes and drain well.
- Tear or roughly chop the lettuce and place it in a serving bowl.
- Add the cucumber, tomatoes, carrot and red onion.
- Drizzle with 5 ml olive oil and 5 ml lemon juice. Season lightly with salt and pepper.
- Toss gently until the dressing is evenly distributed. Serve immediately for the best texture.
02 Crispy Homemade Potato Fries ⏱ 20 min prep + 20–30 min cook Serves 1
Nutrition facts (whole recipe, serves 1)
160Calories
3 gProtein
5 gFat
27 gCarbs
3 gFiber
Ingredients
- 150 g potatoes
- 5 ml olive oil
- 1 g paprika
- 1 g garlic powder (optional)
- Salt (to taste)
- Pepper (to taste)
Instructions
- Wash and peel the potatoes if preferred. Use the vegetable cutter to cut them into evenly sized sticks so that they cook at the same rate.
- Place the potato sticks in cold water for approximately 10 minutes. This helps remove excess surface starch and can produce crispier fries.
- Drain and dry the potatoes thoroughly with a clean kitchen towel. Removing moisture is important for achieving a crisp exterior.
- Transfer them to a bowl. Add 5 ml olive oil, paprika, optional garlic powder, salt and pepper. Toss until every piece is lightly coated.
- Choose one of the following cooking methods:
Air-fryer method: Arrange the fries in a single, loose layer in the air-fryer basket. Cook at 190°C for approximately 18–22 minutes. Shake the basket halfway through cooking.
Oven method: Spread the fries on a baking tray lined with baking paper, leaving a little space between them. Bake in a preheated oven at 200°C for approximately 25–30 minutes. Turn them halfway through cooking. - Continue cooking until the fries are golden and crisp on the outside and tender inside. Cooking time may vary depending on their thickness and the appliance.
- Taste and add a little more salt if required. Serve immediately with your preferred dip.
03 Vegetable Stir-Fry ⏱ 15 minutes Serves 1
Nutrition facts (whole recipe, serves 1)
120Calories
4 gProtein
5 gFat
13 gCarbs
5 gFiber
Ingredients
- 40 g carrot
- 60 g bell pepper
- 100 g zucchini
- 25 g onion
- 50 g broccoli
- 15 ml soy sauce
- 5 ml sesame oil
Instructions
- Wash and dry all the vegetables. Cut the broccoli into small, similarly sized florets.
- Use the vegetable cutter to slice the carrot, bell pepper, zucchini and onion into even pieces. Keeping the vegetables similar in size helps them cook evenly.
- Heat 5 ml sesame oil in a large frying pan or wok over medium-high heat.
- Add the onion and carrot first, as they require slightly longer to soften. Stir-fry for approximately 2 minutes.
- Add the broccoli and bell pepper. Cook for another 2–3 minutes, stirring regularly.
- Add the zucchini and continue stir-frying for approximately 2 minutes. The vegetables should become tender while retaining some bite and colour.
- Pour 15 ml soy sauce around the vegetables and toss everything together until evenly coated.
- Cook for one final minute, then remove the pan from the heat to avoid overcooking.
- Serve immediately on its own or alongside rice or noodles. Any rice or noodles added would need to be calculated separately from the nutrition values below.
04 Vegetable Soup ⏱ 25 minutes Serves 1
Nutrition facts (whole recipe, serves 1)
140Calories
4 gProtein
2 gFat
25 gCarbs
5 gFiber
Ingredients
- 40 g carrot
- 100 g potato
- 40 g celery
- 25 g onion
- 120 g tomato
- 300 ml vegetable broth
- Salt & herbs (to taste)
Instructions
- Wash the vegetables and peel the potato and carrot if preferred.
- Use the vegetable cutter to dice the carrot, potato, celery, onion and tomato into small, even pieces. Uniform pieces will cook more consistently.
- Place a saucepan over medium heat. Add the onion with a small splash of the measured vegetable broth.
- Cook the onion for approximately 2–3 minutes, stirring frequently, until it begins to soften.
- Add the carrot, potato and celery. Stir and cook for another 2 minutes.
- Add the diced tomato and pour in the remaining vegetable broth.
- Bring the soup gently to a boil. Reduce the heat, cover partially and simmer for approximately 18–20 minutes.
- Check that the potato and carrot are tender. Season with salt and your preferred herbs.
- Serve the soup chunky, or carefully blend part or all of it for a smoother texture.
- If blending, allow the soup to cool slightly and follow the safety instructions for your blender. Reheat gently before serving if necessary.
05 Vegetable Fried Rice ⏱ 15 minutes Serves 1
Nutrition facts (whole recipe, serves 1)
360Calories
8 gProtein
3 gFat
68 gCarbs
5 gFiber
Ingredients
- 200 g cooked rice
- 40 g carrot
- 60 g bell pepper
- 50 g peas
- 25 g spring onion
- 15 ml soy sauce
Instructions
- For the best texture, use cooked rice that has cooled completely. Gently separate any clumps with a fork before cooking.
- Wash the carrot, bell pepper and spring onion. Use the vegetable cutter to dice the carrot and bell pepper into small, even pieces. Finely slice the spring onion.
- Heat a non-stick frying pan or wok over medium-high heat.
- Add the carrot and bell pepper with a small splash of water. Cook for approximately 2–3 minutes, stirring regularly.
- Add the peas and cook for another minute.
- Add the cooked rice. Break up any remaining clumps and mix thoroughly with the vegetables.
- Cook for 3–4 minutes, stirring or tossing regularly, until the rice is hot throughout.
- Add 15 ml soy sauce and mix well so that the rice is evenly seasoned.
- Stir in most of the spring onion and cook for another minute.
- Remove from the heat, garnish with the remaining spring onion and serve immediately.
Nutrition values are approximate estimates calculated from typical ingredient data, not laboratory-tested. Actual values vary with brands, portion sizes and preparation.