List vegan = [
  {
    "name": "Balsamic roast potatoes",
    "items":
        "1.5kg kipfler potatoes, halved if large\n1 garlic bulb, cloves separated, unpeeled\n10 eschalots, halved\n1/3 cup (80ml) olive oil\n2 tablespoons balsamic vinegar\n3 rosemary sprigs",
    "process":
        "1. Preheat the oven to 180°C.\n2. Toss the potatoes, garlic and eschalot in a bowl with the oil and balsamic vinegar. Season and arrange in a single layer on a baking tray. Scatter with rosemary and roast, turning twice, for 45-50 minutes until crispy, golden and cooked through. Serve warm.",
    "prepTime": "15min",
    "cookTime": "20min",
    "serves": "8",
    "asset": "assets/healthy/roast.jpg",
  },
  {
    "name": "lentil, sweet potato and chickpea stew",
    "items":
        "¼ cup extra virgin olive oil, plus extra for drizzling\n3 French shallots, thinly sliced\n1 tbsp finely chopped rosemary sprigs\n1 medium sweet potato, chopped into 3cm pieces\n1 cup French green lentils\n750ml vegetable stock\n1 tin of chickpeas, well-drained and rinsed\nbaby spinach, to serve",
    "process":
        "1. Heat oil in a large saucepan over medium heat. Add the shallots and rosemary sprigs and cook for around 3–4 minutes to soften. Add the sweet potato and cook for a further minute. Add the lentils, the stock and enough water to submerge the vegetables by 3–4 cm.\n2. Simmer on medium-low heat for around 35–40 minutes or until the sweet potato is soft and the lentils are cooked. Add the chickpeas in the last 10 minutes. Season to taste.\n3. Transfer to a large serving bowl and top with plenty of baby spinach and a drizzle of extra virgin olive oil. Serves 6.",
    "prepTime": "-",
    "cookTime": "-",
    "serves": "6",
    "asset": "assets/healthy/stew.jpg",
  },
  {
    "name": "Garlic, ginger and sesame brown rice",
    "items":
        "1/4 cup (60ml) sunflower oil\n4 garlic cloves, crushed\n10cm piece ginger, finely grated\n1 cup (200g) brown rice\n1 tsp sesame oil\n1 tbs white sesame seeds, toasted\nFried Asian shallots, to serve\nChilli oil, to serve\nSoy sauce, to serve\nFinely shredded spring onions, to serve",
    "process":
        "1. Heat oil in a large saucepan over medium heat. Add the garlic and ginger, and cook, stirring, for 1-2 minutes until fragrant. Add the rice and stir to coat grains in the ginger mixture. Add 1.25L (5 cups) cold water, then increase heat to high and bring to the boil. Reduce heat to medium and simmer for 35 minutes or until liquid is reduced and rice is very tender. Season with salt, then stir through sesame oil.\n2. Divide rice among bowls. Scatter with sesame seeds and fried Asian shallots.\n3. Drizzle with chilli oil and soy sauce, and top with spring onions to serve.",
    "prepTime": "15min",
    "cookTime": "55min",
    "serves": "4",
    "asset": "assets/healthy/garlic.jpg",
  },
  {
    "name": "Herbed couscous salad with almonds and tomatoes",
    "items":
        "2 cups (400g) couscous\n1/4 cup flat-leaf parsley leaves, finely chopped\n1/4 cup fresh mint leaves, finely chopped\n1/4 cup fresh dill, finely chopped\n1/2 cup coriander leaves finely chopped\n8 tarragon leaves, finely chopped\n2 long green chillies, seeds removed, finely chopped\n1 firmly packed cup rocket leaves, finely chopped\n1 cup (160g) toasted flaked almonds\nPinch ground cinnamon\nPinch ground nutmeg\n500g cherry tomatoes, halved\n1 tbs extra virgin olive oil\nJuice of 1/2 lemon\nMicro herbs (optional), to serve",
    "process":
        "1. Cook couscous according to packet instructions, then cool completely. Add the remaining ingredients, except the oil, lemon juice and micro herbs, then season stir gently to combine.\n2. Whisk the oil with the lemon juice, then stir through the herbed couscous. Scatter with micro herbs, if using, to serve.",
    "prepTime": "15min",
    "cookTime": "5min",
    "serves": "6",
    "asset": "assets/healthy/herb.jpg",
  },
  {
    "name": "Watercress, witlof, orange and olive salad",
    "items":
        "100g (about 2 bunches) rocket\n1 bunch watercress, sprigs picked\n2 witlof (Belgian endive), leaves separated\n3 large navel oranges, peeled, thinly sliced\n1 large avocado, flesh cut into chunks\n1/4 cup kalamata olives\n1/4 cup blanched almonds, lightly toasted\nDRESSING\n1/2 cup (125ml) extra virgin olive oil\n1 tbs white wine vinegar\n1 tsp balsamic vinegar, or to taste\n1/4 tsp caster sugar",
    "process":
        "1. For the dressing, shake all the ingredients with 1 tsp salt in a jar. Set aside.\n2. Combine rocket, watercress and witlof leaves in a large bowl. Add most of the orange, avocado and olives to the bowl, reserving a few pieces of each to garnish. Give the dressing a shake and pour some over the salad (any leftover dressing will keep chilled for up to 1 week). Gently turn the salad with your hands to combine, then pile into a bowl. Scatter over the almonds and reserved orange, avocado and olives, then serve.",
    "prepTime": "15min",
    "cookTime": "-",
    "serves": "6",
    "asset": "assets/healthy/cress.jpg",
  },
  {
    "name": "Pan-fried tofu with ponzu dressing and shredded vegetables",
    "items":
        "1/4 cup (50g) rice flour\n300g firm tofu, cut into 8 slices\n1/4 cup (60ml) gluten-free tamari\n1 tablespoon lime juice\n1 tablespoon mirin (see note)\n1 1/2 tablespoons grapeseed oil (see note)\n2 carrots, cut into thin matchsticks\n1 red capsicum, cut into thin strips\n1 green capsicum, cut into thin strips\n6 spring onions, cut into long strips, plus extra sliced to garnish",
    "process":
        "\n1. Place the rice flour on a large plate and season with sea salt and freshly ground black pepper. Dust each slice of tofu in seasoned rice flour to coat, then shake off excess. Mix together the tamari, lime juice and mirin, then set aside.\n2. Heat 1 tablespoon of the oil in a large non-stick frypan over high heat. Add the tofu, in batches if necessary, and cook for 2 minutes each side or until golden brown and crisp. Remove from pan and keep warm while you cook the vegetables.\n3. Wipe frypan clean and heat remaining oil over high heat. Add the vegetables and cook, stirring, for 2-3 minutes until warmed through but still crisp.\n4. Divide the vegetables among serving plates, top with tofu and drizzle with a little of the dressing. Top with extra spring onion and serve immediately.",
    "prepTime": "20min",
    "cookTime": "12min",
    "serves": "4",
    "asset": "assets/healthy/tofu.jpg",
  },
];
