June 15, 2022

Dhal poached eggs with herby raita

Ingredients


  • 2 tbsp  rapeseed oil
  • 2 onions (320g), halved and thinly sliced
  • 2 tsp each cumin seeds and ground turmeric
  • 1 tsp mustard seeds
  • 2 tbsp garam masala
  • 4 garlic cloves, sliced
  • 1 red chilli, deseeded and sliced
  • 175g red lentils
  • 400g can chickpeas
  • 2 tsp vegetable bouillon powder, mixed with 700ml boiling water
  • 320g baby spinach
  • 8 large eggs

For the raita

  • 150g natural bio yogurt
  • 1 garlic clove
  • thin slice of peeled ginger
  • 20g coriander leaves, plus a few extra leaves to serve (optional)
  • 10g mint leaves


Method


STEP 1

Heat the oil in a large frying pan over a medium heat and fry the onions for 5 mins until they start to colour. Stir in the spices, garlic and chilli, and cook for a few more seconds until aromatic.


STEP 2

Add the lentils, chickpeas and stock, then cook, uncovered, for 15 mins until the lentils are tender. Stir in the spinach until wilted.


STEP 3

Remove half the dhal from the pan and leave to cool. Will keep chilled for up to three days. Break 4 eggs, spaced apart, into the lentils that are left in the pan, cover and cook over a medium heat for 8-10 mins.


STEP 4

Meanwhile, put all the ingredients for the raita in a bowl and blitz together using a hand blender.


STEP 5

Serve the eggs and dhal with half the raita and scatter over a few extra coriander leaves, if you like. The remaining raita will keep chilled for up to three days. Reheat the remaining dhal in a pan over a medium heat until bubbling. Add a drop of water if it looks dry, then cook the eggs in the hot dhal as described in step 3 and serve with the remaining raita.

Chicken, Beet & Lentil Power Bowl

By Zina Stone • March 26, 2026
Ingredients 700–800g chicken breast (raw) 2 cups cooked lentils 3–4 small beetroot (about 400g total) 6–8 cups rocket (arugula) or spinach 2 cucumbers (sliced) 1 small red onion (thinly sliced) 2 tsp olive oil (total) Juice of 1–2 lemons Spice rub 2 tsp turmeric 2 tsp paprika 3 garlic cloves (minced) Salt + black pepper Method Step one - Cook The Chicken Coat chicken with spices and garlic. Grill, bake, or pan-cook with minimal oil until cooked through. Slice. Step two - Prepare The Beetroot Roast at 200°C for ~30–40 min (or use pre-cooked), then slice. Step Three - Build The Bowl Divide greens, lentils, beetroot, cucumber, and onion across 4 bowls. Top with protein Add sliced chicken evenly. Step four - Dress It Lightly Drizzle olive oil and lemon juice over each bowl. Step five - Serve & Enjoy Toss lightly if desired, or keep layered for presentation. Serve immediately while the chicken is warm for the best flavour. Nutritional Information & Cooking Times Prep time: 15 minutes Cook time: 35 - 40 minutes 450 kcal | 7g Fat | 53g Protein | 37g Carbohydrates

Smoked Salmon & Avocado Green Bowl

By Zina Stone • March 19, 2026
Ingredients 100g smoked salmon ½ large avocado, sliced 2 boiled eggs (soft or hard, halved) 1 cup baby spinach or mixed leafy greens ½ cup cucumber, sliced ¼ cup asparagus (lightly steamed or raw shaved) 1 tbsp olive oil 1 tbsp lemon juice 1 tbsp pumpkin seeds (optional) Salt & black pepper to taste Fresh dill or parsley (optional) Method Step one - Boil the eggs Bring water to a boil, add eggs and cook: 6–7 min for soft-boiled / 9–10 min for hard-boiled. Cool, peel, and halve Step two - Prepare greens Wash and dry spinach/greens, place in bowl. Step Three - Prep veggies Slice avocado and cucumber. Lightly steam asparagus if desired. Step four - Assemble bowl Arrange smoked salmon, eggs, avocado, cucumber, and asparagus over greens. Step five - Dress it Drizzle olive oil and lemon juice, season with salt and pepper. Step six - Finish & serve Add herbs and pumpkin seeds, then serve. Nutritional Information & Cooking Times Prep time: 10 minutes Cook time: 7–9 minutes (for boiling eggs + optional asparagus) Total time: ~15–18 minutes 620 kcal | 48g Fat | 37g Protein | 11g Carbohydrates

Pan-Cooked Fresh Sardines

By Zina Stone • March 5, 2026
Ingredients 250 g fresh sardines, cleaned and patted dry 1–2 tbsp extra virgin olive oil Sea salt, to taste Freshly cracked black pepper Instructions Step 1 - Heat the pan Place a non-stick or stainless-steel pan over medium heat. Add the olive oil and allow it to warm (not smoke). Step 2 - Cook the sardines Lay the sardines gently into the pan in a single layer. Cook for 2–3 minutes per side, until the skin turns lightly golden and releases easily from the pan. Step 3 - Season simply Sprinkle with sea salt and cracked black pepper while cooking or just after removing from the pan. Step 4 - Serve immediately Transfer to a plate and enjoy warm. Optional: If you're not doing an offical sardine fast, a great addition is to serve with fresh lemon with added chilli and parsley flakes. Nutrition and Cooking Times | Cook time: 5-7 minutes Serves: 1-2 Nutrient Value (per serving): Calories: 520cal | Protein: 62g | Fat: 38g | Carbohydrates: 0g |