Mediterranean Lentils and Quinoa Skillet with Caramelized Onions Serves: 4 | Prep Time: 10 minutes | Cook Time: 15–20 minutes Ingredients Base - 2 cans (400 g each) brown or green lentils, drained and rinsed - 1½ cups cooked quinoa - 2 large onions, thinly sliced - 1 tbsp honey or maple syrup - Olive oil - 2 tbsp chopped fresh parsley Sauce - 4 tbsp vegetable broth - 2 tbsp olive oil - 2 tbsp lemon juice - 1 tbsp mustard - 1 garlic clove, grated - 1 tsp paprika - ½ tsp each ground coriander, turmeric, and cumin - Salt and black pepper to taste To Serve - ½ cup Greek or plant-based yogurt - Lemon wedges and extra parsley Instructions 1. Heat olive oil in a skillet. Add onions, honey, and a pinch of salt. Cook for 10–15 minutes until soft and golden, adding a little water if needed. 2. Whisk together the broth, olive oil, lemon juice, mustard, garlic, spices, salt, and pepper. 3. Add lentils, cooked quinoa, and sauce to the skillet. Stir and cook for 4–5 minutes until heated through. 4. Stir in parsley and serve warm, topped with yogurt and a squeeze of lemon. Chef’s Tips - Use pre-cooked lentils and quinoa for a quick weeknight meal. - Cook onions slowly for deeper sweetness and flavour. - Refrigerate leftovers for up to 4 days and reheat with a splash of broth. - Add toasted nuts or chilli flakes for extra crunch or heat. #MariamFoodLab

Caramel Cheesecake Stuffed Cookies with Pecans Prep Time: 30 minutes Cook Time: 9–12 minutes Chilling Time: 1–2 hours Servings: 12–16 cookies Ingredients Cheesecake Filling - 113 g cream cheese, softened - 60 g powdered sugar - 1 tbsp all-purpose flour - 1 tsp vanilla extract Cookie Dough - 113 g unsalted butter, softened - 200 g packed light brown sugar - 1 large egg - 2 tsp vanilla extract - 250 g all-purpose flour - 1 tsp baking soda - ¼ tsp salt Topping - ½ cup caramel sauce - ½–¾ cup chopped pecans, preferably toasted - Flaky sea salt, optional Instructions 1. Prepare the filling: Beat cream cheese, powdered sugar, flour, and vanilla until smooth. Scoop into small portions and freeze for at least 30 minutes. 2. Make the dough: Cream butter and brown sugar until fluffy. Beat in the egg and vanilla. Mix in the flour, baking soda, and salt until just combined. Chill for 30 minutes. 3. Stuff the cookies: Flatten portions of dough, place frozen cheesecake filling in the centre, and seal completely. Roll into balls and chill for another 30 minutes. 4. Bake: Preheat oven to 175°C (350°F). Arrange cookies on lined baking sheets, leaving space between them. Bake for 9–12 minutes until the edges are set and lightly golden. Cool on the tray for 5 minutes before transferring to a rack. 5. Garnish: Drizzle cooled cookies with caramel sauce and sprinkle with chopped pecans. Add a little flaky sea salt if desired. Chef’s Notes - Freeze the filling to prevent it from leaking during baking. - Seal the dough completely around the filling. - Avoid overbaking to maintain a soft, chewy texture. - Store in an airtight container in the refrigerator for up to 5 days. Tip: Toast the pecans lightly before adding them for a richer, nuttier flavour and extra crunch.

Apple Banana Spinach Green Smoothie Prep Time: 5 minutes | Servings: 1 large glass Ingredients - 1–2 cups fresh baby spinach - 1 medium green apple, cored and chopped - 1 ripe banana, preferably frozen - ½–¾ cup unsweetened almond milk - ½ cup ice cubes - ½ cup frozen pineapple, optional - 1 tbsp chia or flax seeds, optional Instructions 1. Add almond milk and spinach to a blender and blend until smooth. 2. Add the apple, banana, ice, and optional pineapple or seeds. 3. Blend for 30–60 seconds until thick and creamy. 4. Adjust the consistency with extra milk or ice as needed. 5. Pour into a glass and serve immediately. Chef’s Notes - Use frozen banana for a naturally thick, creamy texture. - Add pineapple for extra sweetness and a tropical flavour. - Blend the spinach with liquid first for a smoother finish. - Enjoy immediately for the freshest flavour. Tip: Balance the spinach with ripe banana and sweet pineapple for a delicious green smoothie without an overpowering vegetable taste. #MariamFoodLab

Classic Homemade Beef Lasagna Prep Time: 30 minutes | Cook Time: 1 hour 10 minutes | Total Time: 1 hour 40 minutes | Servings: 8 Ingredients For the Meat Sauce 450 g (1 lb) ground beef 1 medium onion, finely chopped 3–4 garlic cloves, minced 1 can (800 g) crushed tomatoes 1 can (425 g) tomato sauce 2 tablespoons tomato paste 1 teaspoon sugar (optional) 1 teaspoon dried oregano 1 teaspoon dried basil ½ teaspoon dried thyme or Italian seasoning Salt and black pepper, to taste 1–2 tablespoons olive oil For the Cheese Filling 425 g (15 oz) ricotta cheese 1 large egg ½ cup (50 g) grated Parmesan cheese 1 cup (100 g) shredded mozzarella cheese 2 tablespoons chopped fresh parsley A pinch of salt and black pepper For Assembly 9–12 lasagna noodles, or no-boil lasagna sheets 3–4 cups (300–400 g) shredded mozzarella cheese Extra grated Parmesan cheese, for topping Fresh basil or parsley, for garnish Instructions 1. Prepare the meat sauce: Heat the olive oil in a large saucepan over medium heat. Add the onion and cook until softened. Stir in the garlic, followed by the ground beef. Cook until the beef is browned, breaking it apart with a spoon. Drain excess fat if necessary. 2. Simmer the sauce: Stir in the tomato paste and cook for 1 minute. Add the crushed tomatoes, tomato sauce, sugar, oregano, basil, thyme, salt, and black pepper. Bring to a gentle simmer and cook uncovered for 25–40 minutes, stirring occasionally, until thick and flavourful. 3. Make the cheese filling: In a mixing bowl, combine the ricotta, egg, Parmesan, 1 cup of mozzarella, parsley, salt, and black pepper. Mix until evenly combined. 4. Cook the lasagna noodles: Bring a large pot of salted water to a boil. Cook the noodles according to the package instructions until al dente. Drain and arrange them on a lightly oiled tray to prevent sticking. Skip this step if using no-boil sheets, following the package instructions instead. 5. Prepare for assembly: Preheat the oven to 190°C (375°F). Spread a thin layer of meat sauce over the bottom of a 23 × 33 cm (9 × 13-inch) baking dish. 6. Layer the lasagna: Arrange a layer of noodles over the sauce. Spread some of the ricotta mixture on top, followed by meat sauce and shredded mozzarella. Repeat the layers until the ingredients are used, finishing with meat sauce, mozzarella, and grated Parmesan. 7. Bake covered: Cover the dish loosely with aluminium foil, ensuring it does not touch the cheese. Bake for 25 minutes. 8. Finish baking: Remove the foil and bake for another 15–25 minutes, until the cheese is melted, bubbling, and golden in spots. If needed, broil briefly for a more deeply browned topping, watching carefully. 9. Rest and serve: Allow the lasagna to rest for 10–15 minutes before slicing. Garnish with fresh basil or parsley and serve warm. Chef’s Notes Build flavour: Allow the meat sauce to simmer until thick and rich for a deeper tomato flavour. Avoid excess moisture: A watery sauce can make the lasagna difficult to slice cleanly. Cook pasta al dente: Slightly firm noodles hold their structure during baking. Distribute the cheese evenly: Spread the ricotta mixture carefully and reserve enough mozzarella for a generous topping. Create neat slices: Rest the lasagna after baking to help the layers set. Customise the filling: Substitute half the ground beef with Italian sausage or add sautéed mushrooms for extra flavour. Prepare ahead: Assemble the lasagna in advance, refrigerate, and bake when needed. Allow extra baking time if cooking directly from the refrigerator. Store leftovers safely: Refrigerate in an airtight container for up to 3–4 days or freeze in individual portions for longer storage. #MariamFoodLab

Sticky Glazed Chicken with Vegetable Fried Rice Prep Time: 15 minutes | Cook Time: 25 minutes | Servings: 4 Ingredients Sticky Glazed Chicken - 680 g boneless, skinless chicken thighs or breasts, diced - 1 tbsp cornstarch - ½ tsp salt - ½ tsp black pepper - 1 tsp garlic powder - 2 tbsp vegetable oil Sticky Sauce - ½ cup soy sauce - ¼ cup brown sugar or 3 tbsp honey - ¼ cup apple juice or water - 2 tbsp ketchup - 1 tbsp rice vinegar or apple cider vinegar - 3 garlic cloves, minced - 1 tsp grated fresh ginger - 1 tbsp cornstarch mixed with 2 tbsp water Vegetable Fried Rice - 3 cups cooked, chilled rice - 2 tbsp vegetable oil or butter - 2 large eggs, beaten - 1 cup peas and diced carrots - 2 tbsp soy sauce - 1 tsp sesame oil - 2–3 green onions, sliced Instructions 1. Prepare the chicken: Toss the chicken with cornstarch, garlic powder, salt, and black pepper until evenly coated. 2. Cook the chicken: Heat oil in a large skillet over medium-high heat. Add chicken and cook for 6–8 minutes, stirring occasionally, until golden and cooked through. 3. Make the glaze: Combine soy sauce, sugar or honey, apple juice, ketchup, vinegar, garlic, and ginger. Pour into the skillet and bring to a simmer. Add the cornstarch slurry and cook for 2–3 minutes until thick, glossy, and sticky. 4. Prepare the fried rice: Heat oil in another pan. Scramble the eggs, then add the peas and carrots. Stir-fry for 1–2 minutes. Add chilled rice and cook for 4–5 minutes, breaking up any clumps. 5. Season and serve: Stir in soy sauce, sesame oil, and most of the green onions. Serve the fried rice in bowls topped with sticky glazed chicken and the remaining green onions. Chef’s Notes - Use chilled, day-old rice for fluffy, separate grains. - Chicken thighs stay juicier, while chicken breasts offer a leaner option. - Adjust the honey or brown sugar to suit your preferred sweetness. - Cook the chicken to an internal temperature of 74°C (165°F). - Serve immediately for the best texture and flavour. Tip: Let the sauce simmer until it coats the back of a spoon for a rich, restaurant-style glaze. #MariamFoodLab

Mediterranean Quinoa Salad with Chickpeas, Avocado, Tomatoes, Corn & Olives Ingredients (Serves 4–6) For the Quinoa - 1 cup (200 g) uncooked quinoa - 1½ cups (360 ml) vegetable broth or water - ⅓ teaspoon salt, if using water For the Salad - 1 can (400 g) chickpeas, drained and rinsed - 2 cups cherry tomatoes, halved - 1½ cups cucumber, diced - ¾ cup corn kernels, fresh, frozen, or canned - ¾ cup black olives, halved - ½ medium red onion, finely chopped - ⅓ cup fresh parsley, chopped - 1 ripe avocado, diced For the Dressing - 4 tablespoons extra-virgin olive oil - 2 tablespoons red wine vinegar or fresh lemon juice - 1 tablespoon Dijon mustard - 1 tablespoon honey or maple syrup - 1 teaspoon dried oregano - ½ teaspoon salt, or to taste - ¼ teaspoon freshly ground black pepper, or to taste Method 1. Cook the quinoa: Rinse the quinoa thoroughly under cold running water. Combine it with the vegetable broth or salted water in a saucepan. Bring to a boil, reduce the heat, cover, and simmer for 10–15 minutes until the liquid is absorbed and the grains are tender. 2. Cool the quinoa: Remove from the heat and let it stand, covered, for 5 minutes. Fluff with a fork and spread out to cool completely. 3. Prepare the dressing: In a small bowl, whisk together the olive oil, red wine vinegar or lemon juice, Dijon mustard, honey, oregano, salt, and black pepper until well combined. 4. Marinate the chickpeas: Toss the drained chickpeas with a portion of the dressing and leave for approximately 10 minutes to absorb the flavours. 5. Prepare the vegetables: In a large salad bowl, combine the cherry tomatoes, cucumber, corn, black olives, red onion, and chopped parsley. 6. Assemble the salad: Add the cooled quinoa and seasoned chickpeas to the vegetables. Pour over the remaining dressing and toss gently until everything is evenly coated. 7. Add the avocado: Fold in the diced avocado carefully to prevent it from becoming mashed. 8. Season and serve: Taste and adjust the seasoning with additional lemon juice, salt, or black pepper as needed. Serve immediately or refrigerate briefly before serving. Chef’s Notes - Rinse quinoa thoroughly before cooking to remove its naturally bitter coating. - Cook the quinoa in vegetable broth for a deeper, savoury flavour. - Allow the quinoa to cool completely before combining it with the vegetables to maintain a fresh, fluffy texture. - Dice the vegetables into similar-sized pieces for an attractive presentation and balanced flavour in every bite. - Add the avocado just before serving to preserve its colour and creamy texture. - Allow the dressed chickpeas to rest briefly before assembling to enhance their flavour. - For extra Mediterranean character, add crumbled feta cheese, fresh mint, or dill. - For meal preparation, refrigerate the salad in an airtight container and add the avocado just before serving. For best quality, consume within 3–4 days. #MariamFoodLab

Blueberry Walnut Oatmeal Ingredients (1–2 servings) * ½ cup (50 g) rolled oats * 1 cup (240 ml) milk, dairy or plant-based * A pinch of salt * 1 teaspoon vanilla extract (optional) * A handful of fresh blueberries * A handful of walnuts, roughly chopped * Honey or maple syrup, to taste * Ground cinnamon (optional) * Extra milk, as needed, for a creamier consistency Method * Combine the ingredients: Add the rolled oats, milk, and salt to a small saucepan. Bring to a gentle simmer over medium heat, stirring occasionally. * Cook until creamy: Reduce the heat and simmer for 5–7 minutes, stirring frequently, until the oats soften and the mixture thickens. * Add flavour: Stir in the vanilla extract and a pinch of cinnamon, if desired. Add a splash of milk for a smoother consistency. * Prepare the bowl: Transfer the warm oatmeal to a serving bowl and arrange the fresh blueberries and chopped walnuts on top. * Finish and serve: Drizzle with honey or maple syrup to taste. Serve immediately while warm. Chef’s Notes * Use rolled oats for a creamy texture while retaining a pleasant bite. * Toast the walnuts lightly in a dry pan to enhance their nutty aroma and flavour. * Add the blueberries just before serving to preserve their freshness and colour. * Adjust the milk quantity to achieve your preferred consistency. * For a vegan version, use plant-based milk and maple syrup. * For a lower-sugar option, omit the sweetener and allow the blueberries to provide natural sweetness. Serving suggestion: Enjoy this oatmeal warm for breakfast or as a nourishing mid-morning meal. #MariamFoodLab