Substitutes for those allergic to fish or vegan vegetarian include:
Red Lentils (50g)
Raw Edamame (200g)
Chop the tuna and pumpkin in bite sized cubes, and mince the onion, pepper and tomato. Set pan on medium heat and add the olive oil, onion, pepper and tomato. Let cook for 2 minutes, then add tuna (or substitute) and pumpkin. Let the sides cook. -If you’re using lentils/edamame, please cook them in boiling water beforehand!- Once all the cube sides are sealed (that is, they’ve all been in contact with the pan and cooked partially), set temperature to low and add the wine plus a pinch of salt and white pepper. Stir a bit and cover pan with a lid. Let sit on heat for about 10 minutes, or until fully cooked.
If you find the calories to be lower than you’d like for a meal, remember you can add some boiled potatoes, sweet potato or mashed potatoes as a side!
Vegan/vegetarian or lactose intolerant substitutes for mozzarella:
Silken Tofu (100g)
Cut the chicken (or its substitute) into strips and grill on medium heat. Once partially cooked, add the tomato sauce with some cumin, salt and cayenne and 30ml more of water. Stir and let simmer until the water is evaporated.
Grill pineapple on medium heat, add to the chicken’s (or substitute) pan on low heat and incorporate mozzarella (or its substitute). Once fully combined, add to the corn tortilla and enjoy!
To prepare the light gazpacho: Cut the tomatoes, cucumber and (red) bell pepper. Put them in a blender with the olive oil and the bread, then blend until it all becomes a cream. Once there’s no chunks add some salt and a little dash of vinegar, then blend again. If it came out too thick, add a bit of cold water to it. Taste it, and fix salt/vinegar to your liking. Put in the fridge and let sit while you cook the skewers.
For the skewers: Cut the onion, chicken (or substitute) and zucchini in cubes, then alternate on a stick. Grill at medium heat.
Gazpacho is a cold soup, so serve it as such with the side of skewers and enjoy!
Crumble the cauliflower and mince the vegetables as tiny as you possibly can. (If you’re using tofu as a substitute, bite sized cubes are okay) Set a pan to medium heat and add one teaspoon of olive oil to cook the minced vegetables for about 5 minutes. Then, add another teaspoon of oil with the cauliflower (and tofu, if you’re using it as a substitute) and let cook fully. Grill chicken and serve with the “cous-cous”.(Add edamame here if that was your substitute choice and it’s precooked. If raw, boil and cook with rest of the vegetables)
Egg substitutes for allergics or vegans/vegetarians include:
Firm Tofu (185g)
To cook the quinoa: Rinse it until water comes out clear. Put in a pot at medium heat, with enough water to cover it and add a pinch of salt. Let cook until all water is absorbed and the quinoa is tender.
To cook the vegetables: Cut every vegetable in small cubes, or as small as you’d like for a spoon dish. Add one teaspoon of olive oil to a pan on medium heat and toss the carrots, mushrooms and zucchini in. Once they’re about half-way done add the leek and peppers (and tofu, if you’re not using egg), then lightly salt it all.
With your veggies almost done, add another teaspoon of oil to the same pan and dump the quinoa in! Crack an egg on top, add cumin to taste and stir fry it all together! Done! (Mix in the edamame once you’ve stir fried it all, if you chose edamame as a substitute)