Ingredients

• 2 cups chopped cucumber
• 2 cups cherry tomatoes, halved
• ½ red onion, thinly sliced
• 1 cup Kalamata olives
• 1 cup feta cheese, crumbled
• 1 can chickpeas, drained (for protein)
• 2 tbsp extra virgin olive oil
• 1 tbsp lemon juice · 1 tsp dried oregano

Method

1. Combine cucumber, tomatoes, red onion, olives, feta, and chickpeas in a large bowl
2. Whisk together olive oil, lemon juice, oregano, salt, and pepper
3. Pour dressing over salad and toss gently
4. Taste and adjust seasoning — serve immediately or chill 30 min for deeper flavour

Ingredients

• 1 can (400g) chickpeas, drained (reserve liquid)
• ¼ cup tahini
• 3 tbsp extra virgin olive oil
• 2 tbsp fresh lemon juice
• 2 cloves garlic, minced
• ½ tsp ground cumin
• Salt to taste · Paprika to garnish

Method

1. Blend tahini and lemon juice together for 1 minute until creamy
2. Add garlic, olive oil, cumin, and salt — blend 30 seconds
3. Add chickpeas and blend until very smooth, 2–3 minutes
4. If too thick, add chickpea liquid 1 tbsp at a time until creamy
5. Taste, adjust seasoning, drizzle with olive oil and paprika to serve

Ingredients

• 4 boneless chicken breasts, cubed
• 3 tbsp extra virgin olive oil
• 2 tbsp fresh lemon juice
• 3 cloves garlic, minced
• 1 tsp dried oregano
• 1 tsp dried thyme
• Salt and pepper to taste

Method

1. Combine olive oil, lemon juice, garlic, oregano, thyme, salt, and pepper
2. Add chicken cubes and toss to coat — marinate minimum 30 min (overnight is best)
3. Thread chicken onto skewers
4. Grill or pan-fry on medium-high heat, 6–8 minutes per side until cooked through
5. Serve with quinoa, Greek salad, and a squeeze of fresh lemon

Ingredients

• 1 tbsp olive oil
• 1 onion, diced
• 1 red bell pepper, diced
• 3 cloves garlic, minced
• 1 can (400g) crushed tomatoes
• 1 tsp cumin · 1 tsp paprika · ½ tsp chili flakes
• 4–6 eggs · Fresh parsley to garnish

Method

1. Heat olive oil in a deep skillet over medium heat
2. Sauté onion and pepper until soft, about 5 minutes
3. Add garlic, cumin, paprika, and chili flakes — cook 1 minute
4. Pour in tomatoes, season, and simmer 10 minutes until thickened
5. Make wells in the sauce and crack eggs into each well
6. Cover and cook 5–7 minutes until whites are set but yolks are runny

Ingredients

• 1 cup bulgur wheat
• 2 cups fresh flat-leaf parsley, very finely chopped
• 1 cup cherry tomatoes, diced small
• ½ cucumber, diced
• ¼ cup fresh mint, chopped
• 3 tbsp olive oil · 2 tbsp fresh lemon juice
• Salt and pepper to taste

Method

1. Cook bulgur per package instructions, spread on a tray to cool completely
2. Finely chop parsley — this is the star, so chop it very fine
3. Combine cooled bulgur with parsley, tomatoes, cucumber, and mint
4. Whisk together olive oil, lemon juice, salt, and pepper
5. Pour dressing over salad, toss, and taste — adjust lemon and salt
6. Refrigerate 30 min before serving for best flavour

Ingredients

• 1½ cups (300g) red lentils, rinsed
• 1 onion, diced
• 3 cloves garlic, minced
• 2 carrots, diced
• 1 can diced tomatoes
• 1 tsp cumin · 1 tsp turmeric · 1 tsp paprika
• 4 cups vegetable broth · 2 tbsp olive oil

Method

1. Heat olive oil in a large pot, sauté onion and carrot until soft
2. Add garlic, cumin, turmeric, and paprika — stir 1 minute
3. Add lentils, diced tomatoes, and broth — bring to a boil
4. Reduce heat and simmer 20–25 minutes until lentils are very soft
5. Use an immersion blender to blend half the soup for creaminess
6. Season with salt, lemon juice, and a drizzle of olive oil to serve

Ingredients

• 2 cups dried chickpeas, soaked overnight (don’t use canned)
• 1 onion, roughly chopped
• 3 cloves garlic
• ½ cup fresh parsley + ¼ cup cilantro
• 1 tsp cumin · 1 tsp coriander
• 1 tsp baking powder · 3–4 tbsp flour
• Salt and pepper · Olive oil spray

Method

1. Drain soaked chickpeas — don’t use canned (too wet)
2. Pulse all ingredients in a food processor until coarse — not smooth
3. Refrigerate mixture 1 hour (makes shaping easier)
4. Preheat oven to 200°C (400°F), line a baking tray
5. Shape into balls or patties, spray with olive oil
6. Bake 25–30 min, flipping halfway, until golden and crispy

Ingredients

• 2 medium eggplants, sliced ½-inch rounds
• 1½ cups marinara sauce (good quality)
• 1 cup shredded mozzarella
• ½ cup grated Parmesan
• 2 tbsp extra virgin olive oil
• 1 tsp dried oregano
• Fresh basil to garnish

Method

1. Salt eggplant slices, rest 20 min, pat dry (removes bitterness)
2. Preheat oven to 190°C (375°F)
3. Brush eggplant with olive oil, bake 20 min flipping halfway until golden
4. In a baking dish: layer eggplant → marinara → mozzarella → repeat
5. Top with Parmesan and oregano
6. Bake 20 minutes more until cheese is golden and bubbling

Ingredients

• 4 salmon fillets (about 150g each)
• 2 tbsp extra virgin olive oil
• 2 cloves garlic, minced
• 1 tbsp fresh dill or parsley
• 1 tbsp fresh lemon juice
• 1 tsp dried oregano
• Salt and pepper · Lemon wedges to serve

Method

1. Mix olive oil, garlic, herbs, lemon juice, and seasoning
2. Brush mixture generously over salmon fillets
3. Heat grill or skillet to medium-high
4. Cook salmon skin-side down for 4–5 minutes — don’t move it
5. Flip and cook 3–4 more minutes until cooked through
6. Serve with roasted vegetables and a wedge of lemon