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.
Sheet-Pan Lemon Chicken with Fennel, Kale & Olives
Crisp-skinned organic chicken roasts with fennel, dark greens and olives. Portion the colourful tray for several satisfying lunches and dinners.
Yield: 6 servings · Active: 34 min · Total: 75 min · Estimated net carbs: 5.4 g per serving
Ingredients
- 1500 g organic bone-in chicken thighs and drumsticks
- 500 g organic fennel bulbs, wedged
- 300 g organic kale, stems removed
- 1 piece organic lemon, sliced and juiced
- 15 g organic garlic cloves, crushed
- 80 g organic olives, pitted
- 30 ml organic olive oil
- 10 g organic rosemary leaves
- 1 pinch fine sea salt
- 1 pinch black pepper
Method
- Heat oven to 210 C. Pat chicken skin dry and season with salt, pepper and chopped rosemary.
- Toss fennel and garlic with olive oil, lemon juice and a pinch of salt in a roasting tray.
- Set chicken skin-side up over the fennel and roast until golden and safely cooked through. (wait 45 minutes)
- Add olives and lemon slices for the final 15 minutes. Rest chicken while fennel finishes. (wait 10 minutes)
- Toss kale in the hot tray juices until glossy and just wilted. Divide everything into six portions.
Chef’s notes
- Macro estimates use raw bone-in weight; actual edible yield changes calories and protein. Check internal temperature.
Variation: Use organic Swiss chard instead of kale and recalculate.
Make-ahead and storage: Refrigerate up to three days or freeze portions up to two months. Reheat once until steaming hot.
Estimated macros per serving: net carbohydrate 5.4 g · protein 37 g · fat 42 g · 610 kcal
Carbohydrate source note: Nutrition values are planning estimates, not verified laboratory values. Check exact weights and product labels before using them in a strict daily carbohydrate count.
Red-Wine Braised Beef with Celery Root & Garlicky Kale
A slow braise makes organic beef chuck tender; a carefully measured celery-root mash and a generous serving of kale complete the make-ahead supper.
Yield: 6 servings · Active: 32 min · Total: 240 min · Estimated net carbs: 9.4 g per serving
Ingredients
- 1400 g organic beef chuck, trimmed
- 100 g organic onion, diced
- 400 g organic celery root, peeled and cubed
- 300 g organic kale, stems removed
- 150 ml organic dry red wine
- 30 g organic unsweetened tomato paste
- 500 ml organic unsalted beef stock
- 20 g organic butter
- 20 ml organic olive oil
- 10 g organic garlic
- 1 piece organic bay leaf
- 1 pinch fine sea salt
- 1 pinch black pepper
Method
- Heat oven to 160 C. Pat beef dry, season, and brown in batches in a heavy ovenproof pot.
- Add onion and garlic; soften. Stir in tomato paste, cook one minute, add wine and scrape up browned fond.
- Add stock and bay. Return beef, cover and braise gently until fork-tender. (wait 180 minutes)
- Boil celery root until very soft, drain well and mash with butter. Keep the portion measured. (wait 25 minutes)
- Skim excess fat from braising liquid. Wilt kale with a spoonful of liquid; serve beef with a modest mash portion and greens.
Chef’s notes
- Flag for Claude: highest estimated carb count in Module 11 because of celery root, wine, stock and tomato paste. Wine residual sugar and stock labels need checking; weigh the mash portion.
Variation: Use half the wine and replace it with water; recalculate from the exact wine label.
Make-ahead and storage: Braise up to three days ahead and chill in its liquid. Store mash and kale separately; reheat once until steaming.
Estimated macros per serving: net carbohydrate 9.4 g · protein 41 g · fat 39 g · 590 kcal
Carbohydrate source note: Nutrition values are planning estimates, not verified laboratory values. Check exact weights and product labels before using them in a strict daily carbohydrate count.
Roasted Cauliflower & Broccoli with Lemon Tahini and Herbs
Charred organic brassicas get a sharp tahini dressing, lemony yogurt and a scattering of feta. Roast ahead, then re-crisp for quick lunches.
Yield: 6 servings · Active: 24 min · Total: 55 min · Estimated net carbs: 9.5 g per serving
Ingredients
- 700 g organic cauliflower florets
- 400 g organic broccoli florets and peeled stems
- 100 g organic red bell pepper
- 50 g organic tahini
- 100 g organic full-fat Greek yogurt
- 1 piece organic lemon, zest and 2 tbsp juice
- 20 ml organic olive oil
- 20 g organic parsley and mint
- 60 g organic feta
- 1 pinch fine sea salt
- 1 pinch black pepper
Method
- Heat oven to 230 C. Dry cauliflower, broccoli and pepper well.
- Toss vegetables with olive oil, salt and pepper. Spread across two trays without crowding.
- Roast until browned at the edges and tender, turning once. (wait 25 minutes)
- Whisk tahini with lemon juice and cold water until pourable. Stir zest into yogurt.
- Serve vegetables over fresh herbs with yogurt, tahini and feta. Cool promptly before packing portions.
Chef’s notes
- Carbs vary with vegetable weights and tahini/yogurt brands. This is near the higher end for a strict daily budget; weigh portions.
Variation: Add toasted organic hazelnuts if desired and include them in the carb count.
Make-ahead and storage: Store vegetables and sauces separately up to three days. Re-crisp vegetables in a hot oven.
Estimated macros per serving: net carbohydrate 9.5 g · protein 17 g · fat 26 g · 355 kcal
Carbohydrate source note: Nutrition values are planning estimates, not verified laboratory values. Check exact weights and product labels before using them in a strict daily carbohydrate count.
Mushroom, Spinach & Goat Cheese Frittata
A tender oven frittata turns organic eggs, mushrooms and greens into an easy make-ahead breakfast. Serve each wedge with peppery rocket.
Yield: 6 servings · Active: 20 min · Total: 50 min · Estimated net carbs: 3.2 g per serving
Ingredients
- 10 piece organic large eggs
- 300 g organic mushrooms, sliced
- 150 g organic spinach
- 80 g organic soft goat cheese
- 30 ml organic heavy cream
- 60 g organic rocket leaves, to serve
- 15 ml organic olive oil
- 10 g organic chives
- 1 pinch fine sea salt
- 1 pinch black pepper
Method
- Heat oven to 180 C. Warm an ovenproof skillet and add olive oil.
- Cook mushrooms until their moisture evaporates and edges turn golden. Add spinach and wilt.
- Whisk eggs with cream, chives, pepper and a little salt. Pour into skillet and dot with goat cheese.
- Cook until edges begin to set, then bake until the center is just set. (wait 14 minutes)
- Rest ten minutes and cut into six wedges. Serve each with rocket; chill leftovers promptly. (wait 10 minutes)
Chef’s notes
- Estimates include one sixth of the frittata and a measured rocket portion. Check cheese label.
Variation: Add a small measured amount of spring onion and include it in the estimate.
Make-ahead and storage: Refrigerate up to three days. Reheat a wedge once or serve cold; pack greens separately.
Estimated macros per serving: net carbohydrate 3.2 g · protein 18 g · fat 22 g · 280 kcal
Carbohydrate source note: Nutrition values are planning estimates, not verified laboratory values. Check exact weights and product labels before using them in a strict daily carbohydrate count.
Lemon-Dill Salmon Cakes with Cucumber & Radish
Flaky organic salmon cakes with a light almond crust, cool dill cream and a crisp cucumber-radish salad; an easy lunch to batch and portion.
Yield: 6 servings · Active: 22 min · Total: 50 min · Estimated net carbs: 3.9 g per serving
Ingredients
- 600 g organic cooked salmon, flaked and checked for bones
- 2 piece organic large eggs
- 30 g organic almond flour
- 10 g organic Dijon mustard
- 1 piece organic lemon, zest and 1 tbsp juice
- 15 g organic dill, chopped
- 250 g organic cucumber, diced
- 150 g organic radishes, thinly sliced
- 80 g organic sour cream
- 100 g organic mixed salad leaves
- 20 ml organic olive oil
- 1 pinch fine sea salt
- 1 pinch black pepper
Method
- Flake cold salmon into a bowl and check carefully for bones. Fold in eggs, almond flour, mustard, half the dill, lemon zest and pepper.
- Shape into 12 small cakes and chill until firm. (wait 15 minutes)
- Stir remaining dill and lemon juice into sour cream. Toss cucumber and radish separately.
- Sear cakes in olive oil in batches until golden and heated through, turning gently. (wait 3 minutes)
- Serve two cakes per portion with cucumber-radish salad, dill cream and mixed leaves.
Chef’s notes
- Macros assume two cakes plus one sixth of each side. Check sour cream, mustard and almond-flour labels.
Variation: Use leftover roast trout instead of salmon; recalculate macros.
Make-ahead and storage: Shape cakes one day ahead. Cook to order for crispness; refrigerate leftovers promptly.
Estimated macros per serving: net carbohydrate 3.9 g · protein 31 g · fat 34 g · 440 kcal
Carbohydrate source note: Nutrition values are planning estimates, not verified laboratory values. Check exact weights and product labels before using them in a strict daily carbohydrate count.
Tomato-Basil Meatballs with Courgette Ribbons
Juicy organic meatballs simmer in a bright tomato sauce and sit over quickly seared courgette ribbons. Freeze the sauce separately for a fast supper.
Yield: 6 servings · Active: 26 min · Total: 65 min · Estimated net carbs: 7.7 g per serving
Ingredients
- 700 g organic minced beef, 15-20% fat
- 1 piece organic large egg
- 35 g organic Parmesan, grated
- 15 g organic almond flour
- 10 g organic garlic, grated
- 400 g organic chopped tomatoes, no added sugar
- 30 g organic unsweetened tomato paste
- 600 g organic courgettes, ribbons
- 30 ml organic olive oil
- 20 g organic basil leaves
- 1 pinch fine sea salt
- 1 pinch black pepper
Method
- Mix beef with egg, Parmesan, almond flour, half the garlic, salt and pepper. Shape 18 meatballs.
- Brown meatballs in batches in a wide pan with half the oil. Transfer to a plate.
- Add remaining oil and garlic. Stir briefly, then add tomatoes and paste; scrape browned bits from the pan.
- Return meatballs and simmer gently until fully cooked through and tender. (wait 20 minutes)
- Sear courgette ribbons briefly until just tender. Divide into six portions, add meatballs and sauce, finish with basil. (wait 2 minutes)
Chef’s notes
- Flag for Claude: tomato products are label-dependent and tomato paste is concentrated; estimate is rounded up from stated weights. Ground meat must be fully cooked.
Variation: Use a weighed portion of shredded cabbage instead of courgette; recalculate.
Make-ahead and storage: Cook sauce and meatballs up to three days ahead or freeze up to two months. Cook courgette fresh.
Estimated macros per serving: net carbohydrate 7.7 g · protein 32 g · fat 38 g · 510 kcal
Carbohydrate source note: Nutrition values are planning estimates, not verified laboratory values. Check exact weights and product labels before using them in a strict daily carbohydrate count.