Recipes Tagged: healthy
Displaying all recipes that include the tag: healthy.
| Title ↕ | Description ↕ | Tags ↕ | |
|---|---|---|---|
| Vegan Rainbow Roast Vegetable Sandwich | A hearty vegan sandwich filled with roasted vegetables, avocado, ... | vegan, lunch, dinner, sandwich, healthy, fresh, roasted vegetables, easy, quick, American cuisine, nutritious | {"title":"Vegan Rainbow Roast Vegetable Sandwich","description":"A hearty vegan sandwich filled with roasted vegetables, avocado, beetroot hummus, and kale pesto, perfect for a wholesome, nutritious lunch.","short_description":"A nourishing sandwich with roast vegetables, avocado, and pesto.","full_ingredient_list":["1 cup butternut pumpkin","1 red bell pepper","1 zucchini","extra virgin olive oil","1 avocado","1 carrot","1\/2 cup alfalfa sprouts","1 x 400g can chickpeas","1\/2 beetroot","1 teaspoon smoked paprika","1 cup kale leaves","1\/2 cup roast almonds","4 thick slices sourdough bread","salt","pepper"],"components":[{"name":"Roasted Vegetables","ingredients":[{"name":"butternut pumpkin","quantity":"1 cup","preparation_notes":"sliced into 5mm thick slices"},{"name":"red bell pepper","quantity":"1","preparation_notes":"quartered and seeded","substitutions":["green bell pepper"]},{"name":"zucchini","quantity":"1","preparation_notes":"sliced into 5mm thick slices"},{"name":"extra virgin olive oil","quantity":"as needed","preparation_notes":"","substitutions":["avocado oil"]}],"tools_and_equipment":["baking tray","oven"],"instructions":[{"step_number":1,"description":"Preheat the oven to 180C.","tips":""},{"step_number":2,"description":"Place the sliced pumpkin, zucchini, and quartered red bell pepper on a lined baking tray. Drizzle with extra virgin olive oil.","tips":"Ensure the vegetables are spread out evenly."},{"step_number":3,"description":"Roast in the oven for 20 minutes or until the vegetables are tender.","tips":"Check the vegetables halfway and stir if needed to ensure even cooking."}]},{"name":"Beetroot Hummus","ingredients":[{"name":"chickpeas","quantity":"400g can","preparation_notes":"drained and rinsed","substitutions":["cooked dried chickpeas"]},{"name":"beetroot","quantity":"1\/2","preparation_notes":"blanched and peeled","substitutions":["canned beetroot"]},{"name":"smoked paprika","quantity":"1 teaspoon","preparation_notes":""}],"tools_and_equipment":["food processor"],"instructions":[{"step_number":1,"description":"Add the chickpeas, half a blanched beetroot, and smoked paprika to a food processor.","tips":""},{"step_number":2,"description":"Blend until smooth and set aside.","tips":"Adjust seasoning to taste with salt and pepper."}]},{"name":"Kale Pesto","ingredients":[{"name":"kale leaves","quantity":"1 cup","preparation_notes":"loosely packed, washed","substitutions":["spinach"]},{"name":"roast almonds","quantity":"1\/2 cup","preparation_notes":"","substitutions":["pine nuts"]},{"name":"extra virgin olive oil","quantity":"3 tablespoons or water","preparation_notes":"","substitutions":["nut oil"]}],"tools_and_equipment":["food processor"],"instructions":[{"step_number":1,"description":"Combine kale leaves, roasted almonds, and extra virgin olive oil in a food processor.","tips":""},{"step_number":2,"description":"Blend until combined, adding water if needed to reach desired consistency.","tips":"Taste and adjust seasoning if necessary."}]},{"name":"Assembling the Sandwich","ingredients":[{"name":"sourdough bread","quantity":"4 thick slices","preparation_notes":"toasted","substitutions":["whole grain bread"]},{"name":"avocado","quantity":"1","preparation_notes":"sliced","substitutions":["guacamole"]},{"name":"carrot","quantity":"1","preparation_notes":"coarsely grated"},{"name":"alfalfa sprouts","quantity":"1\/2 cup","preparation_notes":"rinsed"}],"tools_and_equipment":["toaster"],"instructions":[{"step_number":1,"description":"Toast the bread slices.","tips":"Use a toaster or grill pan for best results."},{"step_number":2,"description":"Spread beetroot hummus on two slices and kale pesto on the other two slices.","tips":"Spread evenly for full taste with each bite."},{"step_number":3,"description":"Arrange roasted and raw vegetables on the bread slices as desired.","tips":"Layer avocado, grated carrot, and alfalfa sprouts on top of roasted vegetables."},{"step_number":4,"description":"Assemble the sandwich and enjoy immediately.","tips":"Best served warm."}]}],"prep_time":"15 minutes","cook_time":"20 minutes","total_time":"35 minutes","servings":"2 large sandwiches","tags":["vegan","lunch","dinner","sandwich","healthy","fresh","roasted vegetables","easy","quick","American cuisine","nutritious"],"notes":"This vegan sandwich is both filling and nutritious, offering a great alternative to traditional deli-style options.","background":"This sandwich brings together the vibrant colors and nutritious benefits of fresh and roasted vegetables, enhanced by two homemade spreads: beetroot hummus and kale pesto.","nutrition":{"calories":"859 kcal","protein":"25 g","fat":"58 g","carbohydrates":"73 g","fiber":"26 g","sugar":"18 g"},"serving_suggestions":"Pair with a light vegetable soup or a side salad for a complete meal.","storage":"Best eaten fresh but can be stored in an airtight container for up to a day if needed.","dietary_info":["vegan","contains nuts"],"cooking_tips":["Roast your vegetables ahead of time for quicker assembly during the week."],"variations":["Add grilled tofu or tempeh for extra protein"],"ingredient_spotlight":"Roasted pumpkin is a key ingredient, adding a sweet and savory element to the sandwich.","flavor_profile":{"sweet":3,"savory":7,"sour":2,"bitter":3,"umami":5},"geographic_region":"American","seasonality":"Autumn","sustainability_score":{"score":85,"details":"Utilizes mostly plant-based ingredients from sustainable sources."},"occasion":"Lunch","skill_level":"Beginner","cost_estimate":10,"recommended_pairings":["herbal tea","vegetable soup"]} |
| Kale Caesar Salad with Lime Dressing | A refreshing take on the classic Caesar salad featuring fresh kal... | Salad, Vegetarian, Caesar, Healthy | {"title":"Kale Caesar Salad with Lime Dressing","description":"A refreshing take on the classic Caesar salad featuring fresh kale and Romaine, complemented by a tangy lime Caesar dressing.","full_ingredient_list":["4 cups chopped fresh kale","4 cups chopped Romaine lettuce","2 cups croutons (toasted French bread, seasoned)","3\/4 cup grated Parmesan cheese","1 batch Lime Caesar Dressing (made with ingredients listed below)","optional: 1 cup halved cherry or grape tomatoes","1\/2 cup plain Greek yogurt","1\/2 cup freshly-grated Parmesan cheese","3\u20134 tablespoons fresh lime juice","1 tablespoon extra-virgin olive oil","1\u20132 teaspoons anchovy paste","2 teaspoons Worcestershire sauce","1 clove garlic, pressed or finely minced","1 teaspoon Dijon mustard","3\u20134 tablespoons milk","1\/4 teaspoon sea salt","pinch of black pepper"],"components":[{"name":"Salad","ingredients":[{"name":"chopped fresh kale","quantity":"4 cups","preparation_notes":"","substitutions":[]},{"name":"chopped Romaine lettuce","quantity":"4 cups","preparation_notes":"","substitutions":[]},{"name":"croutons","quantity":"2 cups","preparation_notes":"Toasted French bread and crumbled afterwards.","substitutions":[]},{"name":"grated Parmesan cheese","quantity":"3\/4 cup","preparation_notes":"","substitutions":[]},{"name":"optional cherry or grape tomatoes","quantity":"1 cup","preparation_notes":"Halved, if using","substitutions":[]}],"tools_and_equipment":["Large bowl","Tongs"],"instructions":[{"step_number":1,"description":"Add the kale, Romaine lettuce, croutons, Parmesan cheese, dressing, and tomatoes (if using) to a large bowl.","tips":""},{"step_number":2,"description":"Toss everything together until the salad is evenly coated with dressing.","tips":""},{"step_number":3,"description":"Serve the salad immediately.","tips":""}]},{"name":"Lime Caesar Dressing","ingredients":[{"name":"plain Greek yogurt","quantity":"1\/2 cup","preparation_notes":"Non-fat suggested","substitutions":[]},{"name":"freshly-grated Parmesan cheese","quantity":"1\/2 cup","preparation_notes":"","substitutions":[]},{"name":"fresh lime juice","quantity":"3\u20134 tablespoons","preparation_notes":"","substitutions":[]},{"name":"extra-virgin olive oil","quantity":"1 tablespoon","preparation_notes":"","substitutions":[]},{"name":"anchovy paste","quantity":"1\u20132 teaspoons","preparation_notes":"To taste","substitutions":["Mashed anchovy fillets"]},{"name":"Worcestershire sauce","quantity":"2 teaspoons","preparation_notes":"","substitutions":[]},{"name":"garlic","quantity":"1 clove","preparation_notes":"Pressed or finely minced","substitutions":[]},{"name":"Dijon mustard","quantity":"1 teaspoon","preparation_notes":"","substitutions":[]},{"name":"milk","quantity":"3\u20134 tablespoons","preparation_notes":"Add to desired consistency","substitutions":[]},{"name":"sea salt","quantity":"1\/4 teaspoon","preparation_notes":"","substitutions":[]},{"name":"black pepper","quantity":"pinch","preparation_notes":"","substitutions":[]}],"tools_and_equipment":["Small mixing bowl","Whisk"],"instructions":[{"step_number":1,"description":"Combine all ingredients except milk in a small mixing bowl.","tips":""},{"step_number":2,"description":"Whisk together until smooth.","tips":""},{"step_number":3,"description":"Gradually whisk in milk, a tablespoon at a time, to reach desired dressing consistency.","tips":""},{"step_number":4,"description":"Use the dressing immediately or store in a sealed container in the refrigerator for up to 3 days.","tips":""}]}],"prep_time":"25 minutes","cook_time":"","total_time":"25 minutes","servings":"6-8 servings","tags":["Salad","Vegetarian","Caesar","Healthy"],"notes":"For an extra citrus kick, serve with additional lime wedges. Feel free to add proteins like grilled chicken or chickpeas. Inspired by Sweetgreen."} |
| The Ultimate Grilled Salmon with Essential Tips | A straightforward guide to grilling salmon perfectly on a charcoa... | grilled, healthy, summer, fish, seafood | {"title":"The Ultimate Grilled Salmon with Essential Tips","description":"A straightforward guide to grilling salmon perfectly on a charcoal grill, offering a delicious and healthy meal that's quick and easy to make.","prep_time":"20 minutes","cook_time":"20 minutes","total_time":"40 minutes","servings":"4 servings","tags":["grilled","healthy","summer","fish","seafood"],"full_ingredient_list":["4 salmon fillets (6-8 ounces each), skin-on","2 tablespoons grape seed oil","2 teaspoons kosher salt","2 teaspoons freshly ground black pepper","1 lemon, cut into wedges"],"components":[{"name":"Grilled Salmon","ingredients":[{"name":"salmon fillets","quantity":"4 (6-8 ounces each)","preparation_notes":"skin-on","substitutions":[]},{"name":"grape seed oil","quantity":"2 tablespoons","preparation_notes":"","substitutions":["olive oil"]},{"name":"kosher salt","quantity":"2 teaspoons","preparation_notes":"","substitutions":[]},{"name":"freshly ground black pepper","quantity":"2 teaspoons","preparation_notes":"","substitutions":[]},{"name":"lemon","quantity":"1","preparation_notes":"cut into wedges","substitutions":[]}],"tools_and_equipment":["charcoal grill","chimney starter","barbecue mitts","temperature gauge"],"instructions":[{"step_number":1,"description":"Prepare the grill for direct cooking over high heat, 450\u00b0F-550\u00b0F. Brush the cooking grates clean and close the lid to heat.","tips":"Ensure your grill is preheated to avoid sticking."},{"step_number":2,"description":"Coat the flesh side of the salmon fillets generously with oil. Season evenly with kosher salt and black pepper.","tips":"Coating the fish instead of the grill prevents sticking."},{"step_number":3,"description":"Place the salmon skin side down on the grill over direct high heat with the lid closed for about 6-8 minutes. The fish should lighten in color, firm up slightly, and detach easily from the grates.","tips":"Do not attempt to move the salmon early; patience ensures easy flipping."},{"step_number":4,"description":"Flip the salmon over, close the lid, and cook until the internal temperature reaches 130\u00b0F, approximately 2-4 minutes for medium-rare.","tips":"Utilize a meat thermometer for perfect doneness."},{"step_number":5,"description":"Transfer the salmon to a platter and let it rest for 1-2 minutes. Remove the skin if desired and serve with lemon wedges.","tips":"Carry-over cooking will finish the salmon perfectly."}]}],"notes":"Grilling salmon takes practice to perfect the timing and heat. Use a thermometer for best results and try serving the salmon with your favorite sauces for variety."} |
| Roasted Portobello Mushroom Ciabatta Sandwich | This delicious Portobello Mushroom Sandwich features meaty mushro... | vegetarian, lunch, sandwich, quick and easy, balsamic, portobello, ciabatta, pesto, healthy | {"title":"Roasted Portobello Mushroom Ciabatta Sandwich","description":"This delicious Portobello Mushroom Sandwich features meaty mushrooms roasted with balsamic vinegar, served on toasted ciabatta rolls with a creamy pesto mayonnaise, feta cheese, cherry tomatoes, and fresh basil leaves. It is a simple yet satisfying vegetarian sandwich perfect for lunch or dinner.","short_description":"A flavorful vegetarian sandwich with roasted portobello mushrooms, pesto mayo, and fresh toppings.","full_ingredient_list":["2 large portobello mushrooms","1 tablespoon olive oil","\u00bd tablespoon balsamic vinegar","\u00bc teaspoon sea salt","\u00bc teaspoon cracked black pepper","3 tablespoons mayonnaise","\u00bd tablespoon vegetarian green pesto","2 ciabatta rolls","6 cherry tomatoes","a small handful of basil leaves","\u00bc cup feta cheese (25g)"],"components":[{"name":"Roasted Portobello Mushrooms","ingredients":[{"name":"portobello mushrooms","quantity":"2 large","preparation_notes":"wiped clean","substitutions":[]},{"name":"olive oil","quantity":"1 tablespoon","preparation_notes":"","substitutions":[]},{"name":"balsamic vinegar","quantity":"\u00bd tablespoon","preparation_notes":"","substitutions":[]}],"tools_and_equipment":["roasting tin","baking tray","oven"],"instructions":[{"step_number":1,"description":"Preheat the oven to 392F \/ 200C."},{"step_number":2,"description":"Place the portobello mushrooms in a roasting tin. Brush both sides with olive oil, then with balsamic vinegar. Season with salt and pepper."},{"step_number":3,"description":"Place the mushrooms stem side up on a baking tray and bake in the oven for 10 to 15 minutes."}]},{"name":"Sandwich Assembly","ingredients":[{"name":"mayonnaise","quantity":"3 tablespoons","preparation_notes":"","substitutions":["vegan mayo"]},{"name":"vegetarian green pesto","quantity":"\u00bd tablespoon","preparation_notes":"","substitutions":["vegan pesto"]},{"name":"ciabatta rolls","quantity":"2","preparation_notes":"","substitutions":["gluten-free rolls"]},{"name":"cherry tomatoes","quantity":"6","preparation_notes":"sliced","substitutions":[]},{"name":"basil leaves","quantity":"a small handful","preparation_notes":"","substitutions":[]},{"name":"feta cheese","quantity":"\u00bc cup (25g)","preparation_notes":"crumbled","substitutions":["vegan feta"]},{"name":"sea salt","quantity":"\u00bc teaspoon","preparation_notes":"","substitutions":[]},{"name":"cracked black pepper","quantity":"\u00bc teaspoon","preparation_notes":"","substitutions":[]}],"tools_and_equipment":["small bowl","toasting pan"],"instructions":[{"step_number":1,"description":"In a small bowl, mix the pesto and mayonnaise together."},{"step_number":2,"description":"Split and toast the ciabatta rolls on a hot griddle pan until lightly browned."},{"step_number":3,"description":"Spread the pesto mayo over the bottom half of each toasted ciabatta roll."},{"step_number":4,"description":"Once roasted, place a portobello mushroom on each ciabatta roll. Crumble feta cheese on top, then layer with sliced cherry tomatoes and basil leaves."},{"step_number":5,"description":"Top with the other half of the ciabatta roll and serve immediately."}]}],"prep_time":"5 minutes","cook_time":"15 minutes","total_time":"20 minutes","servings":"2","tags":["vegetarian","lunch","sandwich","quick and easy","balsamic","portobello","ciabatta","pesto","healthy"],"notes":"If you are looking to make this recipe vegan, substitute the mayo, pesto, and feta with vegan alternatives. For a gluten-free option, replace ciabatta rolls with your favorite gluten-free bread.","background":"Switching to a vegetarian diet prompted the creation of this hearty mushroom sandwich, providing a deliciously filling meal.","nutrition":{"calories":"432kcal","protein":"10.2g","fat":"34.9g","carbohydrates":"20.1g","fiber":"2.1g","sugar":"1.4g"},"serving_suggestions":"Serve the sandwich with a side of homemade fries or a simple green salad.","storage":"Best served fresh, but components can be stored separately in the refrigerator for up to 2 days.","dietary_info":["vegetarian"],"cooking_tips":["Dry the mushrooms with a paper towel if too wet after roasting."],"variations":["Add roasted red peppers or spinach for extra flavor."],"ingredient_spotlight":"Portobello mushrooms add a rich, umami flavor and a meaty texture to the sandwich, making them a satisfying option for vegetarian meals.","flavor_profile":{"sweet":2,"savory":7,"sour":4,"bitter":1,"umami":8},"geographic_region":"Western","seasonality":"All year","sustainability_score":{"score":80,"details":"Portobello mushrooms have a relatively low ecological footprint."},"occasion":"casual lunch","skill_level":"beginner","cost_estimate":10,"recommended_pairings":["Fries","Green salad"]} |
| Hearty Lentil and Kale Soup | This nourishing lentil soup features a blend of tender vegetables... | vegetarian, soup, healthy, vegan | {"title":"Hearty Lentil and Kale Soup","description":"This nourishing lentil soup features a blend of tender vegetables and hearty greens, enriched with fresh herbs and spices.","prep_time":"15 minutes","cook_time":"45 minutes","total_time":"1 hour","servings":"4 to 6","tags":["vegetarian","soup","healthy","vegan"],"notes":"Store leftover soup in the fridge for up to 4 days. If it thickens, add some water while reheating. This soup freezes well.","full_ingredient_list":["2 tablespoons extra-virgin olive oil","1 medium onion, chopped","4 medium carrots, chopped (2 cups)","2 celery stalks, chopped","6 small or 3 large kale leaves (stems finely diced, leaves chopped)","Heaping \u00bd teaspoon ground cumin","4 garlic cloves, grated","1 (14-ounce) can fire-roasted diced tomatoes","\u00be cup dry green lentils, rinsed","2 tablespoons white wine vinegar","12 fresh thyme sprigs, bundled","6 cups vegetable broth","\u00bd cup chopped fresh parsley, for garnish","Red pepper flakes","Grated Parmesan cheese, optional","1\u00bd teaspoons sea salt","Freshly ground black pepper"],"components":[{"name":"Lentil Soup Base","ingredients":[{"name":"extra-virgin olive oil","quantity":"2 tablespoons","preparation_notes":"","substitutions":[]},{"name":"onion","quantity":"1 medium, chopped","preparation_notes":"","substitutions":[]},{"name":"carrots","quantity":"4 medium, chopped (2 cups)","preparation_notes":"","substitutions":[]},{"name":"celery stalks","quantity":"2, chopped","preparation_notes":"","substitutions":["1 small fennel bulb, diced"]},{"name":"kale leaves","quantity":"6 small or 3 large (stems finely diced, leaves chopped)","preparation_notes":"","substitutions":["fresh spinach","Swiss chard"]},{"name":"ground cumin","quantity":"Heaping \u00bd teaspoon","preparation_notes":"","substitutions":[]},{"name":"garlic cloves","quantity":"4, grated","preparation_notes":"","substitutions":[]},{"name":"fire-roasted diced tomatoes","quantity":"1 (14-ounce) can","preparation_notes":"","substitutions":["regular diced tomatoes"]},{"name":"dry green lentils","quantity":"\u00be cup, rinsed","preparation_notes":"","substitutions":["brown lentils"]},{"name":"white wine vinegar","quantity":"2 tablespoons","preparation_notes":"","substitutions":["squeeze of fresh lemon juice"]},{"name":"fresh thyme sprigs","quantity":"12, bundled","preparation_notes":"Use kitchen twine to bundle","substitutions":["1 teaspoon dried thyme"]},{"name":"vegetable broth","quantity":"6 cups","preparation_notes":"","substitutions":[]},{"name":"fresh parsley","quantity":"\u00bd cup, chopped, for garnish","preparation_notes":"","substitutions":[]},{"name":"red pepper flakes","quantity":"To taste","preparation_notes":"Optional, for serving","substitutions":[]},{"name":"Grated Parmesan cheese","quantity":"For serving, optional","preparation_notes":"","substitutions":[]}],"tools_and_equipment":["Large pot or Dutch oven","Wooden spoon","Soup bowls"],"instructions":[{"step_number":1,"description":"In a large pot over medium heat, warm the extra-virgin olive oil. Add the chopped onion, carrots, celery, diced kale stems, and cumin. Sprinkle with sea salt and freshly ground black pepper. Cook for about 8 minutes, occasionally stirring until the vegetables are softened.","tips":""},{"step_number":2,"description":"Mix in the grated garlic, fire-roasted diced tomatoes, rinsed lentils, white wine vinegar, bundled thyme, and vegetable broth. Cover the pot and let it simmer for 25 to 30 minutes until lentils are tender.","tips":"Adjust the heat to maintain a gentle simmer."},{"step_number":3,"description":"Integrate the chopped kale leaves and cook for an additional 5 minutes until they wilt. Remove the thyme bundle before serving.","tips":""},{"step_number":4,"description":"Dish out the soup into bowls. Garnish with chopped fresh parsley, red pepper flakes, and grated Parmesan, if desired.","tips":"Enjoy with crusty bread for added texture."}]}]} |
| Easy Grilled Asparagus with Lemon and Garlic | This simple and delicious grilled asparagus recipe is flavored wi... | grilled, vegetarian, spring, quick, BBQ, side dish, healthy, gluten-free, low-carb | {"title":"Easy Grilled Asparagus with Lemon and Garlic","description":"This simple and delicious grilled asparagus recipe is flavored with lemon, garlic, and olive oil. It makes a perfect side dish for any meal and is quick to prepare, taking only 10 minutes to cook. The lemon and garlic add a subtle kick of flavor that complements the naturally sweet asparagus, making it a favorite vegetable for grilling during the spring.","short_description":"Delicious grilled asparagus with lemon and garlic flavor, perfect for any barbecue.","full_ingredient_list":["1 pound of medium-sized asparagus","1 tablespoon olive oil","1 teaspoon coarse salt","1 teaspoon freshly cracked black pepper","1 medium lemon (zest and juice)","1 clove garlic (minced)"],"components":[{"name":"Grilled Asparagus","ingredients":[{"name":"asparagus","quantity":"1 pound","preparation_notes":"choose medium-sized shoots","substitutions":[]},{"name":"olive oil","quantity":"1 tablespoon","preparation_notes":"","substitutions":[]},{"name":"coarse salt","quantity":"1 teaspoon","preparation_notes":"","substitutions":[]},{"name":"freshly cracked black pepper","quantity":"1 teaspoon","preparation_notes":"","substitutions":[]},{"name":"lemon","quantity":"1 medium","preparation_notes":"zest and juice","substitutions":["balsamic vinegar","red wine vinegar"]},{"name":"garlic","quantity":"1 clove","preparation_notes":"minced","substitutions":[]}],"tools_and_equipment":["Grill","Baking sheet or cutting board"],"instructions":[{"step_number":1,"description":"Preheat your grill to high heat, about 400 degrees Fahrenheit.","tips":"Ensure the grill is fully preheated to get the perfect char."},{"step_number":2,"description":"Wash asparagus well and trim the woody, tough ends by snapping where the stem naturally breaks.","tips":"No knife required!"},{"step_number":3,"description":"Drizzle the asparagus with olive oil and season with salt, pepper, lemon zest, lemon juice, and garlic. Roll them around on the baking sheet to ensure they are evenly coated.","tips":"Tossing well helps seasoning stick and promotes even cooking."},{"step_number":4,"description":"Place the seasoned asparagus directly on the grill grates and grill for 8 to 10 minutes, or until the ends start to brown while the shoots remain crisp-tender.","tips":"Rotate often for even grilling."},{"step_number":5,"description":"Remove from the grill and serve the asparagus on a platter. Enjoy warm or chilled with an extra drizzle of fresh lemon juice if desired.","tips":"For extra flavor, add a little more lemon juice before serving."}]}],"prep_time":"10 minutes","cook_time":"8 minutes","total_time":"18 minutes","servings":"4 servings","tags":["grilled","vegetarian","spring","quick","BBQ","side dish","healthy","gluten-free","low-carb"],"notes":"Medium-sized asparagus stalks are ideal for grilling as they are easier to manage and cook evenly without falling through grill grates. Avoid using very thin or thick stalks.","background":"Grilled asparagus is a versatile side dish that is popular in spring when asparagus is in season. The smoky grill flavor enhances its natural sweetness, and the simple seasoning lets it shine.","nutrition":{"calories":"63","protein":"2g","fat":"3g","carbohydrates":"7g","fiber":"3g","sugar":"2g"},"serving_suggestions":"Serve alongside any grilled protein such as steak or chicken. Pairs well with mashed potatoes or as part of a Surf and Turf dish.","storage":"Keep leftover grilled asparagus in an airtight container in the refrigerator for up to 5 days. Reheat by grilling briefly or use a microwave.","dietary_info":["vegetarian","gluten-free","low-carb"],"cooking_tips":["Use medium stalks for balance between tenderness and ease of grilling.","Preheat grill to maintain a high heat and achieve a good char."],"variations":["Wrap asparagus in bacon before grilling for added flavor.","Use balsamic vinegar instead of lemon for a different acidity."],"ingredient_spotlight":"Asparagus is the star of this dish; its sweet and savory notes are enhanced by grilling, producing a delicious smoky profile.","flavor_profile":{"sweet":4,"savory":5,"sour":3,"bitter":2,"umami":6},"geographic_region":"Global","seasonality":"Spring","skill_level":"Beginner","cost_estimate":6,"recommended_pairings":["Grilled steak","Roasted chicken"]} |
| Silky Mutabal (Eggplant and Tahini Dip) | Mutabal is a creamy, smoky Middle Eastern dip made primarily from... | Middle Eastern, Appetizer, Vegetarian, Vegan option, Gluten-Free, Mediterranean, Snack, Healthy, Make-ahead | {"title":"Silky Mutabal (Eggplant and Tahini Dip)","description":"Mutabal is a creamy, smoky Middle Eastern dip made primarily from charred eggplant blended with tahini, lemon juice, garlic, and cumin. This dip, garnished with pomegranate seeds and fresh herbs, offers a delightful blend of savory and tangy flavors, making it a perfect appetizer or snack.","short_description":"A creamy and smoky eggplant dip enriched with tahini and spices, perfect for appetizers.","full_ingredient_list":["2 lbs eggplant","2 cloves garlic, minced","1\/4 cup lemon juice, freshly squeezed","3 tbsp tahini","2 tbsp plain Greek yogurt (optional)","1 tsp salt","1\/2 tsp cumin","pomegranate seeds for garnish","10 mint leaves, chopped","2 tbsp parsley, chopped","1\/4 tsp dried mint","olive oil"],"components":[{"name":"Eggplant Dip Base","ingredients":[{"name":"eggplant","quantity":"2 lbs","preparation_notes":"Slice lengthwise and brush with olive oil, roast until tender"},{"name":"garlic","quantity":"2 cloves","preparation_notes":"minced"},{"name":"lemon juice","quantity":"1\/4 cup","preparation_notes":"freshly squeezed"},{"name":"tahini","quantity":"3 tbsp"},{"name":"plain Greek yogurt","quantity":"2 tbsp","preparation_notes":"optional"},{"name":"salt","quantity":"1 tsp"},{"name":"cumin","quantity":"1\/2 tsp"}],"tools_and_equipment":["oven","baking sheet","parchment paper","knife","brush","colander","sieve","food processor or mixing bowl"],"instructions":[{"step_number":1,"description":"Preheat the oven to 450\u00b0F. Line a baking sheet with parchment paper."},{"step_number":2,"description":"Slice eggplants lengthwise and brush the cut sides with olive oil. Place cut side down on the prepared baking sheet."},{"step_number":3,"description":"Roast eggplants for about 35 minutes until the interior is tender and the skin is loose. Then broil for 6-8 minutes to char the skin. Let cool for 5 minutes."},{"step_number":4,"description":"Scoop out the eggplant flesh and place it in a colander to drain for 30 minutes."},{"step_number":5,"description":"Mix the drained eggplant with garlic, lemon juice, tahini, yogurt, salt, and cumin in a bowl or food processor until well combined. Adjust salt to taste if needed."}]},{"name":"Garnishing","ingredients":[{"name":"pomegranate seeds","quantity":"to taste","substitutions":["diced tomatoes"]},{"name":"mint leaves","quantity":"10","preparation_notes":"chopped"},{"name":"parsley","quantity":"2 tbsp","preparation_notes":"chopped"},{"name":"dried mint","quantity":"1\/4 tsp"},{"name":"olive oil","quantity":"for drizzling"}],"tools_and_equipment":[],"instructions":[{"step_number":1,"description":"Serve the dip in a shallow bowl. Drizzle with olive oil and garnish with pomegranate seeds, mint, and parsley."}]}],"prep_time":"10 minutes","cook_time":"45 minutes","total_time":"1 hour 25 minutes","servings":"6","tags":["Middle Eastern","Appetizer","Vegetarian","Vegan option","Gluten-Free","Mediterranean","Snack","Healthy","Make-ahead"],"notes":"If the dip is slightly bitter, adding more salt can balance the flavor. The optional yogurt provides extra creaminess. This dish keeps well in the refrigerator for up to 3 days.","background":"Mutabal is a traditional dip enjoyed across the Middle East, known for its smoky flavor derived from roasting eggplant. It is closely related to baba ganoush, though typically uses tahini and fewer ingredients.","nutrition":{"calories":"87","protein":"3g","fat":"4g","carbohydrates":"12g","fiber":"5g","sugar":"6g"},"serving_suggestions":"Pairs well with fresh vegetables or pita chips. Also great as a spread for sandwiches or alongside grilled meats.","storage":"Store in an airtight container in the refrigerator for up to 3 days. Can be frozen for up to 3 months but may have texture changes.","dietary_info":["Vegetarian","Gluten-Free","Vegan option with no yogurt"],"cooking_tips":["Removing the eggplant seeds can help reduce bitterness.","Use high-quality tahini for best results."],"variations":["Add a pinch of smoked paprika for extra smokiness.","Include roasted red peppers for a sweeter version."],"ingredient_spotlight":"Tahini adds a rich, nutty flavor and creamy texture to the dish, making it an essential ingredient.","flavor_profile":{"sweet":2,"savory":8,"sour":5,"bitter":3,"umami":7},"geographic_region":"Middle East","seasonality":"All year round","sustainability_score":{"score":80,"details":"Eggplants and tahini have relatively low environmental impacts, especially when sourced locally."},"occasion":"Casual gatherings, parties, potlucks","skill_level":"Beginner","cost_estimate":10,"recommended_pairings":["Serve with Armenian flatbread or pita bread.","Pair with grilled chicken or lamb kabobs."]} |
| Classic Japanese Miso Soup with Tofu and Wakame | Learn to prepare delicious Japanese miso soup from scratch with a... | Japanese, Soup, Healthy, Quick, Easy | {"title":"Classic Japanese Miso Soup with Tofu and Wakame","description":"Learn to prepare delicious Japanese miso soup from scratch with a homemade dashi stock, silken tofu, and wakame seaweed. It's a healthy staple that's quick and easy to make.","full_ingredient_list":["4 cups water","1 piece kombu (dried kelp), \u2153 oz","1 cup katsuobushi (dried bonito flakes)","7 oz soft\/silken tofu","4 Tbsp miso","1 Tbsp dried wakame seaweed","1 green onion\/scallion"],"components":[{"name":"Dashi","ingredients":[{"name":"water","quantity":"4 cups","preparation_notes":"","substitutions":[]},{"name":"kombu (dried kelp)","quantity":"1 piece (\u2153 oz)","preparation_notes":"4 x 4 inches or 10 x 10 cm","substitutions":[]},{"name":"katsuobushi (dried bonito flakes)","quantity":"1 cup","preparation_notes":"packed; use 3 loosely packed cups for stronger flavor","substitutions":[]}],"tools_and_equipment":["medium saucepan with lid","fine mesh sieve","ladle","airtight container"],"instructions":[{"step_number":1,"description":"Soak the kombu in water for 30 minutes if possible. Bring the water and kombu to a slow boil over medium-low heat. Just before boiling, remove the kombu.","tips":"Do not wash kombu to keep the umami-intense white substance."},{"step_number":2,"description":"Add katsuobushi to the simmering water, then turn off the heat and allow it to steep for 10 minutes.","tips":"Once the katsuobushi sinks, strain the liquid through a fine mesh sieve."}]},{"name":"Miso Soup","ingredients":[{"name":"soft\/silken tofu","quantity":"7 oz","preparation_notes":"cut into \u00bd-inch cubes","substitutions":[]},{"name":"miso","quantity":"4 Tbsp","preparation_notes":"use 1 Tbsp per 1 cup of dashi","substitutions":[]},{"name":"dried wakame seaweed","quantity":"1 Tbsp","preparation_notes":"add right before serving","substitutions":[]},{"name":"green onion\/scallion","quantity":"1","preparation_notes":"thinly sliced","substitutions":[]}],"tools_and_equipment":["medium saucepan with lid","ladle","cutting board","fine mesh strainer"],"instructions":[{"step_number":1,"description":"Heat dashi in a saucepan. If using chilled dashi, bring it to a slow boil over medium heat, then turn off the heat.","tips":"Do not boil after miso is added."},{"step_number":2,"description":"Dissolve miso in a ladle with some dashi, then add back to the pot.","tips":"Use a fine mesh strainer to assist dissolving."},{"step_number":3,"description":"Add tofu cubes, wakame seaweed, and green onion to the pot, then serve immediately.","tips":"Add tofu after miso is dissolved to prevent breaking."}]}],"prep_time":"5 mins","cook_time":"15 mins","total_time":"20 mins","servings":"4","tags":["Japanese","Soup","Healthy","Quick","Easy"],"notes":"Never boil the miso to preserve its flavor and aroma. Store miso soup in the refrigerator for up to 2 days or freeze the broth without miso for up to 2 weeks."} |
| Zucchini Noodles Stir Fry with Garlic Chicken | A delicious and healthy stir fry dish featuring zucchini noodles ... | healthy, stir fry, zoodles, easy | {"title":"Zucchini Noodles Stir Fry with Garlic Chicken","description":"A delicious and healthy stir fry dish featuring zucchini noodles and garlic-infused chicken, perfect for a light yet satisfying meal.","prep_time":"15 minutes","cook_time":"10 minutes","total_time":"25 minutes","servings":"4","tags":["healthy","stir fry","zoodles","easy"],"full_ingredient_list":["3 large zucchini","Pinch of salt","2 boneless skinless chicken breasts","3 tablespoons oyster sauce","1 tablespoon rice wine","Pinch of black pepper","1 tablespoon soy sauce","1\/4 cup chicken stock","1 teaspoon cornstarch","3 tablespoons cooking oil","3 cloves garlic","1 oz ginger","1 red chili","3 green onions","White & black sesame seeds"],"components":[{"name":"Zoodles Preparation","ingredients":[{"name":"zucchini","quantity":"3 large","preparation_notes":"Spiralized into noodles","substitutions":["Yellow squash"]},{"name":"salt","quantity":"Pinch","preparation_notes":"For sweating the zucchini","substitutions":["Sea salt"]}],"tools_and_equipment":["Spiralizer","Strainer","Paper towels"],"instructions":[{"step_number":1,"description":"Cut ends off zucchinis and use a spiralizer to create zoodles.","tips":"You can use a mandoline or julienne peeler if a spiralizer is not available."},{"step_number":2,"description":"Place zoodles in a strainer over a bowl, sprinkle with salt, and let them sit for 5 minutes to sweat.","tips":"This reduces moisture to prevent a soggy stir fry."},{"step_number":3,"description":"Pat zoodles dry with paper towels to remove excess moisture.","tips":"Do not rinse, as it will add unwanted water."}]},{"name":"Chicken Marination","ingredients":[{"name":"boneless skinless chicken breasts","quantity":"2","preparation_notes":"Sliced into 1\/2 inch pieces","substitutions":["Shrimp","Tofu"]},{"name":"oyster sauce","quantity":"1 tablespoon","substitutions":["Hoisin sauce"]},{"name":"rice wine","quantity":"1 tablespoon","substitutions":["Sake","Mirin"]},{"name":"black pepper","quantity":"Pinch","substitutions":["White pepper"]}],"tools_and_equipment":["Mixing bowl"],"instructions":[{"step_number":1,"description":"Combine chicken slices with oyster sauce, rice wine, and black pepper in a mixing bowl.","tips":"Marinate for at least 10 minutes for best flavor."}]},{"name":"Sauce and Stir Fry","ingredients":[{"name":"oyster sauce","quantity":"2 tablespoons","substitutions":["Hoisin sauce"]},{"name":"soy sauce","quantity":"1 tablespoon","substitutions":["Tamari"]},{"name":"chicken stock","quantity":"1\/4 cup","substitutions":["Vegetable broth"]},{"name":"cornstarch","quantity":"1 teaspoon","substitutions":["Arrowroot powder"]},{"name":"cooking oil","quantity":"3 tablespoons","substitutions":["Olive oil","Canola oil"]},{"name":"garlic","quantity":"3 cloves","preparation_notes":"Chopped","substitutions":["Garlic powder"]},{"name":"ginger","quantity":"1 oz","preparation_notes":"Chopped","substitutions":["Ginger paste"]},{"name":"red chili","quantity":"1","preparation_notes":"Sliced","substitutions":["Serrano pepper"]},{"name":"green onions","quantity":"3","preparation_notes":"Chopped","substitutions":["Shallots"]},{"name":"white & black sesame seeds","quantity":"To taste","substitutions":["Toasted sesame seeds"]}],"tools_and_equipment":["Large skillet"],"instructions":[{"step_number":1,"description":"In a small bowl, mix together oyster sauce, soy sauce, chicken stock, and cornstarch for the sauce.","tips":"Stir the sauce again before adding to the pan to redistribute cornstarch."},{"step_number":2,"description":"Heat 1 tablespoon of oil in a large skillet over medium-high heat and cook the marinated chicken until done.","tips":"Remove chicken from pan before adding vegetables."},{"step_number":3,"description":"In the same skillet, add 2 tablespoons of oil, garlic, ginger, red chili, and green onions. Saut\u00e9 until fragrant.","tips":"This takes about a minute."},{"step_number":4,"description":"Add the prepared sauce to the skillet and bring to a simmer.","tips":"Stir continuously to prevent the sauce from sticking."},{"step_number":5,"description":"Add zoodles to the skillet and toss with sauce until coated. Add chicken back to the skillet and mix.","tips":"Ensure zoodles are well coated with the sauce for maximum flavor."}]}],"notes":"This dish is versatile with protein choices, and the sweating process for zoodles helps maintain the stir fry's texture."} |
| Simple Grilled Mackerel - Saba Shioyaki | This oven-baked Grilled Mackerel, also known as Saba Shioyaki, is... | Japanese, Main Dish, Seafood, Gluten-Free, Dairy-Free, Pescatarian, Healthy, Quick, Weeknight Meal, Traditional Japanese, Bento, Low Carb | {"title":"Simple Grilled Mackerel - Saba Shioyaki","description":"This oven-baked Grilled Mackerel, also known as Saba Shioyaki, is an easy and flavorful fish dish perfect for a quick weeknight meal. It features mackerel fillets seasoned with sake and kosher salt, complemented by daikon radish and a squeeze of lemon.","short_description":"Easy Japanese Grilled Mackerel seasoned with salt and sake.","full_ingredient_list":["2 mackerel (saba) fillets (10 oz total)","2 tablespoons sake","1\/2 teaspoon Diamond Crystal kosher salt","1 inch daikon radish (grated)","1 wedge lemon","1 teaspoon soy sauce"],"components":[{"name":"Grilled Mackerel","ingredients":[{"name":"Mackerel (saba) fillets","quantity":"2 fillets (10 oz total)","preparation_notes":"","substitutions":[]},{"name":"Sake","quantity":"2 tablespoons","preparation_notes":"","substitutions":[]},{"name":"Kosher salt","quantity":"1\/2 teaspoon Diamond Crystal","preparation_notes":"","substitutions":["sea salt"]}],"tools_and_equipment":["baking sheet","parchment paper","paper towels","oven"],"instructions":[{"step_number":1,"description":"Coat mackerel fillets with sake.","tips":""},{"step_number":2,"description":"Pat the fillets dry with paper towels and place them on a baking sheet lined with parchment paper.","tips":""},{"step_number":3,"description":"Sprinkle both sides of the fish with kosher salt.","tips":""},{"step_number":4,"description":"Let the fish sit at room temperature for 20 minutes. Meanwhile, preheat the oven to 425\u00b0F (218\u00b0C).","tips":"Reduce the temperature by 25\u00b0F (15\u00b0C) if using a convection oven."},{"step_number":5,"description":"Pat dry any moisture released from the fish.","tips":""},{"step_number":6,"description":"Place the fish skin side down on the parchment paper and bake for 15-20 minutes until the flesh is golden brown.","tips":""}]},{"name":"Serving Garnish","ingredients":[{"name":"Daikon radish","quantity":"1 inch, grated","preparation_notes":"Peel and grate using a ceramic grater, squeeze out most of the liquid","substitutions":[]},{"name":"Lemon","quantity":"1 wedge","preparation_notes":"Cut in half","substitutions":[]},{"name":"Soy sauce","quantity":"1 teaspoon","preparation_notes":"Drizzle on grated daikon","substitutions":["tamari"]}],"tools_and_equipment":["ceramic grater"],"instructions":[{"step_number":1,"description":"Peel and grate the daikon radish, squeezing out most of the liquid.","tips":""},{"step_number":2,"description":"Serve the grilled mackerel with grated daikon and a lemon wedge on the side. Drizzle soy sauce over the daikon as a condiment.","tips":"Preparation of the additional garnishes is quick, so this can be done while the mackerel is resting."}]}],"prep_time":"5 minutes","cook_time":"20 minutes","total_time":"45 minutes","servings":"2","tags":["Japanese","Main Dish","Seafood","Gluten-Free","Dairy-Free","Pescatarian","Healthy","Quick","Weeknight Meal","Traditional Japanese","Bento","Low Carb"],"notes":"To store leftovers, place the fish in an airtight container and refrigerate for up to 2 days.","background":"Saba Shioyaki is a traditional Japanese dish often enjoyed as part of a bento or as a main dish in meals, particularly in Japan and Japanese restaurants worldwide.","nutrition":{"calories":"272","protein":"34 g","fat":"13 g","carbohydrates":"1 g","fiber":"1 g","sugar":"1 g"},"serving_suggestions":"Best served with rice and miso soup for a complete meal.","storage":"Refrigerate leftovers in an airtight container for up to 2 days.","dietary_info":["Contains fish"],"cooking_tips":["Make sure the fish is patted dry well for optimal texture.","Adjust salt amount based on personal preference."],"variations":["Use lime instead of lemon for a different flavor.","Add a small amount of ginger to the daikon radish for a spicy kick."],"ingredient_spotlight":"Sake is not only used for flavor but helps to tenderize the fish and eliminate any fishy odor.","flavor_profile":{"sweet":1,"savory":7,"sour":2,"bitter":1,"umami":8},"geographic_region":"Japan","seasonality":"Year-round","sustainability_score":{"score":85,"details":"Mackerel is generally considered a sustainable fish choice."},"occasion":"Everyday dinner","skill_level":"Beginner","cost_estimate":10,"recommended_pairings":["Steamed rice","Miso soup","Green tea salad"]} |
| Vegan Jackfruit Tacos | An easy and flavorful vegan taco recipe featuring pulled jackfrui... | easy, healthy, vegan, Mexican | {"title":"Vegan Jackfruit Tacos","description":"An easy and flavorful vegan taco recipe featuring pulled jackfruit as a substitute for meat, perfect for a Mexican-inspired meal.","full_ingredient_list":["4 tbsp olive oil","1 medium red onion, finely diced","4 cloves garlic, finely diced","1 heaped tsp ground cumin","1 tsp smoked paprika","1 tsp ground coriander","1 pinch ground cinnamon","2-3 pinches ground cloves","1 tsp sambal oelek or chilli powder","2 tbsp tomato paste","2 x 565 g \/ 20 oz tins young (green) jackfruit in water","4 tbsp soy sauce","3 tbsp maple syrup","1-2 tsp liquid smoke","1 tbsp apple cider vinegar","\u00bc tsp white pepper","185 g \/ 1\u00bd cups all purpose white flour","\u00bd tsp baking powder","2 tbsp vegetable oil","15 ripe plum tomatoes","1 spring onion, sliced thinly","2 tsp lime juice","\u00be tsp salt","\u00bd tsp sugar","salt & pepper","Romaine lettuce, shredded","small bunch of coriander","quick-pickled red onions","vegan sour cream"],"components":[{"name":"Pulled Jackfruit","ingredients":[{"name":"olive oil","quantity":"4 tbsp","preparation_notes":"","substitutions":[]},{"name":"red onion","quantity":"1 medium","preparation_notes":"finely diced","substitutions":[]},{"name":"garlic","quantity":"4 cloves","preparation_notes":"finely diced","substitutions":[]},{"name":"ground cumin","quantity":"1 heaped tsp","preparation_notes":"","substitutions":[]},{"name":"smoked paprika","quantity":"1 tsp","preparation_notes":"","substitutions":[]},{"name":"ground coriander","quantity":"1 tsp","preparation_notes":"","substitutions":[]},{"name":"ground cinnamon","quantity":"1 pinch","preparation_notes":"","substitutions":[]},{"name":"ground cloves","quantity":"2-3 pinches","preparation_notes":"adjust to taste","substitutions":[]},{"name":"sambal oelek or chilli powder","quantity":"1 tsp","preparation_notes":"to taste","substitutions":[]},{"name":"tomato paste","quantity":"2 tbsp","preparation_notes":"","substitutions":[]},{"name":"young (green) jackfruit in water","quantity":"2 x 565 g \/ 20 oz tins","preparation_notes":"drained, and ends removed","substitutions":[]},{"name":"soy sauce","quantity":"4 tbsp","preparation_notes":"","substitutions":[]},{"name":"maple syrup","quantity":"3 tbsp","preparation_notes":"","substitutions":[]},{"name":"liquid smoke","quantity":"1-2 tsp","preparation_notes":"adjust to taste","substitutions":["increase smoked paprika if unavailable"]},{"name":"apple cider vinegar","quantity":"1 tbsp","preparation_notes":"","substitutions":[]},{"name":"white pepper","quantity":"\u00bc tsp","preparation_notes":"","substitutions":["black pepper"]}],"tools_and_equipment":["Medium heavy-bottomed pan","Baking tray","Baking paper"],"instructions":[{"step_number":1,"description":"Drain the jackfruit tins. Cut off the firm, pointy ends of the jackfruit pieces. Set aside.","tips":"You can save the pointed ends for another recipe or use them finely chopped in the mix."},{"step_number":2,"description":"Heat olive oil in a medium pan. Fry diced red onion until softened and lightly caramelized. Add garlic and cook until fragrant.","tips":""},{"step_number":3,"description":"Add cumin, smoked paprika, coriander, cinnamon, and cloves. Stir and fry for about a minute.","tips":"Keep stirring to avoid burning the spices."},{"step_number":4,"description":"Mix in the tomato paste and sambal oelek or chili powder.","tips":""},{"step_number":5,"description":"Add prepared jackfruit, soy sauce, maple syrup, liquid smoke, apple cider vinegar, and white pepper. Mix well and squash the jackfruit to separate fibers. Simmer for 10-15 minutes.","tips":"Taste and adjust seasonings if needed."},{"step_number":6,"description":"Allow jackfruit to cool, then refrigerate overnight to enhance flavors.","tips":"Placing in an airtight container is recommended."},{"step_number":7,"description":"Preheat oven to 200\u00b0 C \/ 390\u00b0 F. Spread jackfruit mixture on a lined baking tray and bake for 20-25 minutes until browned slightly.","tips":"Ensure an even spread for uniform browning."}]},{"name":"Soft Tacos","ingredients":[{"name":"all purpose white flour","quantity":"185 g \/ 1\u00bd cups","preparation_notes":"","substitutions":[]},{"name":"baking powder","quantity":"\u00bd tsp","preparation_notes":"","substitutions":[]},{"name":"salt","quantity":"\u00be tsp","preparation_notes":"","substitutions":[]},{"name":"vegetable oil","quantity":"2 tbsp","preparation_notes":"olive oil suitable","substitutions":[]},{"name":"hot water","quantity":"about 120 ml \/ \u00bd cup","preparation_notes":"","substitutions":[]},{"name":"additional flour for rolling","quantity":"as needed","preparation_notes":"","substitutions":[]}],"tools_and_equipment":["Kettle","Large bowl","Rolling pin","Damp kitchen towel","Medium heavy-bottomed or griddle pan"],"instructions":[{"step_number":1,"description":"Mix flour, baking powder, and salt in a large bowl. Stir in vegetable oil.","tips":"Use hands to incorporate well."},{"step_number":2,"description":"Boil water. Add about 120 ml of hot water to the flour mixture, mix with a spoon, then knead into a smooth dough.","tips":"Add more water if dough is too dry."},{"step_number":3,"description":"Cover dough with a damp towel and let rest 30 minutes.","tips":"This step is crucial for soft tacos."},{"step_number":4,"description":"Divide rested dough into 10 pieces. Roll each into a thin circle.","tips":"Use a floured surface and avoid over-flouring."},{"step_number":5,"description":"Cook tortillas on medium-heat pan until small bubbles appear, about 1-2 minutes a side.","tips":"Do not overcook to keep them soft."}]},{"name":"Salsa","ingredients":[{"name":"plum tomatoes","quantity":"15 ripe","preparation_notes":"finely diced","substitutions":[]},{"name":"spring onion","quantity":"1, sliced thinly","preparation_notes":"","substitutions":[]},{"name":"lime juice","quantity":"2 tsp","preparation_notes":"","substitutions":[]},{"name":"sugar","quantity":"\u00bd tsp","preparation_notes":"","substitutions":[]},{"name":"salt & pepper","quantity":"to taste","preparation_notes":"","substitutions":[]}],"tools_and_equipment":["Knife","Mixing bowl"],"instructions":[{"step_number":1,"description":"Combine diced tomatoes, sliced spring onion, and lime juice in a bowl.","tips":"Use ripe tomatoes for best flavor."},{"step_number":2,"description":"Season with sugar, salt, and pepper. Mix well and set aside.","tips":"Taste and adjust seasoning as needed."}]}],"prep_time":"60 min","cook_time":"45 min","total_time":"1 hr 45 min","servings":"10 servings","tags":["easy","healthy","vegan","Mexican"],"notes":"For best results, prepare the jackfruit a day in advance. Adjust liquid smoke to taste, as brands can vary in intensity."} |