Menus for everyday

Bean bowls + cilantro dressing

Broiled fish with soba + ponzu-sauce

Burrito bowls with Mexican tofu or seitan and refried beans

Chana masala + jeera pulao + green veggie

Chickpea & tahini casserole + green veggie + salad

Chimichurri + green veggie + salad + bread

Crumble + salad or green veggie

Dal + Indian veggies + rice

Danish salmon + warm salad + lemon butter

Falafel bowls with hummus

Jambalaya + green veggie

Jerk seitan + rice + green veggie

Latin stew + arepas + salad with avocado dressing

Lentils in peanut sauce + rice + salad

Lentil soup + bread

Lentil tarte + salad

Lentils with spiced salmon

Magic beans + rice + salad

Moroccan chickpeas + couscous + green veggie

Panisse + salad

Pasta puttanesca + garlic bread + salad

Polenta pizza

Quiche + salad

Rajma curry + rice + green veggie

Seitan guydon + Japanese grilled veggies + rice

7-layer salad + bread

Shakshuka + green veggie + bread

Socca + ratatouille + bread

Southwestern soup

Stir-fry + rice + salad with sesame-miso dressing

Sushi bowls + miso soup

Taco rice


Thai green curry + rice

Tomato soup + grilled cheese

Tuna pasta with salsa verde

Wine-glazed lentils + bread + salad






Pain aux pommes


Pâte brisée sans beurre

Pineapple tarte

Pizza dough


Instant pot charts

Bean bowls

Cilantro dressing

  1. Blend everything together in a mini-processor.

Broiled fish with soba

  1. Coat fish with olive oil then sprinkle with salt and pepper.
  2. Preheat broiler. Cook fish for 90 sec to 10 minutes, depending on thickness of fish.
  3. Meanwhile boil soba and cook according to package directions. Drain and rinse with cold water.
  4. Place 1/2 of noodles in each bowl then top with tomatoes, radish, cucumber and fish filets. Pour over 1/4 cup ponzu sauce per bowl.

Ponzu sauce

  1. Combine all ingredients in a bowl and chill.

Burrito bowls

Mexican-spiced seitan or tofu

  1. Mix all together and bake at 180°C for 15-20 minutes until peppers and onion are tender.

Refried beans

  1. Sauté onions in olive oil until tender. At the end of cooking sprinkle with cumin.
  2. Add beans with 1/4 cup reserved bean water (or water) and mash beans until they’re the texture you like. Add salt to taste.

Chana Masala

  1. Heat oil then add cumin seeds and cook until cumin seeds are fragrant and brown.
  2. Add onion and cook ~7 minutes.
  3. Add cinnamon, cloves and cumin and mix well.
  4. Add garlic and ginger and mix for 1-2 minutes.
  5. Add rest of ingredients and stir. Cook for ~10 minutes.

Jeera Pulao

  1. Heat butter with spices then add onion and sauté until tender.
  2. Add rice, water and salt and cook until done.

Chickpea & tahini casserole

  1. Preheat oven to 190°C.
  2. Mix tahini and water until well mixed (it should get kind of"fluffy"). Set aside.
  3. Spray "space pan" with olive oil.
  4. Dump all ingredients into pan.
  5. Add salt and pepper to taste. Mix well.
  6. Add tahini mixture, stir until well combined.
  7. Bake for approximately 40 minutes, until top begins to brown.


  1. Blend everything together and refrigerate with the meat (3-4 steaks or equivalent) for at least 6 hours. Grill to taste. Complement with a nice Malbec.



  1. Cook onion in a covered casserole with 3 T olive oil and a pinch of salt for 7-8 minutes over low or medium heat.
  2. Add garlic, herbs, eggplant, salt and pepper. Cook covered for 10 minutes stirring occasionally over moderate heat. Then finish cooking the eggplant over low heat for 15 minutes, until the eggplant is tender.
  3. Mix in the almond butter or soy/oatmeal cream, if using. Spread into oval pyrex.
  4. Cook bulgur in water seasoned with salt and tamari for 20 minutes over low heat.
  5. Fluff bulgur and mix with olive oil. Add chickpeas and almonds. Sprinkle over eggplant mixture. Sprinkle on mozzarella and push them lightly into crumble mixture.
  6. Cook for 10 minutes at 200 C.


  1. Cook lentils, garlic cloves, ginger, cilantro, turmeric and cayenne with 5 c water until lentils are soft (20-45 minutes depending on the type of lentils used).
  2. Add salt and lemon juice to lentils once they are cooked.
  3. Heat oil until hot in a small pan. Add cumin or mustard seeds and let cook for 20 seconds. Pour over dal.
  4. Serve dal with lemon wedges.

Indian veggies

  1. Heat oil and add mustard seeds when hot. After 10-20 sec add ginger paste and turmeric.
  2. Add onion and sauté until onion is browned.
  3. Add remaining ingredients and mix well. Cook for 15-30 minutes until vegetables are soft and covered in spices.

Danish salmon

  1. Preheat oven to 200°C.
  2. Sprinkle fish with lemon peel, salt & pepper.
  3. Bake for about 10 minutes on each side.

Warm salad

  1. Heat the oil in a frying pan over a moderate heat. Fry almonds for ~2 min.
  2. Turn up to high heat and add squash and fennel. Fry the vegetables for ~5 min and sprinkle with salt and pepper. Leave to cool a little.
  3. Arrange spinach leaves on a serving dish and top with warm vegetables and lemon wedges.

Lemon butter

  1. Stir butter with remaining ingredients.

Falafel bowls


  1. Chop chickpeas coarsely in mini chopper then remove to a bowl.
  2. Mince onion and garlic in mini chopper and add to bowl.
  3. Add rest of ingredients to bowl and mix everything together. Let sit 5 minutes.
  4. Form into patties and pan-fry until browned on each side.


  1. Mince garlic clove in mini chopper then add the rest of the ingredients (except extra chickpea juice).
  2. Mix together and add enough chickpea juice to make a smooth mixture.

Lemon-tahini dressing

  1. Mix together until you get a smooth dressing. Start with 2 T tahini and 1 small garlic clove. Add the water/lemon juice to taste.


  1. Sauté veggies ~5 min. Add garlic through water. Cover & simmer 20 min.
  2. Stir in beans.
  3. Heat 1 1/2 T oil and cook tempeh & sausage until browned. Add to stew.
  4. Serve over rice.

Jerk Seitan

Jerk sauce

  1. Blend everything together.

Jerk seitan

  1. Sauté seitan ~7 minutes. Remove to a plate.
  2. Sauté vegetables until almost tender.
  3. Add seitan and jerk sauce and heat.

Latin stew

  1. Sauté onion in oil until tender.
  2. Add everything but lime juice and cilantro and cook ~40 minutes.
  3. Stir in lime juice and cilantro and serve stew.

Avocado dressing

  1. Mince garlic in mini chopper.
  2. Add all other ingredients and mix until creamy.

Lentils and vegetables in peanut sauce

  1. Mix peanuts, ginger, garlic, soy sauce, lime juice & zest, cilantro, Sirarcha, salt & seasame oil in a food processor until sauce is smooth.

  2. Cook lentils with water until lentils are soft (about 10 minutes).

  3. Meanwhile, sauté vegetables in oil until they are tender. Add peanut sauce & lentils and mix well. Serve over rice.

Lentil soup

  1. Sauté onion, carrots and celery in oil until tender.
  2. Add garlic, oregano, bay leaf and basil and cook for 2 minutes.
  3. Add tomatoes, lentils, water and salt and bring to a boil. Simmer for ~ 1 hour.
  4. Stir spinach and lemon juice into soup, adjust seasonings adding more salt or lemon juice if needed.

Lentil tarte

  1. For the pastry, mix the oil and water and add gradually to flour. Form into a ball and on baking paper or foil roll out until it is the size of the tarte pan. Place in the tarte plan and peel off baking paper or foil.

  2. Cook leeks in a bit of oil until softening. Add red lentils and stir for a minute. Cover lentils with water and cook for 20 min until tender. Add more water as needed while lentils are cooking.

  3. When lentils are done drain some water if needed so that amount of extra water in pan is not more than 1-2 cm. Add spices, mustard, yogurt and cornstarch. Mix well and pour into prepared crust.

  4. Bake at 180°C for 25-30 minutes until filling is set.

Lentils with spiced salmon

  1. Boil lentils until tender (~25 min). Drain and toss with lemon juice, garlic, half the mint and parsley.
  2. Sprinkle salmon with garam masala & grill. Mix yogurt with other half of mint.
  3. Serve salmon over lentils with yogurt sauce on top.

Magic beans

  1. Mix everything together and serve

Moroccan chickpeas

  1. Heat olive oil and garlic cloves together and cook for 1 minute then remove garlic.
  2. Add red onion, apricots, Moroccan spices, salt, pepper and red pepper flakes. Sauté ~ 7 minutes.
  3. Add cinnamon stick, water, lemon rind, lemon juice, chickpeas and tomatoes. Bring to a boil & simmer 7 minutes.
  4. Sprinkle cilantro, mint and almonds on chickpea mixture and serve.


  1. Mix together chickpea flour, salt and boiling water with a whisk. Pour into an oiled loaf pan.
  2. Cook in oven at 160 C for 1 hour. Let cool in refridgerator for at least 12 hours (mixture can be kept for up to 5 days).
  3. Slice into pieces 2-3 cm thick. Fry in a skillet with olive oil until each piece is golden brown then flip.

Pasta puttanesca

  1. Heat olive oil then add garlic and red pepper flakes & cook 30 sec.
  2. Add olives, capers and tomatoes, crushing the tomatoes with your hands while adding them to the sauce.
  3. Simmer 15 minutes, until flavors are mixed.

Garlic bread

  1. Mix butter, olive oil, garlic & parsley together.
  2. Cut baguette in half horizontally and spread with butter mixture.
  3. Wrap bread in aluminium foil and bake at 180°C for 15 minutes.

Polenta pizza

  1. Sauté legumes in oil until tender.

  2. Add water, sauce or boullion and season with salt, pepper, herbs and soy sauce to make a well-seasoned bouillon. Bring to a boil.

  3. Stir making a tornado at the center of boullion. Add polenta to center of this tornado and mix well.

  4. Take off heat and let thicken about 3 minutes stirring one or two times with a wooden spoon.

  5. Spread in a tarte pan that has been lightly oiled. Let cool 15 minutes then turn polenta with the aid of a cutting board and put back into mold.

  6. Garnish with your favorite pizza toppings and cook at 220°C for 10 min.


  1. Mix together milk, cream fraiche and eggs. Season with salt and pepper.

  2. Put paté brisée in greased tart pan. Spread veggies on top. Add milk, cream, egg mixture. Spread cheese on top.

  3. Bake at 210 C for 30 minutes.

Rajma curry

  1. Grind the onion, ginger, and garlic into a paste using a mini-chopper.
  2. Heat the oil and ghee together in a pressure cooker over medium heat. Fry the red chile peppers, cumin seeds, and whole cloves in the hot oil until the cumin seeds begin to splutter; stir the onion paste into the mixture and cook, stirring frequently, until golden brown. Season with the ground turmeric, ground cumin, and ground coriander; continue cooking for a few more seconds before adding the tomatoes. Cook until the tomatoes are completely tender.
  3. Add the drained kidney beans to the pressure cooker with enough water to cover. Add the sugar and salt. Close the pressure cooker and bring to pressure; cook about 25 minutes. Lower the heat to low and cook another 10 to 15 minutes. Release the pressure and open the cooker. Stir the garam masala and ground red pepper into the bean mixture; garnish with chopped cilantro to serve.

Seitan guydon

  1. Cook seitan in soy sauce, sake & mirin. When done remove and add onion, ginger and dashi. Simmer until onions are tender. Add seitan & serve over rice.

Japanese grilled veggies

  1. Mix all sauce ingredients together (including ginger). Broil veggies until tender then marinate in sauce in fridge.

7-layer salad

  1. Combine onion and vinegar in a small bowl and toss to coat. Let sit while you prepare the rest of the ingredients.
  2. Toss cucumbers in a medium bowl with a large pinch of salt. Let sit while you prepare the rest of the ingredients.
  3. Combine yogurt, lemon juice, dill/parsley, mint, olive oil and large pinch of salt in a bowl.
  4. Layer salad: chickpeas, endive, cucumber, onion, carrot, radishes. Spread yogurt mixture over top evenly and sprinkle with cheese.


  1. Heat oven to 375 degrees.

  2. Heat oil in a large skillet over medium low heat. Add onion and bell pepper. Cook gently until very soft, about 20 minutes.

  3. Add garlic and cook until tender, 1 to 2 minutes; stir in cumin, paprika and cayenne, and cook 1 minute.

  4. Pour in tomatoes and season with 3/4 teaspoon salt and 1/4 teaspoon pepper; simmer until tomatoes have thickened, about 10 minutes. Stir in crumbled feta.

  5. Gently crack eggs into skillet over tomatoes. Season with salt and pepper. Transfer skillet to oven and bake until eggs are just set, 7 to 10 minutes. Sprinkle with cilantro and serve with hot sauce.


  1. Preheat oven to 275 C.

  2. Mix together the flour, salt and olive oil. Add the water little by little so lumps don't form. Pour this batter into a well oiled pan.

  3. Place pan in top position of oven at let cook for 2 minutes then change to broiler. Let cook for 7 minutes.

  4. Remove from oven and cut into portions. Sprinkle with ground pepper.

Southwestern soup

  1. Sauté onions, peppers and garlic until softened. Add broth, rice, cumin, chili powder, beans and tomatoes.

  2. Bring to a boil then reduce heat and simmer for 15 minutes until rice is cooked.

  3. Stir in cilantro and chicken and let cook a few minutes until chicken is reheated.

  4. Serve with avocado and lime wedges.


Stir-fry sauce

  1. Stir together.


  1. Stir fry veggies until tender then add stir-fry sauce and cook until thickened.

Sesame-miso dressing

  1. Mix all ingredients together.
  2. Serve over spinach or arugula salad with grated carrots, cucumber & tomato.

Sushi bowls

Sushi rice

  1. Rinse short-grain rice 3 times before cooking in instant pot. Cook with equal amount of water (1-2 cups depending on how much rice you used). Cook for 4 minutes on manuel then do a natural pressure release for 10 min.
  2. Heat the rice wine vinegar, sugar and sake/mirin together then allow to cool.
  3. Mix cooked rice with vinegar mixture in a large bowl using rice paddle to cut rice until rice is cool.

Miso soup

  1. Heat water then add kombu and mushrooms. Let soak for a few hours or overnight.
  2. Remove kombu and mushrooms from dashi then bring to a boil. Add ingredients that need to cook (e.g. potatoes, mushrooms) and cook until they are tender.
  3. Add ingredients that don’t need to cook and heat for a few minutes.
  4. Dissolve miso in soup using fine mesh strainer.

Taco rice

  1. Wrap the tofu in two layers of paper towels and heat in the microwave for 2 minutes. Crumble tofu once it is cool.
  2. Heat the oil in a frying pan and sauté the garlic, onions, tofu and tomatoes until the moisture evaporates. Add the kidney beans.
  3. Add the salt & pepper, chili powder, Worcestershire sauce and tomato paste. When the flavors are evenly distributed add the soy sauce.
  4. Pile the plate up with rice, the top with tofu mixture, avocado, tomatoes, lettuce and cheese.


  1. Sauté garlic in olive oil until fragrant. Add spices and sauté 30 until fragrant.

  2. Add veggies, chickpeas and enough water to almost cover everything. Add boullion cube, preserved lemon zest and olives.

  3. Cover and simmer for 30 minutes, until veggies are soft.

Thai curry

Thai Curry paste

  1. Grind all in a mini chopper with a few tablespoons of water, if needed.

Thai Curry

  1. Add all ingredients to a skillet making sure vegetables are submerged.
  2. Cook for 15-20 minutes until all veggies are softened.

Tomato soup

  1. Heat 2 tablespoons olive oil in a large saucepan over medium high heat until shimmering. Add garlic, onions, oregano, and red pepper flakes. Cook, stirring frequently until onions are softened but not browned, about 4 minutes. Add bread and tomatoes. Roughly mash tomatoes with a whisk or a potato masher. Add 2 cups water. Bring to a boil over high heat, then reduce to a simmer. Cook for 5 minutes.
  2. Blend soup with immersion blender. With blender running on high, gradually trickle in remaining olive oil. Season soup to taste with salt and pepper. Start with 1.5 t salt then add more if needed.

Tuna pasta with salsa verde

  1. Cook the pasta according to the packet instructions.
  2. Meanwhile, drain the tuna (keep the oil) and flake into a bowl. Put the herbs, capers, garlic, mustard, anchovies (if using), 1/2 the lemon zest, the lemon juice and 3 tbsp tuna oil (top up with olive oil if necessary) in a food processor. Whizz to a pesto texture. Season.
  3. Stir through the tuna then add the pasta and the rest of the lemon zest, toss together and serve.

Wine-glazed lentils

  1. Cook lentils with salt & bay leaf until done (~25 min).
  2. Cook veggies in medium skillet; season with 1/2 t salt; cook until browned (~10 min).
  3. Add garlic & tomato paste; cook for 1 min. Add wine; simmer until liquid is syrupy (~10 min).
  4. Stir in mustard and undrained lentils.



  1. Préchauffez le four à 200°C. Beurrez et farinez légèrement le moule.

  2. Mélanger la farine et la levure chimique dans un saladier.

  3. Mélanger l'oeuf, la poire, le yaourt, le sucre, le sucre vanillé, le beurre et le lait de soja dans un mixeur et mixer jusqu'au ce que le mélange soit homogène.

  4. Mélanger les liquids avec la farine. Ajouter les pepites de chocolat.

  5. Mettez au four environ 35 minutes en baissant la température du four à 180°C après 10 minutes de cuisson.


  1. Preheat oven to 180 C. Grease the oval pyrex dish.

  2. Mix all ingredients except cherries together. Pour into pyrex dish then spread cherries over batter.

  3. Bake for 30 minutes.


  1. Beat the eggs and sugar until sugar is completely dissolved.

  2. Mix the flour, salt and baking powder then add to the egg/sugar mixture. Add the citrus zest then melted butter.

  3. Let batter sit for at least 20 minutes in fridge.

  4. During this time: Preheat oven to 210 C and butter and flour the madeleine mold.

  5. Fill each mold 3/4 full with batter. Cook at 210 C for 5 minutes, until the bump is formed, then reduce oven temperature to 190 C. Let cook an additional 8-10 minutes.

Pain aux pommes

  1. La veille, ou râper les pommes et les laisser reposer toute la nuit au frigo mélangées au sucre.

  2. Le lendemain, mélanger tous les ingrédients en commençant par les farines et la levure. Ajouter un tout petit peu d'eau si le mélange est trop sec, mais juste assez pour que la farine soit humide. La pâte est très épaisse, c'est normal.

  3. Huiler un moule à cake, verser la pâte. Déposer dessus des amandes entières en décoration.

  4. A mettre à four 180° C pendant 45 minutes.


  1. Mix dry ingredients together. Add wet ingredients and mix. Cook on medium skillet.

Pâte brisée sans beurre

  1. Mix all ingredients together with your hands and form into a ball.

  2. Roll out to fit tart pan.

Pineapple tarte

  1. Melt the butter, add sugar then eggs and beat until "mousseux". Mix in the flour and baking powder. Add bourbon/rum/vanilla and pour into tarte mold.

  2. Place pineapple pieces on tarte, "style rosace".

  3. Cook in preheated 200 C oven for 20-25 minutes.

Pizza dough

Pizza dough

  1. Dissolve yeast in warm water if using active dry yeast.

  2. Mix all ingredients together. Adding minimum amount of water first then adding more if dough hasn't come together. Dough should be fairly wet & sticky.

  3. Knead for 5 minutes then place in oiled bowl, cover and let rest 1 to 1.5 hours, until dough is puffy.

  4. Stretch dough out onto oiled cooking pan and top with toppings. Cook in 230°C oven until cheese is melted and crust is browned.

Makes enough for

Instant Pot Charts