meals.json

[
    {
        "_id": "60f047cf7fe49c47d7ccc05d",
        "calories": 1000,
        "type": "breakfast",
        "option": 1,
        "name": "Low fat milk and whole grain cereal",
        "ingredients": "\u2981\t1 cup low fat milk (1%)  \u2981\t30g whole grain cereal (light 'n' tasty macadamia)",
        "preparation": "",
        "category": "egg free, lupin free, sesame free",
        "cho": 32.2,
        "protein": 11,
        "fat": 4.8,
        "energy": 221,
        "__v": 0
    },
    {
        "_id": "60f049177fe49c47d7ccc05f",
        "calories": 1000,
        "type": "breakfast",
        "option": 2,
        "name": "Bread, cheese and poached egg",
        "ingredients": "\u2981 1 slice whole wheat bread \u2981\t1 slice reduced fat Swiss cheese (5%) \u2981\t1 poached egg 1 poached egg ",
        "preparation": "",
        "category": "lupin free/ nut free, sesame free, soy free",
        "cho": 16.7,
        "protein": 18.7,
        "fat": 7.4,
        "energy": 219,
        "__v": 0
    },
    {
        "_id": "60f049757fe49c47d7ccc061",
        "calories": 1000,
        "type": "breakfast",
        "option": 3,
        "name": "Omelet",
        "ingredients": "Omelet: \u2981\t1 whole egg  \u2981\t1 egg white \u2981\t1 cup of mixed vegetables (e.g. tomato, mushrooms, onion, capsicums) \u2981\t2 tsp vegetable oil",
        "preparation": "",
        "category": "gluten free/ lactose free/ lupin free/ nut free/ sesame free/ soy free",
        "cho": 12.1,
        "protein": 11,
        "fat": 15.1,
        "energy": 219,
        "__v": 0
    },
    {
        "_id": "60f049ee7fe49c47d7ccc063",
        "calories": 100,
        "type": "breakfast",
        "option": 4,
        "name": "Low fat yogurt and whole grain cereal",
        "ingredients": "\u2981\t170 g low fat yogurt (6oz. container) \u2981\t30g whole grain cereal (light 'n' tasty macadamia)",
        "preparation": "",
        "category": "egg free/ lupin free/ sesame free/ soy free",
        "cho": 32,
        "protein": 11.7,
        "fat": 5.1,
        "energy": 226,
        "__v": 0
    },
    {
        "_id": "60f04a667fe49c47d7ccc065",
        "calories": 1000,
        "type": "breakfast",
        "option": 5,
        "name": "Banana and almonds",
        "ingredients": "\u2981 1 large banana \u2981 12 almonds",
        "preparation": "",
        "category": "egg free/ gluten free/ lactose free/ lupin free/sesame free/ soy free vegan",
        "cho": 34.2,
        "protein": 4.5,
        "fat": 7.6,
        "energy": 204,
        "__v": 0
    },
    {
        "_id": "60f04ad77fe49c47d7ccc067",
        "calories": 1000,
        "type": "breakfast",
        "option": 6,
        "name": "Rice cakes, avocado and poached egg",
        "ingredients": "\u2981 2 rice cakes (12g) \u2981\t4 slices avocado (40g) \u2981\t1 poached egg",
        "preparation": "",
        "category": "gluten free/ lactose free/lupin free/ nut free/ sesame free/ soy free",
        "cho": 13.5,
        "protein": 7.9,
        "fat": 11.1,
        "energy": 182,
        "__v": 0
    },
    {
        "_id": "60f04b487fe49c47d7ccc069",
        "calories": 1000,
        "type": "breakfast",
        "option": 7,
        "name": "Overnight oats",
        "ingredients": "Overnight oats: \u2981 1/3 cup muesli \u2981\t1 tsp peanut butter \u2981\t\u00bd cup almond milk, unsweetened \u2981 \u00bd cup blueberries",
        "preparation": "Combine muesli and almond milk and let the mixture soak in the fridge for 2 hours or overnight. Stir in peanut butter, add blueberries and serve.",
        "category": "egg free/ lactose free/ lupin free/ sesame free/ soy free  vegan",
        "cho": 33.8,
        "protein": 4.9,
        "fat": 5.9,
        "energy": 193,
        "__v": 0
    },
    {
        "_id": "60f04c7c7fe49c47d7ccc06d",
        "calories": 1000,
        "type": "breakfast",
        "option": 8,
        "name": "Bread and peanut butter",
        "ingredients": "\u2981 1 slice whole wheat bread \u2981 1 tbsp peanut butter",
        "preparation": "",
        "category": "egg free/ lactose free/ lupin free/ sesame free/ soy free vegan",
        "cho": 19,
        "protein": 8,
        "fat": 9.5,
        "energy": 186,
        "__v": 0
    },
    {
        "_id": "60f04ced7fe49c47d7ccc06f",
        "calories": 1000,
        "type": "breakfast",
        "option": 9,
        "name": "Spinach frittata\t",
        "ingredients": "Spinach frittata: \u2981 1 whole egg  \u2981\t1 egg white \u2981\t1 cup baby spinach \u2981\t\u00bc cup low fat milk (1%)  \u2981 1 tbsp grated edam cheese (\u00bd oz) \u2981 1 tsp vegetable oil",
        "preparation": "Whisk eggs with milk and set aside. Heat oil in a stick-free skillet on medium heat and add the chopped spinach. Once the spinach has wilted, spread the mixture out\u00a0evenly on the pan. Pour the egg mixture over the spinach. Use a spatula to lift up the spinach mixture along the sides of the pan to let egg mixture flow underneath. Sprinkle with cheese and let the frittata cook until the eggs are set.",
        "category": "gluten free/ lupin free/ nut free/ sesame free/ soy free",
        "cho": 4.9,
        "protein": 16.3,
        "fat": 14.5,
        "energy": 216,
        "__v": 0
    },
    {
        "_id": "60f04d5a7fe49c47d7ccc071",
        "calories": 1000,
        "type": "breakfast",
        "option": 10,
        "name": "Blueberry smoothie",
        "ingredients": "Blueberry smoothie: \u2981 1 cup almond milk, unsweetened \u2981 \u00be cup frozen blueberries \u2981\t\u00bd cup frozen bananas \u2981\t1 tsp almond butter",
        "preparation": "In a blender, combine all of the ingredients. Blend on low until the blender gains traction, then ramp up to the highest speed. Blend until the smoothie is completely creamy and serve.",
        "category": "egg free/ gluten free/ lactose free lupin free/ sesame free/ soy free vegan",
        "cho": 35.6,
        "protein": 4.2,
        "fat": 6.3,
        "energy": 200,
        "__v": 0
    },
    {
        "_id": "60f15bad78d48c5aa69d1cdc",
        "calories": 1000,
        "type": "lunch",
        "option": 1,
        "name": "Lentil Bolognese",
        "ingredients": "\u2022 \u00bd cup wholegrain pasta, uncooked     \u2022 \u00bd cup boiled lentils     \u2022 \u00bd cup mixed vegetables (capsicum, carrot, celery, onion)     \u2022 \u00bd cup white mushrooms     \u2022 1/3 cup tomato sauce     \u2022 1 tsp olive oil     \u2022 1 tbsp grated parmesan cheese",
        "preparation": "Heat the oil in a large saucepan and add the vegetables. Cook gently for 15-20 minutes until everything is softened. Stir in the lentils, mushrooms and tomato sauce. Bring to a simmer and keep on a low heat while you cook the pasta, following pack instructions. Drain well, spoon sauce over the top, add grated parmesan and serve.",
        "category": "egg free/ lupin free/ nut free/sesame free/soy free Mediterranean",
        "cho": 65.8,
        "protein": 19,
        "fat": 8.5,
        "energy": 396,
        "__v": 0
    },
    {
        "_id": "60f15bfe78d48c5aa69d1cde",
        "calories": 1000,
        "type": "lunch",
        "option": 2,
        "name": "Lentil Bolognese (gluten free)",
        "ingredients": " \u2022 \u00bd cup gluten free pasta, uncooked     \u2022 \u00bd cup boiled lentils     \u2022 \u00bd cup mixed vegetables (capsicum, carrot, celery, onion)     \u2022 \u00bd cup white mushrooms     \u2022 1/3 cup tomato sauce     \u2022 1 tsp olive oil     \u2022 1 tbsp grated parmesan cheese",
        "preparation": "Heat the oil in a large saucepan and add the vegetables. Cook gently for 15-20 minutes until everything is softened. Stir in the lentils, mushrooms and tomato sauce. Bring to a simmer and keep on a low heat while you cook the pasta, following pack instructions. Drain well, spoon sauce over the top, add grated parmesan and serve.",
        "category": "egg free/ gluten free/lupin free/nut free/ sesame free/ soy free Mediterranean",
        "cho": 72.7,
        "protein": 16.6,
        "fat": 8.4,
        "energy": 411,
        "__v": 0
    },
    {
        "_id": "60f15c6678d48c5aa69d1ce0",
        "calories": 1000,
        "type": "lunch",
        "option": 3,
        "name": "Asian market noodles",
        "ingredients": " \u2022 57g dry rice noodles (2oz)     \u2022 \u00bd cup mixed vegetables (onion, carrot, chili peppers)     \u2022 3 ears of baby corn     \u2022 \u00bd garlic clove     \u2022 \u00bd cup Chinese cabbage     \u2022 \u00bd cup bean sprouts     \u2022 \u00bd egg     \u2022 1 tbsp\u00a0gluten free soy sauce     \u2022 1 tsp vegetable oil     \u2022 6 peanuts",
        "preparation": "Place noodles in a heatproof bowl and cover with boiling water. Stand for 1-3 minutes, until almost tender. Drain, separate noodles and set aside. Heat a wok over high heat, add oil and heat until hot. Add onion and stir-fry for 2 minutes or until onion is just soft. Add garlic, carrot, corn and chili, stir-fry for 2 minutes and add cabbage. Stir-fry until combined. Toss through soy sauce and noodles. Swirl eggs over noodle mixture. Toss for 1 minute or until eggs set slightly. Spoon into a serving bowl. Top with bean sprouts, chopped peanuts and serve.",
        "category": "gluten free/lactose free/ lupin free/ sesame free, Asian/ Oriental",
        "cho": 63.6,
        "protein": 12.8,
        "fat": 11.4,
        "energy": 399,
        "__v": 0
    },
    {
        "_id": "60f15cd378d48c5aa69d1ce2",
        "calories": 1000,
        "type": "lunch",
        "option": 4,
        "name": "Pumpkin and chickpea satay",
        "ingredients": " \u2022 \u00bc onion     \u2022 \u00bd garlic clove     \u2022 \u00bc red chili pepper     \u2022 1 cup pumpkin or butternut squash     \u2022 \u00bc cup\u00a0coconut milk     \u2022 \u00bd cup cauliflower florets     \u2022 \u00bd tbsp peanut butter     \u2022 1 tsp\u00a0soy sauce     \u2022 \u00bd tsp honey     \u2022 \u00bd cup boiled chickpeas     \u2022 \u00bd cup baby spinach     \u2022 fresh coriander, \u00bd cup boiled brown rice (to serve, as accompaniment)",
        "preparation": "Heat a large saucepan, add onion and cook for 4-5 minutes until soft. Add garlic, ginger and chili and cook for 1 minute, stirring occasionally. Add pumpkin and stir to combine. Pour in coconut milk and stock, and bring to the boil. Cover and reduce heat to simmer for 8-10 minutes until pumpkin is just cooked. Add cauliflower, cover and cook for 3-4 minutes until cauliflower is tender. Add peanut butter, soy sauce, honey and chickpeas. Stir to combine and heat through. Stir in coriander and baby spinach leaves. Serve with boiled rice.",
        "category": "egg free/ gluten free/ lactose free/ lupin free/sesame free, Asian/ Oriental",
        "cho": 68.7,
        "protein": 15.4,
        "fat": 8.9,
        "energy": 398,
        "__v": 0
    },
    {
        "_id": "60f15d3678d48c5aa69d1ce4",
        "calories": 1000,
        "type": "lunch",
        "option": 5,
        "name": "Broccoli and sweet potato couscous",
        "ingredients": "  \u2022 \u00bd sweet potato     \u2022 \u00bd cup broccoli     \u2022 \u00bc cup fresh corn kernels     \u2022 1/5 cup couscous     \u2022 \u00bd tbsp pine nuts     \u2022 \u00bc avocado (~35g)     \u2022 1 tsp vegetable oil     \u2022 fresh mint     \u2022 lemon juice (optional)",
        "preparation": "Preheat oven to 180\u00b0C. Place sweet potato onto baking tray. Spray with oil and bake for 15-20 minutes. Cut the broccoli into small florets. Steam broccoli and corn kernels. In a saucepan bring stock to the boil. Place couscous in a large bowl, pour heated stock over the couscous and rake with a fork. Let the couscous sit for 5 minutes then rake again. Mix in broccoli, corn kernels, sweet potato and pine nuts. Peel and cut the avocado into 2cm chunks and mix. Hand-pick mint leaves and scatter them through the couscous. Drizzle with olive oil and lemon juice and serve.",
        "category": "egg free/lactose free/lupin free/ sesame free/ soy free, vegan",
        "cho": 58.5,
        "protein": 10,
        "fat": 16,
        "energy": 404,
        "__v": 0
    },
    {
        "_id": "60f15dce78d48c5aa69d1ce6",
        "calories": 1000,
        "type": "lunch",
        "option": 6,
        "name": "Quinoa pilaf with feta cheese",
        "ingredients": "\u2022 1 cup white mushrooms     \u2022 \u00bc onion     \u2022 \u00bd garlic clove     \u2022 1/5 cup quinoa     \u2022 1/5 cup vegetable stock     \u2022 1/6 cup water     \u2022 1 cup broccoli     \u2022 \u00bc roasted red capsicum     \u2022 1/3 cup boiled chickpeas     \u2022 30g feta cheese     \u2022 1 tsp olive oil     \u2022 parsley     \u2022 lemon zest",
        "preparation": "Heat half the oil in a large saucepan over high heat. Cook mushrooms, stirring occasionally, for 3-4 minutes or until golden. Transfer to a plate. Reduce heat to medium. Add remaining oil and onion to pan. Cook, stirring occasionally, for 5 minutes or until soft. Stir in garlic for 1 minute or until aromatic. Add quinoa, stock and water. Bring to the boil and reduce heat to low. Simmer, covered, for 12 minutes or until water is almost absorbed. Stir in broccoli and cook, covered, for a further 2 minutes or until water is absorbed. Remove from heat and set aside, covered, for 3 minutes to steam. Stir mushroom, capsicum, chickpeas and parsley into the quinoa mixture and season with pepper. Sprinkle with feta and lemon zest and serve.",
        "category": "egg free/ gluten free/ lupin free/ nut free/ sesame free/ soy free, Mediterranean",
        "cho": 51.8,
        "protein": 19.4,
        "fat": 15.6,
        "energy": 409,
        "__v": 0
    },
    {
        "_id": "60f15e3378d48c5aa69d1ce8",
        "calories": 1000,
        "type": "lunch",
        "option": 7,
        "name": "Saffron risotto with asparagus",
        "ingredients": " \u2022 \u00bd cup vegetable broth     \u2022 80g green asparagus (5 medium spears)     \u2022 \u00bc cup long-grain rice     \u2022 \u00bc onion     \u2022 1/5 leek     \u2022 \u00bd pinch saffron     \u2022 1/3 cup sweet peas     \u2022 1 tbsp grated parmesan cheese     \u2022 1 tsp butter     \u2022 2 tsp olive oil",
        "preparation": "Start by adding the saffron to a little bit of warm water and let it infuse for 30 minutes. Add the onion and vegetable oil to a large pan, let it cook slowly for about 10 minutes, until translucent. Bring the heat to medium, add the rice and stir constantly until the grains become transparent. Add the broth, topping the rice and mix once in a while. Repeat the last step as much as needed, about 4 times, until the rice is almost cooked. 5 minutes before the end, add the saffron, asparagus and peas. When the rice is to your liking, remove from the heat, add the butter and parmesan and serve.",
        "category": "egg free/gluten free/ lupin free/ nut free/ sesame free/soy free, Mediterranean",
        "cho": 54,
        "protein": 9.7,
        "fat": 16.2,
        "energy": 398,
        "__v": 0
    },
    {
        "_id": "60f15e8478d48c5aa69d1cea",
        "calories": 1000,
        "type": "lunch",
        "option": 8,
        "name": "Greek stuffed tomatoes",
        "ingredients": " \u2022 2 medium tomatoes     \u2022 1/5 cup long-grain rice     \u2022 \u00bd small potato (80g)     \u2022 \u00bd garlic clove     \u2022 1/3 onion     \u2022 1 tsp olive oil     \u2022 fresh parsley 30g feta cheese (to serve, as accompaniment)",
        "preparation": "Wash tomatoes thoroughly and slice tops off. Using a spoon, gently remove tomato flesh and seeds. Place the flesh and seeds into a clean bowl. Place tomato shells in a lasagna baking dish in rows. In the bowl containing the seeds and flesh, add the garlic and onion. Blend until smooth. Place mixture back into the bowl, add rice, parsley, pepper and part of the vegetable oil. Mix ingredients together. Fill tomato shells with mixture, just to the top and reserve the remaining filling. Preheat oven to 200\u00b0C. Place potato wedges into the remaining tomato mixture and coat. Place a wedge between tomatoes in baking dish until all the spaces are filled. Pour remaining mixture over tomatoes and drizzle with remaining oil. Cover with aluminum foil and bake for 1 hour. Remove foil when potatoes are soft and rice is fluffy and allow to cook for a further 10-15 minutes uncovered. Serve with feta cheese.",
        "category": "egg free/ gluten free/ lupin free/ nut free/ sesame free/ soy free, Mediterranean",
        "cho": 59.6,
        "protein": 11.4,
        "fat": 12.4,
        "energy": 389,
        "__v": 0
    },
    {
        "_id": "60f15edd78d48c5aa69d1cec",
        "calories": 1000,
        "type": "lunch",
        "option": 9,
        "name": "Pineapple stir fry",
        "ingredients": " \u2022 \u00bc cup\u00a0brown rice uncooked     \u2022 1 cup red and white cabbage     \u2022 \u00bd cup broccoli     \u2022 \u00bd garlic clove     \u2022 2 tbsp pineapple juice     \u2022 2 tsp\u00a0soy sauce     \u2022 \u00bd tbsp honey     \u2022 1/3 cup pineapple chunks     \u2022 5 cashew nuts     \u2022 fresh coriander     \u2022 1 tsp vegetable oil",
        "preparation": "Boil the rice following pack instructions. Meanwhile, heat the oil in a large wok and add the garlic and mixed vegetables. Cook over a medium heat, stirring often. While the vegetables are cooking, combine the pineapple juice, soy sauce, rice vinegar, honey and a little black pepper in a jug, and mix well. When the vegetables are just tender, add the pineapple chunks and cashews along with the sauce. Continue to cook for a couple of minutes longer until everything is warmed through. Drain the rice and add it to the stir fry and serve topped with some fresh coriander.",
        "category": "egg free/ gluten free/ lactose free/ lupin free/ sesame free, Asian/ Oriental",
        "cho": 70.3,
        "protein": 8.6,
        "fat": 10.5,
        "energy": 394,
        "__v": 0
    },
    {
        "_id": "60f15f3778d48c5aa69d1cee",
        "calories": 1000,
        "type": "lunch",
        "option": 10,
        "name": "Chickpea and coconut curry",
        "ingredients": " \u2022 \u00bc onion     \u2022 \u00bd garlic clove     \u2022 \u00bd tsp fresh ginger     \u2022 \u00bc red chili pepper     \u2022 \u00bd tsp mustard seeds     \u2022 \u00bd tsp curry powder     \u2022 2 fresh curry leaves     \u2022 1/3 cup vegetable stock     \u2022 30ml (1/8 cup) coconut milk     \u2022 1 large carrot     \u2022 1/3 cup boiled chickpeas     \u2022 1/3 cup sweet peas     \u2022 1 tsp vegetable oil     \u2022 \u00bc cup steamed quinoa     \u2022 1 tbsp low fat yogurt",
        "preparation": "Heat oil in a saucepan over high heat. Add onion and cook, stirring, for 5 minutes or until soft. Add garlic, ginger, chili, spices and curry leaves and cook, stirring, for 1 minute. Add vegetable stock and coconut milk and bring to boil. Add carrot and chickpeas, reduce heat to low, cover and simmer, stirring occasionally, for 10 minutes. Add broccoli and peas and simmer, covered, for 5 minutes or until veggies are just tender. Serve with quinoa, yogurt and top with coriander, if desired.",
        "category": "egg free/gluten free/ lupin free/ nut free/ sesame free/ soy free, Asian/ Oriental",
        "cho": 63.4,
        "protein": 15.8,
        "fat": 10.2,
        "energy": 401,
        "__v": 0
    },
    {
        "_id": "60f15f9078d48c5aa69d1cf0",
        "calories": 1000,
        "type": "lunch",
        "option": 11,
        "name": "Pasta salad with beans and pesto",
        "ingredients": " \u2022 \u00bd cup wholegrain pasta, uncooked     \u2022 5 cherry tomatoes     \u2022 \u00bd cup green beans     \u2022 1/3 cup baked tofu     \u2022 1 tbsp grated parmesan cheese     \u2022 1 tsp olive oil     \u2022 2 tsp pesto sauce",
        "preparation": "Preheat oven to 170\u00b0C. Line a baking tray with baking paper. Place the tomatoes, cut side up, on the prepared tray, spray with vegetable oil and roast for 15 minutes or until softened slightly. Set aside to cool. Meanwhile, cook the pasta in a large saucepan of lightly salted boiling water following pack instructions, adding the beans in the last 2 minutes of cooking. Transfer to a colander and refresh under cold running water. Drain well. Transfer pasta and beans to a large bowl. Add the tofu, tomatoes, parmesan, basil pesto and basil leaves. Season with pepper. Toss to combine and serve.",
        "category": "egg free/ lupin free/ sesame free/ soy free, Mediterranean",
        "cho": 44.3,
        "protein": 17,
        "fat": 17.8,
        "energy": 389,
        "__v": 0
    },
    {
        "_id": "60f1600178d48c5aa69d1cf2",
        "calories": 1000,
        "type": "lunch",
        "option": 12,
        "name": "Pasta salad with beans and pesto (gluten free)",
        "ingredients": " \u2022 \u00bd cup gluten free pasta, uncooked     \u2022 5 cherry tomatoes     \u2022 \u00bd cup green beans     \u2022 1/3 cup baked tofu     \u2022 1 tbsp grated parmesan cheese     \u2022 1 tsp olive oil     \u2022 2 tsp pesto sauce",
        "preparation": "Preheat oven to 170\u00b0C. Line a baking tray with baking paper. Place the tomatoes, cut side up, on the prepared tray, spray with vegetable oil and roast for 15 minutes or until softened slightly. Set aside to cool. Meanwhile, cook the pasta in a large saucepan of lightly salted boiling water following pack instructions, adding the beans in the last 2 minutes of cooking. Transfer to a colander and refresh under cold running water. Drain well. Transfer pasta and beans to a large bowl. Add the tomatoes, parmesan, basil pesto and basil leaves. Season with pepper. Toss to combine and serve.",
        "category": "egg free/ gluten free/ lupin free/ sesame free/ soy free, Mediterranean",
        "cho": 51.2,
        "protein": 14.5,
        "fat": 17.6,
        "energy": 404,
        "__v": 0
    },
    {
        "_id": "60f1607a78d48c5aa69d1cf4",
        "calories": 1000,
        "type": "lunch",
        "option": 13,
        "name": "Chickpeas with spinach",
        "ingredients": "\u2022 2 cups baby spinach     \u2022 2/3 cup boiled chickpeas     \u2022 1 garlic clove     \u2022 1 tsp olive oil     \u2022 sweet paprika, 30g feta cheese (to serve, as accompaniment), 1 slice whole wheat bread (to serve, as accompaniment)",
        "preparation": "Cook the garlic in a saucepan with a little bit of vegetable oil over medium heat until golden brown. Add the paprika, stir and add the spinach, finely chopped. Add water and cook for about 5 minutes. Add the cooked chickpeas, stir, and add more paprika if you want and cook for 5 minutes more. Serve with feta cheese and toasted bread.",
        "category": "egg free/ lupin free/ nut free/ sesame free/ soy free, Mediterranean",
        "cho": 49.6,
        "protein": 20.3,
        "fat": 15.7,
        "energy": 412,
        "__v": 0
    },
    {
        "_id": "60f1612678d48c5aa69d1cf6",
        "calories": 100,
        "type": "lunch",
        "option": 14,
        "name": "Mushroom & potato soup",
        "ingredients": " \u2022 \u00bd onion     \u2022 2 cups white mushrooms     \u2022 \u00bd garlic clove     \u2022 1 small potato (170g)     \u2022 1 large carrot     \u2022 1 tsp olive oil     \u2022 2/3 cup vegetable stock     \u2022 1 tbsp light sour cream     \u2022 2 walnuts     \u2022 fresh thyme     \u2022 fresh parsley 1 slice whole wheat bread (to serve, as accompaniment)",
        "preparation": "Peel the potatoes and cut them into little cubes. Heat the oil in a large pan, add the onions and cook for 10 minutes until golden. Add the mushrooms and let them cook for another 2 minutes. Add hot stock, potatoes and carrots and boil for 20 minutes. Reduce the heat and add the fresh cream, letting the soup cook for another 2 minutes. Stir in thyme, parsley and pepper. Ladle into a bowl and serve topped with yogurt and chopped walnuts.",
        "category": "egg free/ lupin free/ sesame free/ soy free, Mediterranean",
        "cho": 63.9,
        "protein": 14.8,
        "fat": 11.4,
        "energy": 399,
        "__v": 0
    },
    {
        "_id": "60f162b978d48c5aa69d1cfa",
        "calories": 1000,
        "type": "lunch",
        "option": 15,
        "name": "Couscous & haloumi salad",
        "ingredients": " \u2022 \u00bc cup couscous     \u2022 \u00bc cup vegetable stock     \u2022 1 small zucchini     \u2022 6 cherry tomatoes     \u2022 1 slice haloumi cheese (30g)     \u2022 1 tsp olive oil For the dressing     \u2022 1 tsp olive oil     \u2022 1 tbsp lime juice     \u2022 \u00bd garlic clove",
        "preparation": "Tip the couscous into a bowl, pour the boiling stock over and mix well with a fork. Cover with a plate and leave for 4 minutes. Meanwhile, tip all the dressing ingredients into a bowl and mix well. Fluff up the couscous with a fork and stir in half the dressing. Mix well and pile on to a serving dish. Heat the vegetable oil in a frying pan and cook the zucchini cut in slices over a high heat for 2-3 minutes until dark golden brown. Lift out on to kitchen paper. Put the tomatoes cut-side down into the pan, and cook for another couple of minutes until tinged brown on the underside. Top the couscous with the zucchini slices and then the tomatoes. In the same pan, add the haloumi strips and cook for 2-3 minutes, turning them over from time to time, until crisp and sizzled brown. Pile on top of the tomatoes, drizzle with the remaining dressing and serve.",
        "category": "egg free/ lupin free/ nut free/ sesame free/ soy free, Mediterranean",
        "cho": 43.6,
        "protein": 14.4,
        "fat": 18.4,
        "energy": 391,
        "__v": 0
    },
    {
        "_id": "60f1636378d48c5aa69d1cfc",
        "calories": 1000,
        "type": "lunch",
        "option": 16,
        "name": "Tomato and mascarpone gnocchi",
        "ingredients": "\u2022 1 cup potato gnocchi     \u2022 1/3 cup tomato sauce     \u2022 1 cup baby spinach     \u2022 \u00bd tbsp mascarpone cheese     \u2022 1 tsp olive oil     \u2022 1 tbsp grated parmesan cheese",
        "preparation": "Heat the grill to medium. Cook the gnocchi in a pan of boiling water following pack instructions, then drain. Meanwhile, heat the tomato sauce in a pan and add the spinach, stirring until wilted. Add the gnocchi to the sauce, season and tip into a heatproof dish. Spoon balls of mascarpone over. Scatter with the grated cheese and grill until golden.",
        "category": "gluten free/ lupin free/ nut free/ sesame free/ soy free, Mediterranean",
        "cho": 38.6,
        "protein": 8.2,
        "fat": 24.5,
        "energy": 403,
        "__v": 0
    },
    {
        "_id": "60f163c078d48c5aa69d1cfe",
        "calories": 1000,
        "type": "lunch",
        "option": 17,
        "name": "Lentil burger",
        "ingredients": " \u2022 \u00bc onion     \u2022 \u00bd cup boiled lentils     \u2022 \u00bc carrot     \u2022 \u00bc egg     \u2022 1 tsp dried breadcrumbs     \u2022 1 tsp vegetable oil     \u2022 ground cumin     \u2022 1 whole wheat burger bun     \u2022 1 tbsp hummus, to serve     \u2022 2 tomato slices, to serve     \u2022 1 lettuce leaf, to serve",
        "preparation": "Heat half the oil in a large frying pan on high heat. Cook onion for 4-5 minutes, until tender. Stir in cumin and cook for 1 minute, stirring, until fragrant. Set aside to cool. Place lentils in a food processor, process until almost smooth and transfer to a bowl. Stir through carrot, egg and breadcrumbs. Season to taste. Shape mixture into patties. Cover and chill for 20 minutes, until firm. Heat remaining oil in the same pan on medium heat. Cook patties, for 2-3 minutes each side, until golden. Drain on paper towel. Spread one half of the burger bun with hummus. Top with beetroot, lettuce, patty and reserved onion. Top with remaining bread.",
        "category": "lactose free/ lupin free/ nut free/ soy free/ nut free",
        "cho": 59.5,
        "protein": 19.3,
        "fat": 10.3,
        "energy": 403,
        "__v": 0
    },
    {
        "_id": "60f1644478d48c5aa69d1d00",
        "calories": 1000,
        "type": "lunch",
        "option": 18,
        "name": "Vegetarian paella",
        "ingredients": " \u2022 \u00bc onion     \u2022 \u00bd garlic clove     \u2022 \u00bc cup\u00a0diced tomatoes     \u2022 1/5 cup\u00a0brown rice uncooked     \u2022 \u00bc cup boiled chickpeas     \u2022 1/3 cup vegetable broth     \u2022 \u00bc cup artichoke hearts     \u2022 \u00bc roasted red capsicum     \u2022 5 small black olives     \u2022 \u00bc cup sweet peas     \u2022 1 tsp olive oil     \u2022 smoked paprika     \u2022 fresh parsley     \u2022 lemon juice     \u2022 saffron threads (optional)     \u2022 1 tbsp grated parmesan cheese",
        "preparation": "Preheat the oven to 180\u00b0C. Heat half of the oil in a heatproof pan over medium heat. Add the onion and cook until the onions are tender and translucent, about 5 minutes. Stir in the garlic and paprika and cook until fragrant, about 30 seconds. Stir in the tomatoes and cook until the mixture begins to darken and thicken slightly, about 2 minutes. Stir in the rice and cook until the grains are well coated with tomato mixture, about 1 minute. Stir in the chickpeas, broth and saffron (if using). Increase the heat to medium-high and bring the mixture to a boil, stirring occasionally. Cover the pan and transfer it to the lower rack in the oven. Bake, undisturbed, until the liquid is absorbed and the rice is tender, 50 to 55 minutes. Meanwhile, spread the artichoke and chopped olives on a baking sheet and roast on the upper rack of the oven, until the artichokes are tender and browned around the edges, about 40 to 45 minutes. Remove from the oven and let the vegetables cool for a few minutes. Add parsley and lemon juice and set aside. Sprinkle the peas and roasted vegetables over the baked rice, cover, and let the paella sit for 5 minutes. Garnish with a sprinkle of chopped parsley and serve.",
        "category": "egg free/ gluten free/ lupin free/ nut free/ sesame free/ soy free, Mediterranean",
        "cho": 63.4,
        "protein": 13.2,
        "fat": 10.9,
        "energy": 391,
        "__v": 0
    },
    {
        "_id": "60f1649c78d48c5aa69d1d02",
        "calories": 1000,
        "type": "lunch",
        "option": 19,
        "name": "Honey soy fried rice",
        "ingredients": " \u2022 \u00bc cup\u00a0brown rice uncooked     \u2022 2 tsp\u00a0gluten free soy sauce     \u2022 \u00bd tsp honey     \u2022 \u00bc egg     \u2022 1 green spring onion     \u2022 2 ears of baby corn     \u2022 \u00bc carrot     \u2022 1/3 cup sweet peas     \u2022 \u00bc cup bean sprouts     \u2022 1 tsp vegetable oil     \u2022 5 cashew nuts",
        "preparation": "Cook the rice, following pack instructions. Drain well. Refrigerate until cold. Whisk soy sauce and honey in a jug. Set aside. Heat half of the oil in a wok over medium-high heat. Swirl the eggs around the wok to form a thin omelet. Cook for 1 minute. Roll omelet and cook until just set. Place on a board and slice into thin strips. Heat remaining oil in wok over high heat. Add green onions and corn. Stir-fry for 1 minute. Add rice, carrot, peas and soy mixture. Stir-fry for 2-3 minutes until hot. Toss through bean sprouts, cashews and omelet strips. Spoon into a bowl and serve.",
        "category": "gluten free/ lactose free/ lupin free/ sesame free, Asian/ Oriental",
        "cho": 59.8,
        "protein": 11.9,
        "fat": 11.9,
        "energy": 383,
        "__v": 0
    }
]