From-scratch organic cooking for real-life meals and generous greens. Nutrition figures below are provisional and require exact official food-record, weight and label verification before use.
Smoked Salmon Cucumber Ribbons with Lemon-Dill Cream
Cool organic smoked salmon and bright lemon-dill cream tucked into crisp cucumber ribbons, set on a generous bed of watercress.
Yield: 4 servings · Active: 25 min · Total: 40 min · Estimated net carbs: 5.3 g per serving
Ingredients
- 240 g organic smoked salmon
- 300 g organic cucumber, shaved into ribbons
- 120 g organic full-fat cream cheese
- 60 g organic creme fraiche
- 1 piece organic lemon, zest and 1 tbsp juice
- 15 g organic fresh dill
- 20 g organic chives
- 40 g organic watercress
- 1 pinch fine sea salt
- 1 pinch black pepper
Method
- Pat salmon dry and keep chilled. Cut into narrow ribbons.
- Beat cream cheese and creme fraiche smooth. Fold through lemon zest, measured juice, dill, chives and pepper; taste before salting.
- Shave cucumber lengthwise. Blot dry, spread each ribbon with filling and add a fold of salmon.
- Roll loosely, arrange over watercress and chill until serving. (wait 15 minutes)
Chef’s notes
- Estimated net carbs are below 5 g per serving; dairy and smoked-salmon labels can vary. Keep chilled at or below 4 C.
Variation: Use endive leaves instead of cucumber and recalculate from their weighed portion.
Make-ahead and storage: Make filling one day ahead. Assemble shortly before serving; refrigerate promptly.
Estimated macros per serving: net carbohydrate 5.3 g · protein 13 g · fat 24 g · 280 kcal
Prosciutto-Wrapped Asparagus with Whipped Goat Cheese
Roasted organic asparagus with crisp prosciutto and airy goat cheese makes a simple, polished warm starter.
Yield: 4 servings · Active: 20 min · Total: 35 min · Estimated net carbs: 4.8 g per serving
Ingredients
- 500 g organic asparagus, woody ends removed
- 80 g organic prosciutto, thinly sliced
- 80 g organic soft goat cheese
- 40 ml organic heavy cream
- 15 ml organic olive oil
- 1 piece organic lemon, fine zest
- 60 g organic baby spinach
- 5 g organic thyme leaves
- 1 pinch fine sea salt
- 1 pinch black pepper
Method
- Heat oven to 220 C. Wash asparagus, dry well and trim the woody ends.
- Whip goat cheese with cream, lemon zest and pepper until smooth. Chill.
- Divide asparagus into four bundles and wrap each loosely with prosciutto. Brush lightly with olive oil.
- Roast until asparagus is just tender and prosciutto edges crisp. (wait 12 minutes)
- Spread spinach on a warm platter, add goat cheese and hot bundles, then finish with thyme.
Chef’s notes
- Carbs are estimated; cured-meat labels and asparagus trim weight need checking.
Variation: For a vegetarian version, wrap bundles in thin grilled aubergine; recalculate the estimate.
Make-ahead and storage: Whip cheese ahead; roast just before guests arrive.
Estimated macros per serving: net carbohydrate 4.8 g · protein 16 g · fat 28 g · 340 kcal
Pepper-Seared Beef with Endive, Blue Cheese & Walnut
Crisp organic endive leaves hold warm slices of beef, sharp blue cheese and toasted walnuts, with fresh watercress for balance.
Yield: 4 servings · Active: 25 min · Total: 45 min · Estimated net carbs: 4.3 g per serving
Ingredients
- 500 g organic beef tenderloin, trimmed
- 280 g organic Belgian endive leaves
- 80 g organic blue cheese, crumbled
- 40 g organic walnuts, toasted
- 40 g organic watercress
- 15 g organic butter
- 10 g organic Dijon mustard
- 15 ml organic red-wine vinegar
- 10 ml organic olive oil
- 1 pinch fine sea salt
- 1 pinch black pepper
Method
- Take beef from the refrigerator for 20 minutes. Pat very dry and season. (wait 20 minutes)
- Whisk mustard, vinegar and oil. Separate endive leaves and arrange on a platter.
- Sear beef in a very hot pan, turning to brown all sides; baste with butter until it reaches your preferred safe doneness.
- Rest loosely covered, then slice thinly across the grain. (wait 8 minutes)
- Spoon dressing into endive leaves, add beef, blue cheese and walnuts, and scatter watercress over the platter.
Chef’s notes
- Macro estimates assume four equal portions. Check cheese and mustard labels; use local food-safety guidance for beef doneness.
Variation: Substitute aged organic cheddar and verify its label.
Make-ahead and storage: Toast nuts and make dressing up to two days ahead. Sear beef before serving.
Estimated macros per serving: net carbohydrate 4.3 g · protein 24 g · fat 29 g · 370 kcal
Travel-Ready Herb Chicken Salad with Celery & Avocado
A sturdy picnic lunch of juicy roast chicken, crunchy celery and lemony herbs, packed separately from the crisp lettuce.
Yield: 4 servings · Active: 25 min · Total: 35 min · Estimated net carbs: 5.5 g per serving
Ingredients
- 600 g organic cooked chicken, chilled and shredded
- 200 g organic celery, diced
- 120 g organic mayonnaise, no added sugar
- 40 g organic walnuts
- 1 piece organic lemon, zest and 1 tbsp juice
- 20 g organic dill and parsley
- 150 g organic avocado, edible portion
- 240 g organic gem lettuce leaves
- 1 pinch fine sea salt
- 1 pinch black pepper
Method
- Shred fully chilled chicken into bite-size pieces.
- Fold in celery, mayonnaise, walnuts, lemon, dill and parsley. Season lightly.
- Pack salad in a sealed container. Keep dry lettuce separate and avocado whole.
- At serving time, slice avocado and spoon salad into lettuce leaves.
- Transport in an insulated cooler with ice packs; return leftovers to the cooler between servings. (wait 240 minutes)
Chef’s notes
- Cold-chain time is critical: transport below 4 C and follow local food-safety guidance. Check mayonnaise and exact portion weights.
Variation: Use fewer lettuce leaves if desired, adjusting the portion estimate.
Make-ahead and storage: Cook chicken up to two days ahead; assemble the morning of travel and keep cold.
Estimated macros per serving: net carbohydrate 5.5 g · protein 28 g · fat 35 g · 440 kcal
Spinach, Pepper & Feta Frittata Muffins
Tender egg bites with organic spinach, red pepper and feta; bake ahead for a portable breakfast or picnic box.
Yield: 6 servings · Active: 20 min · Total: 40 min · Estimated net carbs: 3.2 g per serving
Ingredients
- 8 piece organic large eggs
- 100 g organic baby spinach
- 100 g organic red bell pepper, diced
- 100 g organic feta, crumbled
- 60 ml organic heavy cream
- 15 g organic chives
- 10 ml organic olive oil
- 1 pinch fine sea salt
- 1 pinch black pepper
Method
- Heat oven to 180 C. Brush a 12-cup muffin tin with olive oil.
- Wilt spinach briefly, cool, squeeze dry and chop.
- Whisk eggs with cream and pepper; fold in spinach, pepper, feta and chives. Season lightly.
- Divide among cups and bake until puffed and just set in the center. (wait 18 minutes)
- Cool five minutes in the tin, then move to a rack. Chill promptly if packing for travel. (wait 5 minutes)
Chef’s notes
- Macros assume two muffins per serving. Check feta labels and weigh pepper. Refrigerate within two hours.
Variation: Fold in chopped organic parsley or dill.
Make-ahead and storage: Bake up to three days ahead. Reheat once until steaming, or serve cold from an insulated cooler.
Estimated macros per serving: net carbohydrate 3.2 g · protein 18 g · fat 22 g · 285 kcal
Lemony Prawn Cocktail Lettuce Cups with Avocado
Plain organic prawns in a restrained lemon-tomato dressing, spooned into crisp lettuce with creamy avocado.
Yield: 4 servings · Active: 25 min · Total: 25 min · Estimated net carbs: 6.3 g per serving
Ingredients
- 500 g organic cooked peeled prawns
- 100 g organic mayonnaise, no added sugar
- 60 g organic sour cream
- 15 g organic unsweetened tomato paste
- 1 piece organic lemon, zest and 1 tbsp juice
- 100 g organic celery, finely diced
- 200 g organic romaine leaves
- 150 g organic avocado, diced
- 10 g organic parsley
- 1 pinch smoked paprika
- 1 pinch fine sea salt
- 1 pinch black pepper
Method
- Thaw prawns in the refrigerator if frozen; pat dry and keep chilled.
- Whisk mayonnaise, sour cream, tomato paste, lemon, paprika and pepper.
- Fold in prawns and celery; taste and chill until very cold. (wait 15 minutes)
- Separate and dry romaine leaves. Dice avocado just before serving and toss with a little lemon.
- Spoon prawn mixture into lettuce cups, top with avocado and parsley, and serve immediately.
Chef’s notes
- Nutrition estimate depends on prawns, sauces, tomato paste and lettuce weight; verify labels and keep chilled.
Variation: Add cayenne for gentle heat.
Make-ahead and storage: Prepare dressing a day ahead; add prawns no more than two hours before serving.
Estimated macros per serving: net carbohydrate 6.3 g · protein 25 g · fat 29 g · 355 kcal