Week 2: Detailed Recipe Guide
A quick, high-energy start utilizing the heritage spelt bread and heart-healthy nuts.
Toast: Lightly toast the spelt bread slices.
Spread: Spread 1/2 tbsp of almond butter on each slice.
Top: Layer with thin apple slices and dust with cinnamon.
A sharp, simple cold salad championing the hardy broad bean (fève) that breaks up clay soils.
Prep Beans: If using fresh fèves, boil for 4-5 mins, drain, and cool in ice water. (Slip off outer skins if tough).
Dressing: Whisk olive oil, Dijon mustard, and vinegar until emulsified.
Toss: Toss beans and greens in the mustard vinaigrette and serve cold.
A warming, spiced legume stew utilizing hardy chard (blettes) that thrive in cooler soils.
Aromatics: Sauté onion, garlic, ginger, and finely chopped chard stalks in 1 tbsp oil until soft. Stir in spices.
Simmer: Add split peas and stock. Bring to a boil, then reduce heat and simmer for 35-40 mins until peas break down into a thick consistency.
Wilt: Stir in the chopped chard leaves for the final 5 minutes until wilted.
The 150-year-old family recipe returns, served warm with homemade unsweetened compote.
Bake Cakes: Mash 200g potatoes, mix with spelt flour and baking powder. Roll, cut into squares, bake at 180°C for 25 mins.
Compote: Meanwhile, simmer the diced apples with a splash of water and cinnamon until broken down.
Serve: Top warm cakes with compote.
A great way to use up bulk fèves, pan-fried lightly in heart-healthy oil.
Fritters: Mix mashed beans, flour, cumin, and chopped mint into patties.
Fry: Heat a drizzle of oil in a pan. Fry patties 3-4 mins per side until golden.
Slaw: Toss shredded cabbage with lemon juice and oil.
A historically accurate dish. Borage provides a light cucumber flavor and was widely grown in medieval Europe.
Grains: Boil the pearl barley in a separate pan until tender (30 mins).
Stew: Simmer the beans and garlic in the broth for 15 mins.
Herb: Finely chop the borage leaves (which removes their fuzzy texture) and stir into the hot broth for 2 mins.
Serve: Ladle the savory beans and broth over the barley.
A nod to the famous Moselle Mirabelle plum, paired with the strict 250g dairy limit allowed by EAT-Lancet.
Serve: Divide the yogurt into bowls.
Top: Top heavily with the sweet plums and sprinkle with seeds for omega-3s.
A refreshing grain salad utilizing cold leftover barley.
Toss: Combine the chilled barley, chopped mint, and diced veg in a bowl.
Dress: Pour over the olive oil and lemon juice. Season to taste and serve cold.
A sweet and sour winter classic, bulked up with green lentils to meet the planetary protein requirements.
Lentils: Simmer the lentils in the stock in a large pan for 15 mins.
Braise: Add the red cabbage, grated apple, vinegar, and sugar. Cover tightly.
Simmer: Cook on low for 30 mins until the cabbage is deeply tender and the lentils have absorbed the sweet/sour liquid.
Utilizing the ancient grain buckwheat for a fast, gluten-free morning galette.
Whisk: Whisk flour, water/milk, and egg into a thin batter.
Fry: Pour a ladle into a hot oiled pan, swirling to cover. Cook 1-2 mins per side.
Serve: Spread 1 tbsp of quince jam per pancake, fold and serve warm.
Leftover braised red cabbage naturally tenderizes overnight, making a perfect cold salad.
Serve: Portion the chilled leftovers into bowls.
Crunch: Top with raw chopped walnuts for added texture and healthy fats.
Side: Serve with a slice of bread to meet caloric needs.
A deeply savory, Mediterranean-style bean stew. We rely heavily on pulses to hit EAT-Lancet protein targets.
Garlic: Gently fry the sliced garlic and rosemary in olive oil on low heat until aromatic (don't burn!).
Simmer: Add the tomatoes and white beans. Bring to a simmer and cook for 20 mins until sauce reduces and thickens.
Serve: Serve hot alongside a generous portion of steamed local greens.
A savory, vibrant green breakfast providing an immediate hit of plant protein.
Blanch: Cover peas with boiling water for 3 minutes. Drain.
Mash: Roughly mash peas with olive oil, mint, salt, and a squeeze of lemon.
Serve: Pile onto toasted spelt bread.
Sorrel (Oseille) provides a tart, sharp flavor perfect for cutting through dense chickpeas.
Toss: Combine chickpeas, raw sorrel, and leftover greens.
Dress: Toss with olive oil and cumin (the sorrel provides enough acidity that lemon is not needed!).
EAT-Lancet restricts eggs, so we use just two backyard eggs stretched with chickpea flour/water batter to bind a massive pan of greens.
Veg: Soften leek in a large oven-proof frying pan. Add peas and Bon-Henri until wilted.
Batter: Whisk the 2 eggs with the chickpea flour-water mixture. Season well.
Cook: Pour batter over the veg in the pan. Cook on low heat for 10 mins, then place under a grill/broiler for 5 mins to set the top.
The whole spelt EAT-Lancet waffle recipe returns, this time topped with heart-healthy walnuts.
Batter: Mix dry ingredients. Mix wet ingredients (save egg whites). Combine.
Whites: Whip whites to stiff peaks, fold in.
Cook & Serve: Bake in waffle iron. Top with crushed walnuts.
Leftover frittata from last night serves as a perfect cold lunch wedge.
Dress: Toss the greens lightly in olive oil and lemon.
Serve: Serve wedges of cold frittata alongside the fresh salad.
A hearty Moroccan-inspired dish using whole grain spelt instead of refined semolina.
Roast Roots: Toss carrots and turnips with olive oil and spices. Roast at 200°C for 30 mins.
Grains: Boil spelt grains (30 mins) or steep couscous in hot water.
Combine: Toss the hot grains with the roasted roots and chickpeas.
The historic fruit returns to flavor our morning oats.
Simmer: Cook oats and milk on medium-low for 10 mins until creamy.
Serve: Stir in the sweet, spiced medlar flesh and top with nutmeg.
Cold leftover couscous acts as a perfect sponge for a sharp lemon dressing.
Revive: Fluff the cold couscous with a fork.
Dress: Toss with the fresh parsley, oil, and lemon juice to brighten the flavors.
A deeply nutritious soup where the iron-rich lentils are cut by the sharp lemon bite of fresh sorrel.
Base: Sauté onion and carrots until soft.
Simmer: Add lentils and stock. Bring to a boil, then cover and simmer for 30 mins until lentils are tender.
Wilt: Remove from heat. Stir in the chopped sorrel just until it wilts into the broth. Serve hot.