Ingredients

• 2 cups fresh cauliflower florets
• 1 tablespoon olive oil
• 2 garlic cloves, finely chopped
• 1 tablespoon fresh lemon juice
• ¼ teaspoon black pepper
• 1 tablespoon chopped fresh parsley
• 2 tablespoons water

Instructions

1. Wash the cauliflower thoroughly under running water and cut it into small, evenly sized florets.
2. Bring a small pot of water to a gentle boil. Place the cauliflower in a steamer basket and steam for 6–8 minutes, until tender but still slightly firm.
3. Heat the olive oil in a nonstick frying pan over medium-low heat.
4. Add the chopped garlic and cook for approximately 30 seconds, stirring continuously to prevent burning.
5. Add the steamed cauliflower and two tablespoons of water. Gently toss everything together.
6. Sprinkle with black pepper and cook for another 2–3 minutes, allowing the cauliflower to absorb the garlic flavor.
7. Turn off the heat and add the fresh lemon juice.
8. Garnish with chopped parsley and transfer to a serving dish.

Serving suggestion: Serve warm alongside plain rice, homemade flatbread, or a suitable portion of grilled chicken. Avoid adding extra salt if you have been advised to restrict sodium.

2. Vegetable Egg-White Scramble

Ingredients

• 3 large egg whites
• ¼ cup finely chopped bell pepper
• ¼ cup chopped onion
• 1 teaspoon olive oil
• 1 tablespoon chopped fresh coriander
• ¼ teaspoon black pepper
• 1 tablespoon water

Instructions

1. Crack the eggs carefully and separate the whites from the yolks. Place the egg whites in a clean mixing bowl.
2. Whisk the egg whites with one tablespoon of water until lightly frothy.
3. Wash the bell pepper and coriander. Chop the bell pepper into small pieces and finely chop the onion.
4. Heat the olive oil in a nonstick frying pan over medium-low heat.
5. Add the onion and bell pepper. Cook for 3–4 minutes, stirring occasionally, until the vegetables soften.
6. Pour the whisked egg whites into the pan and allow them to cook for approximately 30 seconds.
7. Using a spatula, gently stir the egg whites from the edges toward the center.
8. Continue cooking for 2–4 minutes until the egg whites are completely set and no longer appear liquid.
9. Sprinkle with black pepper and fresh coriander.
10. Remove from the heat and serve immediately while warm.

Serving suggestion: Enjoy this scramble for breakfast with toast or a small serving of rice. Adjust the protein portion according to your healthcare professional’s recommendations.

3. Cinnamon-Baked Apples

Ingredients

• 2 medium-sized apples
• ½ teaspoon ground cinnamon
• 2 tablespoons water
• 1 teaspoon honey, optional
• 1 teaspoon fresh lemon juice

Instructions

1. Preheat your oven to 180°C (350°F).
2. Wash the apples thoroughly and pat them dry with a clean towel.
3. Remove the cores and cut the apples into evenly sized wedges. You can leave the peel on for additional fiber.
4. Arrange the apple slices in a small ovenproof baking dish.
5. Sprinkle the cinnamon evenly over the apples.
6. Add two tablespoons of water and the lemon juice to the dish to help prevent the apples from drying out.
7. Cover the dish loosely with foil and bake for 15 minutes.
8. Remove the foil and check the apples with a fork. If they are still firm, continue baking for another 5–10 minutes.
9. If desired, drizzle a small amount of honey over the apples once they have finished baking.
10. Allow the apples to cool for a few minutes before serving.

Serving suggestion: Serve as a simple dessert or afternoon snack. The natural sweetness of the apples and cinnamon makes this recipe enjoyable without requiring large amounts of added sugar.

4. Fresh Cabbage and Apple Salad

Ingredients

• 2 cups finely shredded green cabbage
• 1 small apple, thinly sliced
• 1 tablespoon olive oil
• 1 tablespoon fresh lemon juice
• 2 tablespoons chopped fresh coriander or parsley
• ¼ teaspoon black pepper
• 1 tablespoon water

Instructions

1. Remove any damaged outer cabbage leaves and wash the cabbage thoroughly.
2. Slice the cabbage into thin strips using a clean knife.
3. Wash the apple, remove the core, and cut it into thin slices.
4. Place the shredded cabbage and apple in a large mixing bowl.
5. In a separate small bowl, combine the olive oil, lemon juice, water, and black pepper.
6. Whisk the dressing until the ingredients are thoroughly combined.
7. Pour the dressing over the cabbage and apple mixture.
8. Add the chopped coriander or parsley.
9. Toss the salad gently for 1–2 minutes so that the dressing coats the ingredients evenly.
10. Let the salad rest for approximately five minutes to allow the flavors to blend.
11. Transfer to a serving plate and serve fresh.

Serving suggestion: Pair this crunchy salad with homemade chicken, fish, or a suitable vegetarian dish. Prepare it shortly before serving to preserve its freshness and texture.

5. Homemade Lemon Olive Oil Dressing

Ingredients

• 3 tablespoons extra-virgin olive oil
• 2 tablespoons fresh lemon juice
• 1 tablespoon water
• ½ teaspoon dried oregano
• ¼ teaspoon black pepper
• 1 small garlic clove, finely minced, optional

Instructions

1. Measure the olive oil and pour it into a small mixing bowl.
2. Add the freshly squeezed lemon juice and water.
3. Sprinkle in the dried oregano and black pepper.
4. If you enjoy a stronger flavor, add the finely minced garlic.
5. Whisk the ingredients vigorously for approximately 30–45 seconds until the dressing looks evenly combined.
6. Taste the dressing and adjust the lemon juice or herbs according to your preference.
7. Pour the dressing into a clean glass jar if you are not using it immediately.
8. Cover and refrigerate any leftover dressing.
9. Shake or whisk again before serving because the oil and lemon juice may separate during storage.
10. Drizzle over fresh cabbage salad, steamed cauliflower, or other vegetables.

Serving suggestion: Use one or two teaspoons at a time to add flavor to meals. This dressing is also useful as a simple marinade for chicken before cooking it thoroughly.

6. Simple Homemade Chicken and Rice Bowl

Ingredients

• 100–120 g boneless, skinless chicken breast
• ½ cup cooked white rice
• ½ cup chopped cabbage
• ¼ cup chopped bell pepper
• 1 teaspoon olive oil
• 1 teaspoon lemon juice
• ¼ teaspoon black pepper
• ½ teaspoon garlic paste
• 2 tablespoons water

Instructions

1. Cut the chicken breast into small, evenly sized pieces.
2. Place the chicken in a bowl with the garlic paste, lemon juice, and black pepper. Mix well and leave for 10 minutes in the refrigerator.
3. Heat the olive oil in a nonstick frying pan.
4. Add the chicken and cook over medium heat, stirring regularly.
5. Add two tablespoons of water if the chicken begins to stick to the pan.
6. Continue cooking until the chicken is thoroughly cooked and reaches an internal temperature of 74°C (165°F).
7. Remove the chicken and set it aside on a clean plate.
8. In the same pan, add the chopped cabbage and bell pepper.
9. Cook for 3–5 minutes until the vegetables soften slightly.
10. Place the cooked rice in a serving bowl.
11. Arrange the chicken and vegetables over the rice.
12. Finish with a little lemon juice and serve warm.

Serving suggestion: This simple meal combines protein, carbohydrates, and vegetables. The appropriate chicken and rice portions depend on your individual nutritional needs.

7. Steamed Cabbage and Garlic Side Dish

Ingredients

• 2 cups shredded cabbage
• 1 teaspoon olive oil
• 1 garlic clove, minced
• 2 tablespoons water
• 1 teaspoon lemon juice
• ¼ teaspoon black pepper
• 1 tablespoon chopped coriander

Instructions

1. Wash the cabbage and slice it into thin strips.
2. Heat the olive oil in a nonstick pan over low heat.
3. Add the minced garlic and stir for approximately 30 seconds.
4. Add the shredded cabbage and two tablespoons of water.
5. Cover the pan and cook for 4–6 minutes, stirring once or twice.
6. Remove the lid and check whether the cabbage has softened to your preferred texture.
7. Sprinkle in the black pepper and chopped coriander.
8. Add the lemon juice and mix gently.
9. Cook uncovered for another minute if excess water remains.
10. Transfer to a serving dish and serve immediately.

Serving suggestion: Serve with rice or a suitable protein source for a simple homemade lunch or dinner.