BAKED CHICKEN WING

INGREDIENTS
2 lb chicken wings
2 tbsp olive oil
1 tsp black pepper freshly ground
1.5 tsp teaspoons sea salt
1.5 tsp paprika
1 tbsp green onions chopped for garnish

DIRECTIONS
1. Preheat oven to 425 F degrees. Line a baking sheet with aluminium foil and on top of it with parchment paper. Set aside.
2. In a large bowl, add all chicken wings, olive oil, and all the spices (except the green onions). Mix everything very well to combine.
3. Place the wings in a single layer on the prepared baking sheet.
4. Bake for about 30 minutes, remove from the oven, flip them and bake for 15 to 20 minutes or until they’re golden crisp. Time will depend on the power of your oven.
5. Before serving, sprinkle with more salt and pepper if necessary and garnish with chopped green onions.

CUCUMBER SALAD

INGREDIENTS
1 English cucumber (about 300 g), tough skin removed
3 cloves garlic, crushed

and minced
1 tablespoon rice vinegar
1 tablespoon light soy sauce
1 teaspoon sugar
1/2 teaspoon salt
1/2 teaspoon sesame oil
2 teaspoons Homemade Chilli Oil

DIRECTIONS
1. Dry the cucumber with a paper towel. Place the cucumber on a large cutting board and carefully use a cleaver to crush it. If you don’t own a cleaver, a meat pounder will work as well. Then cut it into bite-size pieces and place them into a bowl.
2. Add the garlic on top of the cucumber.
3. Combine the vinegar, soy sauce, sugar, salt, and sesame oil in a small bowl and mix well.
4. Right before serving, pour the sauce mixture over the cucumber and mix well. (Do not add the sauce beforehand. It will cause the cucumber to lose water, and the sauce will be diluted.
5. (Optional) To give the salad an extra kick, you can drizzle some chili oil or add a spoonful of chili crisp. It makes the dish good.
CHAWANMUSHI

INGREDIENTS
3 eggs
240ml dashi stock(mixed with water)
4 large cooked prawns
4 shiitake mushrooms
8 slices kamaboko steamed fish cake
1 tsp cooking sake
1 tsp soy sauce
1 tsp sugar
Pinch of salt
Tsuyu (as a replacement for dashi, soy and cooking sake)

DIRECTIONS
1. Start by beating the eggs in a bowl gently, try and make sure that the eggs do not froth up at all. You can also start soaking your shiitake mushrooms in water while you are preparing the next few steps.
2. In a separate bowl, mix together the dashi stock, soy sauce, cooking sake, salt, and sugar. Add this mix to the egg while stirring constantly to get a good mix. Once you have mixed everything together, strain the mix through a very fine sieve to make sure that the mixture is perfectly smooth.
3. Drain the shiitake mushrooms from the water, remove the stems, and slice in half. Add two of the sliced halves of shiitake, one large prawn, and two slices of kamaboko to a small cup or bowl for each person. Then fill the cups with the egg mixture to near the top.
4. Preheat your steamer, add the cups to it, and steam them on a low heat for approximately 15 minutes. You can poke a toothpick in the chawanmushi to check if it has set. If the toothpick still has egg mix on it, allow them to steam for a little longer.

GREEN PAPAYA SALAD (SOMTAM)

INGREDIENTS
2 tablespoons roasted peanuts
1-10 red bird’s eye chilies 
5 small (or 2–3 large) garlic cloves
1.5 tablespoon palm sugar
2 yard-long beans (or green beans), cut into 2.5cm (1 inch) pieces
4 cherry tomatoes, sliced
2 tablespoons fresh lime juice
2 tablespoons Thai fish sauce (or 2 teaspoons salt)
1⁄2 medium green papaya, peeled and shredded
1 carrot, shredded
2 tablespoons dried shrimp

DIRECTIONS
1. In a small, dry frying pan, toast the peanuts over medium heat until golden brown. Remove from the pan and set aside. (There’s also a ready-toasted alternative you can find in the supermarkets).
2. Coarsely pound the chilies and garlic together using a pestle and mortar. Add the palm sugar, beans, and tomatoes. Lightly pound to combine, then squeeze in the lime juice and fish sauce.
3. Lightly pound again, then add the green papaya and carrot. Pound again and toss to combine. The taste should be sweet and salty in perfect balance, with a sharp, sour, and spicy tang.
4. Spoon the salad into a serving bowl and sprinkle over the dried shrimp and toasted peanuts.

HEALTHIER SPAGHETTI CARBONARA

INGREDIENTS
400g dried spaghetti
2 tsp olive oil
6 rashers back bacon, rind, and fat removed, chopped
1 garlic clove, lightly squashed
3 medium free-range egg yolks
5 tbsp low-fat fromage frais
50g Parmesan, grated
1.5 tbsp chopped fresh flatleaf parsley

DIRECTIONS
1. Bring a large pan of salted water to the boil and cook the spaghetti according to the pack instructions (normally 10-12 minutes).
2. Meanwhile, in another large frying pan, heat the oil and fry the bacon with the squashed garlic clove, until the bacon starts to brown. Remove the garlic clove from the pan
3. A slotted spoon and discard. Turn the heat off but keep the pan warm until the spaghetti is cooked.
4. While the bacon is cooking, mix together the egg yolks, fromage frais, half the Parmesan, the parsley and some seasoning in a bowl.
5. Using tongs, transfer the cooked, drained spaghetti to the pan with the still-warm bacon. Pour in the egg mixture, moving the spaghetti with the tongs to coat the pasta and thicken the egg mixture.
6. Taste and adjust the seasoning if need be, then serve the spaghetti carbonara sprinkled with the remaining grated Parmesan.

CAULIFLOWER FRIED RICE

INGREDIENTS
1 large head of cauliflower chopped
1 clove garlic minced
1/2 shallots minced
1/2 cup frozen peas and carrots thawed
1/2 cup frozen corn thawed
2 Tablespoons sesame oil or olive oil
2 Tablespoons soy sauce

DIRECTIONS
1. Preheat oven to 375 Degrees Fahrenheit
2. Chop the cauliflower into small florets and put them into a food processor
3. Pulse until it’s small and looks like rice
4. You may need to scrape the sides of the food processor once
5. In a bowl combine the cauliflower rice, sesame oil, garlic, shallots
6. Spread the cauliflower on a large baking sheet and roast for 8 minutes. Spread again and roast for another 8 minutes
7. Add the veggies to the cauliflower rice and stir. Roast for an extra couple of minutes
8. Pour the soy sauce and stir. You can add 2 scrambled eggs, shrimp or chicken to this as well

CHICKEN NOODLE SOUP

INGREDIENTS
225g chicken breast fillets, skinned
1tbsp olive oil
2 red peppers, de-seeded and sliced into thin strips
4 spring onions, trimmed and cut into thin strips
1.2ltr hot chicken stock
225g vermicelli noodles
150g baby spinach leaves

DIRECTIONS
1. Cut the chicken breasts into bite-sized pieces. Heat the oil in a large saucepan. Add the chicken and cook for 2-3 mins, stirring until just golden. Add the peppers and stir-fry for 1 min then add the spring onions and stir-fry for another min.
2. Stir in the stock, season with salt and freshly ground black pepper and bring up to the boil, reduce the heat slightly and add the noodles. Simmer for 4-8 mins or until the noodles are just beginning to soften.
3. Add the spinach and heat until just wilted. Serve straight away in warm bowls.

SESAME SOBA NOODLES

INGREDIENTS
10 ounces Soba Air-Dried Buckwheat Noodles
1/3 cup Double Fermented Soy Sauce
2 tablespoons rice vinegar
3 tablespoons toasted sesame oil
1/4 teaspoon freshly ground black pepper
1 tablespoon sugar
1 tablespoon canola oil
2 cups green onions chopped in 1/4-inch pieces
1/2 cup green onions minced

DIRECTIONS

1. Bring a large pot of water to a boil and cook the soba noodles for 4-5 minutes or just until tender, stirring occasionally so the noodles don’t clump. Drain in a colander and rinse well under cold water, tossing to remove the starch.
2. While the noodles are cooking, in a medium bowl, whisk together the soy sauce, sesame oil, rice vinegar, sugar, and black pepper. Set aside.
3. Heat a large skillet over medium-high heat. Add the canola oil and heat until shimmering then adds the chopped green onions. Cook, stirring, for 15 to 30 seconds or until fragrant.
4. Add the soy and sesame mixture and cook for 30 seconds, Add the noodles and toss until the noodles are heated through.
5. Add the remaining minced green onion and half of the sesame seeds. Garnish with the remaining seeds and serve warm or at room temperature.

JAPCHAE

INGREDIENTS
8 oz sweet potato noodles
4 oz spinach
1.5 tablespoons oil
2 cloves garlic, minced
1/2 thinly sliced small onion
3-4 sliced shiitake mushrooms
1 small carrot and scallion, cut into thin strips
1/2 tablespoon sesame oil
1 teaspoon toasted white sesame sauce
4 tablespoons soy sauce
2.5 tablespoons sugar

DIRECTIONS
1. Cook the sweet potato noodles in a large pot of boiling water for about 5 minutes. Drain the water and rinse the noodles under cold running water. Cut the noodles using a pair of scissors into about 6-inch lengths. Set aside.
2. Heat up a pot of water and bring it to boil. Blanch the spinach until they are wilted, about 1 minute. Drain the water and rinse the spinach under cold running water. Form the spinach into a ball and squeeze it to discard the remaining water. Cut the spinach ball into half.
3. Heat up the oil in a skillet or wok and add the garlic, onion, mushroom, and carrot and cook for about two minutes. Add the scallion and stir-fry for another minute. Turn the heat to low and add the noodles and spinach into the skillet or wok, follow by the sesame oil, the Sauce, and salt to taste. Stir to combine well. Dish out, sprinkle with the sesame seeds and served at room temperature.

LOW CALORIES CHIA PUDDING

INGREDIENTS
1/4 c. chia seeds
1.25 c. almond milk (or milk of your choice)
2 tsp. maple syrup, honey, or agave nectar
1 tsp. pure vanilla extract (optional)
Pinch kosher salt
Sliced fruit, granola, jam, or nuts for serving

DIRECTIONS
1. In a medium bowl, whisk to combine chia seeds, milk, sweetener of your choice, vanilla if using, and salt.
2. Cover and refrigerate until thick, 2 hours up to overnight.
3. Serve with mix-ins and toppings of your choice.

WATERMELON MINT POPSICLES

INGREDIENTS
6 Cups Watermelon Chunks
3 Tablespoons Lime Juice
20-30 mint leaves finely diced
8 Popsicle Sticks

DIRECTIONS
1. To the blender/food processor, add the watermelon and lime juice and blend until smooth, about 15 seconds.
2. Strain the mixture through a fine-mesh strainer into a bowl to discard the watermelon seeds. Stir in the mint leaves.
3. Pour the mixture into 8 popsicles molds equally.
4. Place the molds in the freezer and freeze until slightly firm, about 1 to 2 hours depending on your freezer (check after one hour). Insert the popsicle sticks into the center of each mold. The mixture should be slightly solid enough to hold the popsicle sticks in place without them sliding over.
5. Return to the freezer and freeze until firm, about 4 to 6 hours.
6. Remove popsicles when ready and let sit on the counter for about 5 minutes to remove from the molds. Enjoy!

SUGAR FREE FRUIT CAKE

INGREDIENTS
8g artificial sweetener (8 x

1g sachets)
80ml orange juice
110g dried cranberries, chopped
165g sultanas
1/2 teaspoon salt
175g walnuts, chopped
240g tinned pineapple, crushed
25g grated lemon peel
75g desiccated coconut
1 teaspoon ground mace
1 teaspoon ground allspice
1 teaspoon bicarbonate of soda
200g plain flour

DIRECTIONS
1. Preheat oven to 170 C / Gas 3. Grease and flour a loaf tin.
2. Mix artificial sweetener with orange juice. Pour over chopped cranberries. Soak 1 hour, mixing often.
3. Mix sultanas, walnuts, coconut, grated lemon into the flour until well coated. Add cranberries and orange juice mixture. Sprinkle bicarbonate of soda over mixture, and mix. Stir in the spices and pineapple. Pour mixture into a greased and floured 23cm loaf tin.
4. Bake for 40 minutes. Cool before eating.

TRIPLE BERRY SMOOTHIE

INGREDIENTS
1 banana
1 c. frozen strawberries
1 c. frozen blackberries, plus more for garnish (optional)
1 c. frozen raspberries
1.25 c. almond milk
1/2 c. Greek yoghurt

DIRECTIONS
1. In a blender, combine all ingredients and blend until smooth.
2. Divide between 2 cups and top with blackberries, if desired.