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September 7, 2026 – September 13, 2026

Week of September 7

Labour Day opens the week on the grill, then the cooking turns indoors as the weather does. Apples, beets and the last sweetcorn carry the middle of the week, and the weekend ends on a whole roast chicken with root vegetables. Two dinners step outside American cooking.

Cooking for
2 people

MondaySeptember 7

AI-generated illustration of Cinnamon French Toast with Maple Syrup
Breakfast

Cinnamon French toast with maple syrup

15 min
430 kcal

Brioche gives way to wholemeal bread, extra egg whites go into the custard, and the syrup is halved.

AI-generated illustration of Cinnamon French Toast with Maple Syrup

Cinnamon French Toast with Maple Syrup

Thick brioche soaked in a cinnamon custard and griddled in butter. Fast enough for a holiday Monday when nobody wants to be up early.

15 min total5 prep · 10 cookServes 2
Calories430
Protein14g
Carbs58g
Fat15g

Estimated per serving. These are approximations, not measured values, and should not be relied on for medical or dietary decisions.

Illustration generated from this recipe — not a photograph of the finished dish.

Ingredients
  • ·4 brioche bread, thick slices
  • ·2 eggs, large
  • ·8 tbsp whole milk
  • ·3/4 tsp ground cinnamon
  • ·1/2 tsp vanilla extract
  • ·1/8 tsp salt
  • ·1 tbsp butter
  • ·4 tbsp maple syrup
Method
  1. 1Whisk the eggs, milk, cinnamon, vanilla and salt in a wide shallow dish until no streaks of white remain.
  2. 2Soak each slice of brioche for about twenty seconds a side, long enough to wet it through without letting it collapse.
  3. 3Melt a knob of the butter in a large skillet over medium heat until it foams and the foam subsides.
  4. 4Griddle the soaked slices in batches until the undersides are a deep golden brown, about three minutes.
  5. 5Flip and cook the second side until it matches and the centre feels springy rather than wet, about two minutes more.
  6. 6Add more butter to the pan between batches so the last slices brown as well as the first.
  7. 7Serve straight from the pan with the maple syrup warmed briefly in a small saucepan.

Adapted from Serious Eats.

AI-generated illustration of Pulled Pork Sandwiches with Vinegar Slaw
Lunch

Pulled pork sandwich with vinegar slaw

260 min
560 kcal

Pork shoulder is replaced by lean loin, the bun goes wholemeal, and the sauce is cut back.

AI-generated illustration of Pulled Pork Sandwiches with Vinegar Slaw

Pulled Pork Sandwiches with Vinegar Slaw

Slow-cooked shoulder pulled into its own juices and piled onto soft buns, with a sharp undressed slaw to cut the richness.

260 min total20 prep · 240 cookServes 2
Calories560
Protein30g
Carbs48g
Fat27g

Estimated per serving. These are approximations, not measured values, and should not be relied on for medical or dietary decisions.

Illustration generated from this recipe — not a photograph of the finished dish.

Ingredients
  • ·1 lb pork shoulder, boneless
  • ·1/3 tbsp smoked paprika
  • ·1/3 tbsp brown sugar
  • ·2/3 tsp salt
  • ·1/3 tsp black pepper
  • ·1 onion, sliced thin
  • ·6 tbsp chicken stock
  • ·3 tbsp barbecue sauce
  • ·1 green cabbage, shredded
  • ·1 tbsp cider vinegar
  • ·1/3 tbsp olive oil
  • ·2 burger buns
Method
  1. 1Heat the oven to 300F and pat the pork dry so the rub sticks rather than slides.
  2. 2Mix the paprika, brown sugar, salt and pepper and rub it over every surface of the meat.
  3. 3Scatter the onion in a heavy casserole, set the pork on top and pour the stock around it.
  4. 4Cover and roast until a fork twists in the thickest part with no resistance, about four hours.
  5. 5Lift the pork out, let it sit for fifteen minutes, then pull it into shreds with two forks.
  6. 6Skim the fat from the pan juices and moisten the meat with several spoonfuls, adding the barbecue sauce to taste.
  7. 7Toss the cabbage with the vinegar, oil and a pinch of salt and let it sit while you toast the buns.
  8. 8Fill each bun with the pork and top with a handful of the slaw so it stays crisp.

Adapted from Southern Living.

AI-generated illustration of Grilled Flank Steak with Chimichurri and Charred Corn
Dinner

Grilled flank steak with chimichurri and charred corn

35 min
600 kcal

The chimichurri is built on far less oil and the corn is charred dry instead of buttered.

AI-generated illustration of Grilled Flank Steak with Chimichurri and Charred Corn

Grilled Flank Steak with Chimichurri and Charred Corn

A holiday-weekend dinner that lives on the grill: hard-seared flank, sliced against the grain, with a raw herb sauce and buttered corn.

35 min total20 prep · 15 cookServes 2
Calories600
Protein46g
Carbs26g
Fat34g

Estimated per serving. These are approximations, not measured values, and should not be relied on for medical or dietary decisions.

Illustration generated from this recipe — not a photograph of the finished dish.

Ingredients
  • ·3/4 lb flank steak
  • ·2 sweetcorn, ears, husked
  • ·8 tbsp flat-leaf parsley, packed
  • ·1 tbsp oregano, fresh
  • ·2 garlic cloves
  • ·4 tbsp olive oil
  • ·1 1/2 tbsp red wine vinegar
  • ·1/4 tsp red pepper flakes
  • ·1 tbsp butter
  • ·1 tsp salt
  • ·1/2 tsp black pepper
Method
  1. 1Take the steak out of the fridge forty minutes ahead and season it heavily on both sides with salt and pepper.
  2. 2Chop the parsley, oregano and garlic finely, then stir in the oil, vinegar and pepper flakes and set the sauce aside to sit.
  3. 3Heat a grill or a heavy ridged pan until a drop of water skitters and vanishes on contact.
  4. 4Grill the corn, turning every couple of minutes, until the kernels are blistered and spotted black in places, about eight minutes.
  5. 5Grill the steak without moving it until a dark crust has formed underneath, about four minutes.
  6. 6Turn once and cook to your liking, about four minutes more for medium rare, then rest it on a board for ten minutes.
  7. 7Roll the hot corn in the butter and season it while the steak rests.
  8. 8Slice the steak thinly across the grain and spoon the chimichurri over the cut surfaces.

Adapted from Bon Appetit.

TuesdaySeptember 8

AI-generated illustration of Cheddar and Scallion Grits
Breakfast

Cheddar and scallion grits

20 min
350 kcal

Reduced-fat cheddar and skimmed milk replace the full-fat versions and the finishing butter is dropped.

AI-generated illustration of Cheddar and Scallion Grits

Cheddar and Scallion Grits

Stone-ground grits cooked soft and finished with sharp cheddar. A savoury breakfast that asks for one pot and fifteen minutes.

20 min total5 prep · 15 cookServes 2
Calories350
Protein12g
Carbs34g
Fat18g

Estimated per serving. These are approximations, not measured values, and should not be relied on for medical or dietary decisions.

Illustration generated from this recipe — not a photograph of the finished dish.

Ingredients
  • ·8 tbsp stone-ground grits
  • ·1 1/2 cup water
  • ·8 tbsp whole milk
  • ·2 oz sharp cheddar, grated
  • ·1 tbsp butter
  • ·2 scallions, sliced thin
  • ·1/2 tsp salt
  • ·1/4 tsp black pepper
Method
  1. 1Bring the water and milk to a bare simmer in a heavy saucepan with the salt.
  2. 2Rain the grits in while whisking so they hydrate evenly instead of clumping on the bottom.
  3. 3Turn the heat low and cook, stirring often, until the grains have swollen and no longer feel gritty on the tongue, about fifteen minutes.
  4. 4Beat in the butter until it disappears, then the cheddar a handful at a time so it melts smoothly.
  5. 5Loosen with a splash more milk if the grits have tightened past the texture of soft porridge.
  6. 6Season with the pepper and scatter the scallions over each bowl.

Adapted from Garden and Gun.

AI-generated illustration of Roasted Beet, Orange and Goat Cheese Salad
Lunch

Roasted beet, orange and goat cheese salad with walnuts

65 min
435 kcal

A Greek yoghurt dressing stands in for the oil vinaigrette and the walnuts are halved.

AI-generated illustration of Roasted Beet, Orange and Goat Cheese Salad

Roasted Beet, Orange and Goat Cheese Salad

Sweet roasted beets against sharp cheese and citrus, with walnuts for crunch. Roast the beets ahead and lunch takes five minutes.

65 min total15 prep · 50 cookServes 2
Calories435
Protein14g
Carbs25g
Fat31g

Estimated per serving. These are approximations, not measured values, and should not be relied on for medical or dietary decisions.

Illustration generated from this recipe — not a photograph of the finished dish.

Ingredients
  • ·3 beets, medium, scrubbed
  • ·1 oranges
  • ·2 oz goat cheese, crumbled
  • ·4 tbsp walnuts
  • ·2 1/2 oz mixed salad leaves
  • ·1 1/2 tbsp olive oil
  • ·1/2 tbsp sherry vinegar
  • ·1/2 tsp Dijon mustard
  • ·1/2 tsp salt
  • ·1/4 tsp black pepper
Method
  1. 1Heat the oven to 400F, wrap the beets in foil with a splash of water and roast until a knife slides in without resistance, about fifty minutes.
  2. 2Let them cool enough to handle, then rub the skins away with a paper towel and cut the flesh into wedges.
  3. 3Toast the walnuts in a dry pan over medium heat until they smell nutty and darken a shade, about four minutes.
  4. 4Cut the peel and pith from the oranges and slice the flesh into rounds, catching any juice in the bowl.
  5. 5Whisk the caught juice with the oil, vinegar, mustard, salt and pepper to make the dressing.
  6. 6Dress the leaves lightly and spread them across a wide platter.
  7. 7Arrange the beets and oranges over the top, then scatter with the goat cheese and the toasted walnuts.

Adapted from Food and Wine.

AI-generated illustration of Chicken and Dumplings
Dinner

Chicken and dumplings

65 min
570 kcal

Thigh meat becomes breast, the cream is replaced by milk, and the dumplings are made with less butter.

AI-generated illustration of Chicken and Dumplings

Chicken and Dumplings

Thigh meat simmered with root vegetables under a lid of soft dumplings. The first properly cold-weather dinner of the week.

65 min total20 prep · 45 cookServes 2
Calories570
Protein31g
Carbs41g
Fat30g

Estimated per serving. These are approximations, not measured values, and should not be relied on for medical or dietary decisions.

Illustration generated from this recipe — not a photograph of the finished dish.

Ingredients
  • ·2/3 lb chicken thighs, boneless, skinless
  • ·2/3 tbsp butter
  • ·1 onion, diced
  • ·1 carrots, cut into coins
  • ·1 celery, stalks, sliced
  • ·1 2/3 cup chicken stock
  • ·3 tbsp heavy cream
  • ·8 tbsp plain flour
  • ·1/3 tbsp baking powder
  • ·4 tbsp whole milk
  • ·1 tbsp flat-leaf parsley, chopped
  • ·1/3 tsp dried thyme
  • ·2/3 tsp salt
  • ·1/3 tsp black pepper
Method
  1. 1Melt the butter in a wide heavy pot and soften the onion, carrots and celery over medium heat until the onion turns translucent, about eight minutes.
  2. 2Season the chicken and lay it on the vegetables, then pour in the stock and bring it to a simmer.
  3. 3Cook uncovered until the chicken pulls apart easily, about twenty-five minutes.
  4. 4Lift the meat out, shred it coarsely and return it to the pot with the thyme and cream.
  5. 5Whisk the flour, baking powder and a good pinch of salt together, then stir in the milk until a thick, shaggy dough forms.
  6. 6Stop mixing while the dough still looks rough; working it smooth makes the dumplings dense.
  7. 7Drop spoonfuls of the dough onto the surface of the simmering stew, leaving space between them to swell.
  8. 8Cover and steam without lifting the lid until the dumplings have puffed and a skewer comes out clean, about fifteen minutes.
  9. 9Season with the pepper and scatter the parsley over before serving.

Adapted from Tastes Better From Scratch, Brown Eyed Baker.

WednesdaySeptember 9

AI-generated illustration of Egg in a Hole with Cheddar and Chives
Breakfast

Egg in a hole with cheddar and chives

13 min
530 kcal

One yolk is traded for extra whites, the cheddar is reduced-fat, and the bread drops to a single slice.

AI-generated illustration of Egg in a Hole with Cheddar and Chives

Egg in a Hole with Cheddar and Chives

An egg fried into a round cut from a slice of sourdough, with cheddar melted over the top. Ten minutes, one pan, no thinking required.

13 min total5 prep · 8 cookServes 2
Calories530
Protein25g
Carbs34g
Fat32g

Estimated per serving. These are approximations, not measured values, and should not be relied on for medical or dietary decisions.

Illustration generated from this recipe — not a photograph of the finished dish.

Ingredients
  • ·4 sourdough bread, thick slices
  • ·4 eggs, large
  • ·2 oz sharp cheddar, grated
  • ·2 tbsp butter
  • ·1 1/2 tbsp chives, snipped
  • ·1/2 tsp salt
  • ·1/4 tsp black pepper
Method
  1. 1Cut a round from the middle of each slice of bread with a glass, keeping the cut-out to toast alongside.
  2. 2Melt a knob of the butter in a large skillet over medium heat until it stops foaming.
  3. 3Lay the bread in the pan and toast until the underside is golden, about two minutes.
  4. 4Flip each slice, crack an egg into the hole and season it.
  5. 5Scatter the cheddar around the yolk and over the surrounding bread.
  6. 6Cover the pan and cook until the white has set but the yolk still moves when you shake the handle, about three minutes.
  7. 7Lift onto plates, add the toasted cut-outs and finish with the chives and black pepper.

Adapted from Smitten Kitchen.

AI-generated illustration of Buffalo Chicken Wrap with Blue Cheese
Lunch

Buffalo chicken wrap with celery and blue cheese

27 min
610 kcal

The bottled blue cheese dressing becomes a yoghurt one and the tortilla goes wholemeal.

AI-generated illustration of Buffalo Chicken Wrap with Blue Cheese

Buffalo Chicken Wrap with Blue Cheese

Hot sauce chicken rolled up with cold celery and blue cheese dressing. Built for a desk lunch that survives a couple of hours in a bag.

27 min total15 prep · 12 cookServes 2
Calories610
Protein50g
Carbs37g
Fat28g

Estimated per serving. These are approximations, not measured values, and should not be relied on for medical or dietary decisions.

Illustration generated from this recipe — not a photograph of the finished dish.

Ingredients
  • ·5/8 lb chicken breasts, boneless, skinless
  • ·3 tbsp hot sauce
  • ·1 tbsp butter
  • ·4 tbsp blue cheese dressing
  • ·2 flour tortillas, large
  • ·2 celery, stalks, cut into batons
  • ·1 1/2 oz romaine lettuce, shredded
  • ·1/2 tsp garlic powder
  • ·1/2 tsp salt
  • ·1/4 tsp black pepper
Method
  1. 1Season the chicken with the garlic powder, salt and pepper and let it sit while the pan heats.
  2. 2Sear the breasts in a dry nonstick pan over medium-high heat until browned and cooked through, about six minutes a side.
  3. 3Rest the meat briefly, then slice it across the grain into finger-width strips.
  4. 4Warm the hot sauce and butter together in the same pan until the butter melts into a glossy sauce.
  5. 5Turn the chicken through the sauce so every piece is coated.
  6. 6Warm the tortillas for a few seconds a side so they roll without cracking.
  7. 7Lay the lettuce down the middle of each tortilla, top with the chicken, celery and a spoonful of dressing.
  8. 8Fold in the sides and roll tightly, then cut on the diagonal.

Adapted from Delish.

AI-generated illustration of Eggplant Parmesan with Basil
DinnerItalian

Eggplant parmesan with basil

85 min
650 kcal

The slices are baked rather than shallow-fried and the mozzarella is part-skim, cutting most of the oil.

AI-generated illustration of Eggplant Parmesan with Basil

Eggplant Parmesan with Basil

Breaded eggplant fried until golden, layered with tomato sauce and mozzarella and baked until the top blisters. Worth the hour it takes.

85 min total45 prep · 40 cookServes 2
Calories650
Protein27g
Carbs44g
Fat40g

Estimated per serving. These are approximations, not measured values, and should not be relied on for medical or dietary decisions.

Illustration generated from this recipe — not a photograph of the finished dish.

Ingredients
  • ·1 eggplants, large, cut into rounds
  • ·6 tbsp plain flour
  • ·1 eggs, large
  • ·11 tbsp panko breadcrumbs
  • ·4 tbsp olive oil
  • ·1 1/3 cup marinara sauce
  • ·4 oz mozzarella, low-moisture, sliced
  • ·1 oz Parmesan, grated
  • ·6 tbsp basil, leaves, packed
  • ·1/3 tbsp salt
  • ·1/3 tsp black pepper
Method
  1. 1Lay the eggplant rounds on a tray, salt both sides generously and leave them to weep for forty-five minutes.
  2. 2Blot the slices thoroughly dry; any water left on the surface will steam the breading off in the pan.
  3. 3Set out the flour, the beaten eggs and the panko in separate shallow dishes.
  4. 4Coat each round in flour, then egg, then breadcrumbs, pressing so the crumbs adhere.
  5. 5Shallow-fry in batches in hot oil until deep gold on both sides, about four minutes, then drain on a rack rather than paper so the undersides stay crisp.
  6. 6Heat the oven to 400F and spread a thin layer of marinara across a baking dish.
  7. 7Build alternating layers of eggplant, sauce, mozzarella, Parmesan and torn basil, finishing with cheese.
  8. 8Bake uncovered until the sauce bubbles at the edges and the top is browned in patches, about forty minutes.
  9. 9Rest for fifteen minutes before cutting or the layers slide apart on the spatula.

Adapted from Once Upon a Chef, A Simple Palate.

ThursdaySeptember 10

AI-generated illustration of Peanut Butter, Banana and Chia Wrap
Breakfast

Peanut butter, banana and chia breakfast wrap

5 min
510 kcal

Greek yoghurt replaces half the peanut butter and the honey, and the tortilla goes wholemeal.

AI-generated illustration of Peanut Butter, Banana and Chia Wrap

Peanut Butter, Banana and Chia Wrap

A rolled breakfast with nothing to cook and nothing to wash up. Assemble it in the time the kettle takes.

5 min total5 prep · 0 cookServes 2
Calories510
Protein14g
Carbs72g
Fat18g

Estimated per serving. These are approximations, not measured values, and should not be relied on for medical or dietary decisions.

Illustration generated from this recipe — not a photograph of the finished dish.

Ingredients
  • ·2 flour tortillas, large
  • ·3 tbsp peanut butter
  • ·2 bananas
  • ·2 tsp chia seeds
  • ·2 tsp honey
  • ·1/4 tsp ground cinnamon
  • ·1/8 tsp salt
Method
  1. 1Warm each tortilla for a few seconds in a dry pan so it folds without splitting.
  2. 2Spread the peanut butter across the surface, stopping short of the edge so it does not squeeze out.
  3. 3Lay the banana down the centre, either whole or split lengthways.
  4. 4Drizzle over the honey and dust with the cinnamon and a small pinch of salt.
  5. 5Scatter the chia seeds over the top, where they add texture without needing to soak.
  6. 6Fold in the ends, roll tightly and cut across on the diagonal.

Adapted from Cookie and Kate.

AI-generated illustration of Baked Macaroni and Cheese with Breadcrumbs
Lunch

Baked macaroni and cheese with breadcrumbs

50 min
600 kcal

Cottage cheese blended into skimmed milk replaces most of the butter sauce, and the pasta goes wholemeal.

AI-generated illustration of Baked Macaroni and Cheese with Breadcrumbs

Baked Macaroni and Cheese with Breadcrumbs

A proper béchamel loosened with sharp cheddar, baked under buttered crumbs until the top cracks under a spoon.

50 min total15 prep · 35 cookServes 2
Calories600
Protein27g
Carbs55g
Fat30g

Estimated per serving. These are approximations, not measured values, and should not be relied on for medical or dietary decisions.

Illustration generated from this recipe — not a photograph of the finished dish.

Ingredients
  • ·4 oz macaroni
  • ·1 1/3 tbsp butter
  • ·2 tbsp plain flour
  • ·1 cup whole milk
  • ·4 oz sharp cheddar, grated
  • ·6 tbsp panko breadcrumbs
  • ·1/3 tsp Dijon mustard
  • ·0.08 tsp ground nutmeg
  • ·1/2 tsp salt
  • ·1/6 tsp black pepper
Method
  1. 1Heat the oven to 375F and boil the macaroni two minutes short of the packet time, since it will keep cooking in the oven.
  2. 2Melt most of the butter in a saucepan and whisk in the flour, cooking until the paste smells biscuity rather than raw, about two minutes.
  3. 3Pour in the milk a little at a time, whisking each addition smooth before adding more.
  4. 4Simmer gently until the sauce coats the back of a spoon, about five minutes.
  5. 5Take the pan off the heat before stirring in the cheddar, then season with the mustard, nutmeg, salt and pepper.
  6. 6Fold the drained pasta through the sauce and tip it into a buttered baking dish.
  7. 7Melt the remaining butter, toss it with the panko and scatter the crumbs over the surface.
  8. 8Bake until the topping is deep gold and the sauce bubbles up at the sides, about thirty minutes.

Adapted from Familystyle Food, Jessica Gavin.

AI-generated illustration of Pan-Seared Pork Chops with Apples and Sage
Dinner

Pan-seared pork chops with apples and sage

35 min
620 kcal

Bone-in chops become trimmed loin chops and the cream is dropped from the pan sauce.

AI-generated illustration of Pan-Seared Pork Chops with Apples and Sage

Pan-Seared Pork Chops with Apples and Sage

Thick chops browned hard, then a pan sauce of cider, apples and sage built in the fat they leave behind. The first apples of the season earn their place.

35 min total10 prep · 25 cookServes 2
Calories620
Protein42g
Carbs20g
Fat41g

Estimated per serving. These are approximations, not measured values, and should not be relied on for medical or dietary decisions.

Illustration generated from this recipe — not a photograph of the finished dish.

Ingredients
  • ·1 lb pork chops, bone-in, thick cut
  • ·1 apples, firm, cut into wedges
  • ·1 shallot, sliced thin
  • ·1 tbsp sage, leaves, torn
  • ·1 1/2 tbsp butter
  • ·1/2 tbsp olive oil
  • ·8 tbsp apple cider
  • ·2 tbsp heavy cream
  • ·1/2 tsp Dijon mustard
  • ·1 tsp salt
  • ·1/2 tsp black pepper
Method
  1. 1Season the chops on both sides and leave them at room temperature for twenty minutes so they cook evenly.
  2. 2Heat the oil in a heavy skillet until it shimmers and just begins to smoke.
  3. 3Sear the chops without moving them until a hard brown crust forms, about five minutes.
  4. 4Turn and cook the second side until the centre reaches 140F, about four minutes, then move them to a warm plate to rest.
  5. 5Lower the heat, add the butter and soften the shallot and apple wedges in the pork fat until the apples take colour at the edges, about five minutes.
  6. 6Add the sage and let it crisp for a moment in the fat, which brings out more of it than simmering does.
  7. 7Pour in the cider and scrape the browned residue off the base of the pan.
  8. 8Reduce by half, stir in the cream and mustard, then spoon the sauce and apples over the rested chops.

Adapted from Serious Eats.

FridaySeptember 11

AI-generated illustration of Breakfast Couscous with Dates and Almonds
Breakfast

Breakfast couscous with dates and almonds

15 min
480 kcal

Skimmed milk replaces whole milk, the honey and butter come out, and a spoonful of Greek yoghurt goes over the top.

AI-generated illustration of Breakfast Couscous with Dates and Almonds

Breakfast Couscous with Dates and Almonds

Couscous swells in hot milk off the heat, so a warm breakfast cereal is ready in the time it takes to toast the almonds.

15 min total5 prep · 10 cookServes 2
Calories480
Protein13g
Carbs78g
Fat13g

Estimated per serving. These are approximations, not measured values, and should not be relied on for medical or dietary decisions.

Illustration generated from this recipe — not a photograph of the finished dish.

Ingredients
  • ·12 tbsp couscous
  • ·1 cup whole milk
  • ·6 tbsp dates, pitted and chopped
  • ·4 tbsp almonds, sliced
  • ·1 tbsp butter
  • ·1 1/2 tbsp honey
  • ·1/2 tsp ground cinnamon
  • ·1 oranges, zest only
  • ·1/4 tsp salt
Method
  1. 1Toast the almonds in a dry pan over medium heat until they smell nutty and colour lightly, then tip them out so they stop cooking.
  2. 2Bring the milk to a bare simmer with the butter, cinnamon, orange zest and salt.
  3. 3Stir in the couscous and the dates, cover the pan and take it straight off the heat.
  4. 4Leave it undisturbed for five minutes, until the grains have drunk all the milk.
  5. 5Fluff the couscous with a fork, breaking up any clumps that have set.
  6. 6Spoon into bowls, drizzle over the honey and scatter the toasted almonds on top.

Adapted from Bon Appetit.

AI-generated illustration of Turkey, Avocado and Swiss Club
Lunch

Turkey, avocado and Swiss club

20 min
620 kcal

The mayonnaise becomes a yoghurt and mustard spread, the bread goes wholemeal, and the turkey is increased to carry the sandwich.

AI-generated illustration of Turkey, Avocado and Swiss Club

Turkey, Avocado and Swiss Club

A three-layer sandwich that holds together because each tier is built dry side down. Good on a Friday, when lunch should not need a pan.

20 min total15 prep · 5 cookServes 2
Calories620
Protein42g
Carbs45g
Fat30g

Estimated per serving. These are approximations, not measured values, and should not be relied on for medical or dietary decisions.

Illustration generated from this recipe — not a photograph of the finished dish.

Ingredients
  • ·6 sourdough bread, slices
  • ·1/2 lb turkey breast, sliced for sandwiches
  • ·3 oz Swiss cheese, sliced
  • ·1 avocados
  • ·1 tomatoes, sliced
  • ·1 red onion, sliced thin
  • ·2 oz romaine lettuce, whole leaves
  • ·2 1/2 tbsp mayonnaise
  • ·1 tsp Dijon mustard
  • ·1/2 tsp salt
  • ·1/4 tsp black pepper
Method
  1. 1Toast the bread until crisp all the way through, since a soft slice collapses under three layers.
  2. 2Mash the avocado with a pinch of the salt and pepper, keeping it coarse enough to hold its shape.
  3. 3Stir the mustard into the mayonnaise and spread it thinly on the toast.
  4. 4Build the first layer with turkey and Swiss cheese, seasoning the meat as you go.
  5. 5Add a middle slice of toast, then the avocado, tomato, red onion and lettuce.
  6. 6Cap with the last slice, press down gently and hold each sandwich together with a skewer.
  7. 7Cut across on the diagonal so the layers stay stacked.

Adapted from Simply Recipes.

AI-generated illustration of Shrimp Boil with New Potatoes and Corn
Dinner

Shrimp boil with new potatoes and corn

45 min
640 kcal

The sausage is halved and the melted butter finish is replaced by a lemon and herb dressing, with more shrimp to compensate.

AI-generated illustration of Shrimp Boil with New Potatoes and Corn

Shrimp Boil with New Potatoes and Corn

Everything goes into one seasoned pot in the order it needs, and comes out onto the table on a tray. The last good sweetcorn of the year makes the case for it.

45 min total15 prep · 30 cookServes 2
Calories640
Protein44g
Carbs45g
Fat30g

Estimated per serving. These are approximations, not measured values, and should not be relied on for medical or dietary decisions.

Illustration generated from this recipe — not a photograph of the finished dish.

Ingredients
  • ·2/3 lb shrimp, shell-on, large
  • ·2/3 lb new potatoes
  • ·2 sweetcorn, halved crossways
  • ·1/3 lb andouille sausage, cut into rounds
  • ·1 onion, quartered
  • ·2 garlic cloves
  • ·1 lemon
  • ·1 tbsp Old Bay seasoning
  • ·1 bay leaves
  • ·1 2/3 tbsp butter
  • ·2 tbsp flat-leaf parsley, chopped
  • ·1/3 tbsp salt
Method
  1. 1Fill a large pot with water and add the Old Bay, bay leaves, salt, garlic, onion and the halved lemons, squeezing them in as you go.
  2. 2Bring it to a rolling boil and let it run for five minutes so the water actually tastes seasoned.
  3. 3Add the new potatoes and cook until a knife slides into the largest potato with a little resistance left, about ten minutes.
  4. 4Drop in the sausage and cook for five minutes more.
  5. 5Add the sweetcorn and give it five minutes, by which point the potatoes should be tender through.
  6. 6Turn off the heat, add the shrimp and cover the pot; they need only two or three minutes and will curl and turn opaque.
  7. 7Drain everything at once and pile it onto a tray while it is still steaming.
  8. 8Melt the butter, pour it over the top and finish with the parsley and the remaining lemon in wedges.

Adapted from Serious Eats, Southern Living.

SaturdaySeptember 12

AI-generated illustration of Smoked Salmon and Dill Cream Cheese on Rye
Breakfast

Smoked salmon and dill cream cheese on toasted rye

15 min
420 kcal

Whipped cottage cheese stands in for the cream cheese and the rye goes wholemeal, which raises the protein and cuts the fat.

AI-generated illustration of Smoked Salmon and Dill Cream Cheese on Rye

Smoked Salmon and Dill Cream Cheese on Rye

A Saturday breakfast that is mostly assembly, and better for it. The toast needs to be dark enough to stand up to the topping.

15 min total10 prep · 5 cookServes 2
Calories420
Protein24g
Carbs34g
Fat21g

Estimated per serving. These are approximations, not measured values, and should not be relied on for medical or dietary decisions.

Illustration generated from this recipe — not a photograph of the finished dish.

Ingredients
  • ·4 rye bread, slices
  • ·4 oz smoked salmon
  • ·3 oz cream cheese
  • ·1 1/2 tbsp dill, chopped
  • ·1 tbsp capers, drained
  • ·1 red onion, sliced very thin
  • ·1 lemon
  • ·1/4 tsp black pepper
Method
  1. 1Beat the cream cheese with the dill, the zest of the lemon and the black pepper until it is soft enough to spread without tearing toast.
  2. 2Soak the sliced red onion in cold water for a few minutes to take the harshness out of it, then drain.
  3. 3Toast the rye until the edges are firm and the surface is dry.
  4. 4Spread the dill cream cheese thickly while the toast is still warm.
  5. 5Drape the smoked salmon over in loose folds rather than flat sheets.
  6. 6Scatter the capers and drained onion on top and finish with a squeeze of lemon.

Adapted from Food52.

AI-generated illustration of Roast Beef and Horseradish Ciabatta
Lunch

Roast beef and horseradish sandwich on ciabatta

15 min
580 kcal

Greek yoghurt takes over from the sour cream in the horseradish sauce and the beef is increased while the roll is opened out.

AI-generated illustration of Roast Beef and Horseradish Ciabatta

Roast Beef and Horseradish Ciabatta

Cold roast beef needs sharpness more than it needs cheese. Horseradish folded into sour cream does the whole job.

15 min total15 prep · 0 cookServes 2
Calories580
Protein40g
Carbs48g
Fat24g

Estimated per serving. These are approximations, not measured values, and should not be relied on for medical or dietary decisions.

Illustration generated from this recipe — not a photograph of the finished dish.

Ingredients
  • ·2 ciabatta rolls
  • ·1/2 lb roast beef, sliced for sandwiches
  • ·4 tbsp sour cream
  • ·1 1/2 tbsp horseradish, prepared
  • ·1 tsp Dijon mustard
  • ·1 1/2 cup arugula
  • ·1 red onion, sliced thin
  • ·1 tomatoes, sliced
  • ·1/2 tbsp olive oil
  • ·1/2 tsp salt
  • ·1/4 tsp black pepper
Method
  1. 1Stir the horseradish and mustard into the sour cream and season it, then leave it while the rest is prepared so the heat comes forward.
  2. 2Split the ciabatta rolls and pull out a little of the crumb, which stops the filling squeezing out at the first bite.
  3. 3Spread the horseradish sauce generously across both cut faces.
  4. 4Layer the roast beef in loose folds, seasoning lightly as you build.
  5. 5Dress the arugula with the olive oil and a pinch of salt so it does not sit dry against the meat.
  6. 6Add the tomato and red onion, then the dressed leaves on top.
  7. 7Close the rolls, press down firmly and cut each one in half.

Adapted from Delish.

AI-generated illustration of Beef and Vegetable Sukiyaki
DinnerJapanese

Beef and vegetable sukiyaki hot pot

50 min
650 kcal

Lean sirloin replaces the marbled ribeye, the sugar in the broth is reduced, and the tofu and vegetables are increased.

AI-generated illustration of Beef and Vegetable Sukiyaki

Beef and Vegetable Sukiyaki

A shallow pot simmered at the table in a sweet soy broth, cooked in batches so nothing sits in the liquid too long. Saturday is the night that has room for it.

50 min total25 prep · 25 cookServes 2
Calories650
Protein42g
Carbs40g
Fat34g

Estimated per serving. These are approximations, not measured values, and should not be relied on for medical or dietary decisions.

Illustration generated from this recipe — not a photograph of the finished dish.

Ingredients
  • ·1/2 lb ribeye steak, sliced very thin
  • ·1/3 lb napa cabbage, cut into wide ribbons
  • ·2 2/3 oz shiitake mushrooms, stems removed
  • ·4 2/3 oz firm tofu, cut into slabs
  • ·2 scallions, cut into lengths
  • ·4 2/3 oz shirataki noodles, rinsed
  • ·3 tbsp soy sauce
  • ·3 tbsp mirin
  • ·3 tbsp sake
  • ·1 tbsp sugar
  • ·1/3 tbsp beef tallow
Method
  1. 1Make the broth by warming the soy sauce, mirin, sake and sugar together until the sugar dissolves, then set it aside.
  2. 2Rinse the shirataki noodles well under running water and drain them thoroughly.
  3. 3Melt the beef tallow in a wide, shallow pot over medium heat.
  4. 4Lay in a portion of the beef and let the underside colour before turning, which takes well under a minute at this thickness.
  5. 5Pour in enough broth to come partway up the meat, not to cover it.
  6. 6Arrange the cabbage, mushrooms, tofu, scallions and noodles around the pot in their own groups.
  7. 7Simmer gently until the cabbage stems turn translucent and the mushrooms soften, about ten minutes.
  8. 8Add the remaining beef in batches as the pot empties, topping up with broth and keeping the liquid shallow throughout.

Adapted from Just One Cookbook, Serious Eats.

SundaySeptember 13

AI-generated illustration of Black Bean, Avocado and Cotija Bowl
Breakfast

Black bean, avocado and cotija breakfast bowl

18 min
470 kcal

A spoonful of Greek yoghurt replaces half the cotija and half the avocado, with more beans to keep the bowl full.

AI-generated illustration of Black Bean, Avocado and Cotija Bowl

Black Bean, Avocado and Cotija Bowl

Warm cumin-spiked beans under cold avocado and salty cheese. Nothing here takes longer than the beans need to heat through.

18 min total10 prep · 8 cookServes 2
Calories470
Protein17g
Carbs47g
Fat24g

Estimated per serving. These are approximations, not measured values, and should not be relied on for medical or dietary decisions.

Illustration generated from this recipe — not a photograph of the finished dish.

Ingredients
  • ·1 1/2 cup black beans, canned, drained
  • ·1 avocados
  • ·2 oz cotija cheese, crumbled
  • ·1 red onion, diced fine
  • ·1 jalapeno, seeds removed
  • ·4 tbsp cilantro, chopped
  • ·1 lime
  • ·2 tbsp pumpkin seeds
  • ·1/2 tbsp olive oil
  • ·3/4 tsp ground cumin
  • ·1/2 tsp salt
Method
  1. 1Toss the diced red onion with the juice of a lime and leave it to soften while everything else is prepared.
  2. 2Warm the olive oil in a pan and cook the cumin for a few seconds, until it smells toasted rather than dusty.
  3. 3Add the drained black beans with a splash of water and heat through, crushing some against the side of the pan so the mixture holds together.
  4. 4Season the beans with the salt and the juice of the remaining lime.
  5. 5Toast the pumpkin seeds in a dry pan until they start to pop.
  6. 6Spoon the beans into bowls and top with sliced avocado, the crumbled cotija and the drained onion.
  7. 7Finish with the jalapeno, cilantro and toasted seeds.

Adapted from Love and Lemons.

AI-generated illustration of Potato and Leek Soup with Crispy Shallots
Lunch

Potato and leek soup with crispy shallots

50 min
420 kcal

White beans blended into the soup replace the cream and butter, and the shallots are baked rather than fried.

AI-generated illustration of Potato and Leek Soup with Crispy Shallots

Potato and Leek Soup with Crispy Shallots

Leeks softened slowly in butter give the soup its sweetness; the fried shallots on top give it something to bite. A quiet Sunday lunch before a long roast.

50 min total15 prep · 35 cookServes 2
Calories420
Protein9g
Carbs48g
Fat21g

Estimated per serving. These are approximations, not measured values, and should not be relied on for medical or dietary decisions.

Illustration generated from this recipe — not a photograph of the finished dish.

Ingredients
  • ·2/3 lb potatoes, peeled and cubed
  • ·1 leeks, white and pale green, sliced
  • ·1 shallot, sliced into rings
  • ·1 tbsp butter
  • ·2 cup chicken stock
  • ·3 tbsp heavy cream
  • ·2 tbsp olive oil
  • ·1/3 tbsp thyme, leaves
  • ·1 bay leaves
  • ·2/3 tsp salt
  • ·1/3 tsp black pepper
Method
  1. 1Wash the sliced leeks thoroughly in a bowl of water and lift them out, leaving the grit behind.
  2. 2Melt the butter in a heavy pot and sweat the leeks with a pinch of salt until they collapse without browning, about ten minutes.
  3. 3Add the potatoes, thyme, bay leaves and stock and bring to a simmer.
  4. 4Cook until the potato falls apart when pressed against the side of the pot, about twenty minutes.
  5. 5Fish out the bay leaves and blend the soup until smooth, stopping before it turns gluey.
  6. 6Stir in the cream and season with the salt and pepper.
  7. 7Fry the shallot rings in the olive oil over medium heat, stirring, until deep gold, then drain them on paper.
  8. 8Ladle the soup out and pile the crisp shallots in the centre of each bowl.

Adapted from Serious Eats, Smitten Kitchen.

AI-generated illustration of Herb-Roasted Chicken with Carrots and Parsnips
Dinner

Herb-roasted whole chicken with carrots and parsnips

100 min
640 kcal

Olive oil brushed over the bird replaces the herb butter under the skin, the skin comes off at the table, and the root vegetables are increased.

AI-generated illustration of Herb-Roasted Chicken with Carrots and Parsnips

Herb-Roasted Chicken with Carrots and Parsnips

A whole bird over root vegetables, so the pan juices season the tray as it cooks. The Sunday dinner that earns its long oven time.

100 min total20 prep · 80 cookServes 2
Calories640
Protein48g
Carbs30g
Fat36g

Estimated per serving. These are approximations, not measured values, and should not be relied on for medical or dietary decisions.

Illustration generated from this recipe — not a photograph of the finished dish.

Ingredients
  • ·1 1/3 lb whole chicken
  • ·3 carrots, cut into chunks
  • ·2 parsnips, cut into chunks
  • ·1 onion, cut into wedges
  • ·1 1/3 tbsp butter, softened
  • ·2/3 tbsp olive oil
  • ·2/3 tbsp thyme, leaves
  • ·1/3 tbsp rosemary, chopped
  • ·2 garlic cloves
  • ·1 lemon
  • ·1/3 tbsp salt
  • ·1/3 tsp black pepper
Method
  1. 1Salt the chicken all over and leave it uncovered in the fridge for an hour or more, which dries the skin so it crisps.
  2. 2Heat the oven to 425F and let the bird lose its chill on the counter.
  3. 3Mash the butter with the thyme, rosemary, lemon zest and pepper.
  4. 4Loosen the skin over the breast with your fingers and push the herb butter underneath, spreading it flat.
  5. 5Toss the carrots, parsnips, onion and garlic with the olive oil and salt, then spread them in a roasting tin.
  6. 6Put the halved lemon in the cavity, tie the legs together and set the bird on top of the vegetables.
  7. 7Roast for twenty minutes, then drop the oven to 375F and continue until the thickest part of the thigh reads 165F.
  8. 8Rest the chicken on a board for fifteen minutes before carving, and stir the vegetables through the pan juices.

Adapted from Serious Eats, NYT Cooking.

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