Combination plans

A flexible solution to live life "on the go". An easy and quick option is provided for breakfast and lunch, and then a recipe based option for evening meal, that you can cook yourself.

Breakfast

Porridge with almonds

60g of porridge oats, dry weight.
200ml of semi-skimmed milk.
1 tbs of sliced almonds.
90g of mango slices.
125ml of orange juice.

Dinner

Oven-baked salmon risotto*

Lunch

Tomato and lentil soup

1 tsp of olive oil.
60g of onion, chopped.
1 clove of garlic.
90g of carrot.
60g of dried red lentils.
1 pinch of oregano.
1 pinch of dried basil.
½ tin of tomatoes (400g).

Snack

Crackers with peanut butter & milk

1 wholegrain cracker or crispbread.
1 tsp of peanut butter.
125ml of semi-skimmed milk.

Recipes:

Oven-baked salmon risotto*

Ingredients:

½ tsp of olive oil.
½ onion.
1 clove of garlic.
60g of risotto rice, such as arborio (uncooked weight).
120g of salmon, canned and drained.
90g of frozen peas.
¼ tsp of dried parsley.
¼ tsp of dried dill.
1/3 stock cube.

Procedures:

1- Preheat oven to 150° C.

2- Heat the oil in a non-stick frying pan and gently cook the finely chopped onion and crushed garlic until softened.

3- Stir in the rice (before adding the rice, measure it's volume in a cup or measuring jug) and mix well.

4- Add the flaked salmon, peas, herbs and crumbled stock cube and add three times the volume of hot water to rice. Bring to a boil and then transfer to an oven-proof dish.

5- Place high in the oven for 35-40 minutes until the rice is tender.

6- Check the dish occasionally and add more water as necessary.