Savor the World: A Balanced International Flavors Meal Plan for the Aspiring Culinary Artist

Avocado Toast with Egg

Calories: 250

Ingredients:

• Whole-grain bread 2 slices
• Avocado 1/2
• Egg 1
• Salt to taste
• Pepper to taste
• Paprika or Lemon juice a pinch

Cooking Steps:

1. Step 1: Toast two slices of whole-grain bread.
2. Step 2: Mash half an avocado and spread it evenly on each slice of toast.
3. Step 3: Poach or hard boil one egg and place it on top of the avocado spread.
4. Step 4: Sprinkle with salt, pepper, and a touch of paprika or lemon juice if desired.

Greek Salad with Grilled Chicken

Calories: 350

Ingredients:

• Chicken breast 150g
• Olive oil 2 tablespoons
• Lemon juice 1 tablespoon
• Garlic 1 clove, minced
• Dried oregano 1 teaspoon
• Cucumber 1/2 cucumber, diced
• Cherry tomatoes 100g, halved
• Red onion 1/4, sliced
• Black olives 20g
• Feta cheese 30g

Cooking Steps:

1. Step 1: Marinate one chicken breast in olive oil, lemon juice, garlic, and oregano for 10 minutes.
2. Step 2: Grill the chicken on a pan for about 7-8 minutes on each side or until fully cooked.
3. Step 3: Chop cucumbers, cherry tomatoes, and red onions; combine them in a bowl with black olives and feta cheese.
4. Step 4: Slice the grilled chicken and add it to the salad, toss everything with a drizzle of olive oil and lemon juice.

Lemon Herb Baked Fish

Calories: 400

Ingredients:

• Fish fillets (such as cod or salmon) 200g
• Olive oil 2 tablespoons
• Lemon juice 1 tablespoon
• Dill 1 teaspoon
• Thyme 1 teaspoon
• Salt to taste
• Black pepper to taste
• Vegetables (broccoli, carrots) 150g

Cooking Steps:

1. Step 1: Preheat the oven to 180°C (350°F).
2. Step 2: Place fish fillets on a baking sheet lined with parchment paper.
3. Step 3: Drizzle olive oil and lemon juice over the fish, sprinkle with dill, thyme, salt, and pepper.
4. Step 4: Bake in the oven for 15-20 minutes or until the fish flakes easily with a fork.
5. Step 5: Serve with a side of steamed vegetables like broccoli or carrots.

Berry Yogurt Parfait

Calories: 250

Ingredients:

• Greek yogurt 150g
• Mixed berries 50g
• Granola 30g

Cooking Steps:

1. Step 1: In a small bowl, combine 150g of Greek yogurt with a splash of vanilla extract if available.
2. Step 2: Layer half of the yogurt in a glass or bowl.
3. Step 3: Add 50g of mixed berries (such as strawberries, blueberries, and raspberries) on top of the yogurt layer.
4. Step 4: Layer the remaining yogurt over the berries.
5. Step 5: Sprinkle 30g of granola over the top as a final layer.
6. Step 6: Serve immediately as a refreshing breakfast.

Vietnamese Spring Rolls

Calories: 345

Ingredients:

• Rice paper wrappers 6 pieces
• Carrots 100g
• Cucumber 100g
• Cooked shrimp 80g
• Mint leaves A few
• Lime juice 1 tablespoon
• Fish sauce 15ml
• Chopped peanuts 10g

Cooking Steps:

1. Step 1: Prepare 6 rice paper wrappers by soaking them in warm water until they become pliable.
2. Step 2: Julienne 100g of carrots, 100g cucumber, and slice 80g cooked shrimp.
3. Step 3: Place soaked rice paper on a flat surface.
4. Step 4: On each wrapper, place a portion of carrots, cucumber, shrimp, and a few fresh mint leaves.
5. Step 5: Fold in the sides of the rice paper, then roll tightly to enclose the filling.
6. Step 6: Serve with a dipping sauce made from lime juice, fish sauce, and chopped peanuts.

Korean Bibimbap

Calories: 400

Ingredients:

• Rice 150g
• Zucchini 100g
• Mushrooms 100g
• Spinach 100g
• Egg 1
• Sesame oil 1 tablespoon
• Gochujang 1 tablespoon
• Sesame seeds A few

Cooking Steps:

1. Step 1: Cook 150g of rice according to package instructions.
2. Step 2: In a large pan, sauté 100g sliced zucchini, 100g mushrooms, and 100g spinach in sesame oil.
3. Step 3: In a separate pan, fry an egg sunny-side up.
4. Step 4: Place cooked rice in a bowl; arrange vegetables on top.
5. Step 5: Add the fried egg to the center of the vegetables.
6. Step 6: Drizzle with 1 tablespoon of gochujang (Korean chili paste) and sprinkle sesame seeds before serving.

Smoothie Bowl

Calories: 247

Ingredients:

• Bananas 100g
• Fresh spinach 100g
• Blueberries 50g
• Almond milk 100ml
• Kiwi 1 fruit
• Sliced almonds 10g
• Chia seeds 5g

Cooking Steps:

1. Step 1: Blend 100g of bananas, 100g of fresh spinach, 50g of blueberries, and 100ml of almond milk until smooth.
2. Step 2: Pour the smoothie into a bowl.
3. Step 3: Top with sliced kiwi, a handful of sliced almonds, and chia seeds.

Chickpea and Spinach Wrap

Calories: 296

Ingredients:

• Chickpeas 150g
• Spinach 100g
• Olive oil 1 tsp
• Whole-grain tortilla 1 tortilla
• Salt to taste
• Ground pepper to taste

Cooking Steps:

1. Step 1: Rinse and mash 150g chickpeas in a bowl.
2. Step 2: Heat a non-stick pan and sauté 100g of spinach with 1 tsp olive oil until wilted.
3. Step 3: Mix spinach with chickpeas, add a pinch of salt and ground pepper.
4. Step 4: Place the mixture in a whole-grain tortilla.
5. Step 5: Wrap tightly and cut in half.

Spanish Paella with Seafood

Calories: 395

Ingredients:

• Olive oil 1 tbsp
• Onion 1 medium
• Garlic 1 clove
• Arborio rice 150g
• Vegetable broth 250ml
• Mixed seafood 100g
• Saffron a pinch
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Heat 1 tbsp olive oil in a large skillet.
2. Step 2: Sauté 1 finely chopped onion and 1 minced garlic clove until translucent.
3. Step 3: Add 150g Arborio rice and toast for 2 minutes.
4. Step 4: Pour in 250ml vegetable broth and bring to a simmer.
5. Step 5: Add 100g of mixed seafood (shrimp, mussels, clams) and cook until seafood is done and rice is tender.
6. Step 6: Stir in a pinch of saffron, salt, and pepper.

Oatmeal with Fresh Fruit

Calories: 250

Ingredients:

• Oatmeal 50g
• Banana 100g
• Strawberries 50g
• Honey 1 teaspoon

Cooking Steps:

1. Step 1: Boil 250ml of water in a pot.
2. Step 2: Add 50g of oatmeal and simmer for 10 minutes until soft.
3. Step 3: Top with 100g sliced banana and 50g of strawberries.
4. Step 4: Add a teaspoon of honey for sweetness.

Greek Veggie Wrap

Calories: 345

Ingredients:

• Whole wheat wrap 1 piece
• Hummus 50g
• Feta cheese 30g
• Cucumber 50g
• Tomatoes 50g
• Oregano Pinch

Cooking Steps:

1. Step 1: Lay out a whole wheat wrap on a flat surface.
2. Step 2: Layer with 50g of hummus and 30g of feta cheese.
3. Step 3: Add sliced cucumber (50g) and tomatoes (50g).
4. Step 4: Sprinkle with oregano and roll tightly.

Lemon Garlic Shrimp Skewers

Calories: 400

Ingredients:

• Shrimp 250g
• Lemon 1
• Garlic cloves 2
• Olive oil 1 tablespoon
• Zucchini 100g

Cooking Steps:

1. Step 1: Preheat grill to medium-high heat.
2. Step 2: In a bowl, mix juice of 1 lemon, 2 garlic cloves, minced, and 1 tablespoon olive oil.
3. Step 3: Add 250g shrimp, ensuring they are well coated.
4. Step 4: Thread shrimp onto skewers and grill for 5 minutes each side.
5. Step 5: Serve with a side of 100g grilled zucchini.

Spinach and Cheese Omelette

Calories: 247

Ingredients:

• Eggs 3 large
• Spinach leaves 100g
• Low-fat cheese 50g

Cooking Steps:

1. Step 1: Crack 3 eggs into a bowl and beat them lightly.
2. Step 2: Add 100g of fresh spinach leaves to the eggs.
3. Step 3: Grate 50g of low-fat cheese and add it to the egg mixture.
4. Step 4: Heat a non-stick pan over medium heat and pour in the egg mixture.
5. Step 5: Cook the omelette until the eggs are set and the cheese is melted, then fold it in half and serve.

Korean Bulgogi Lettuce Wraps

Calories: 296

Ingredients:

• Chicken breast 150g
• Soy sauce 2 tablespoons
• Sesame oil 1 tablespoon
• Garlic 2 cloves
• Ginger 1 tablespoon
• Lettuce leaves 200g

Cooking Steps:

1. Step 1: Slice 150g of chicken breast into thin strips.
2. Step 2: Marinate the chicken in soy sauce, sesame oil, minced garlic, and ginger for 10 minutes.
3. Step 3: Stir-fry the marinated chicken in a pan until fully cooked.
4. Step 4: Wash and separate lettuce leaves to use as wraps.
5. Step 5: Serve chicken wrapped in lettuce leaves.

Grilled Lemon Chicken with Quinoa

Calories: 395

Ingredients:

• Chicken breast 150g
• Lemon juice 2 tablespoons
• Olive oil 1 tablespoon
• Salt to taste
• Pepper to taste
• Quinoa 100g
• Lemon slices for garnish
• Fresh herbs for garnish

Cooking Steps:

1. Step 1: Marinate 150g of chicken breast in lemon juice, olive oil, salt, and pepper.
2. Step 2: Cook 100g of quinoa according to package instructions.
3. Step 3: Preheat a grill and cook the chicken until no longer pink inside.
4. Step 4: Serve the grilled chicken over the cooked quinoa, garnished with lemon slices and fresh herbs.

Banana Pancakes

Calories: 250

Ingredients:

• Banana 1 large
• Flour 100g
• Baking powder 1 tsp
• Salt Pinch
• Egg 1
• Milk 150ml
• Butter or oil 1 tsp

Cooking Steps:

1. Step 1: Mash 1 ripe banana in a mixing bowl until smooth.
2. Step 2: Add 100g of flour, 1 teaspoon of baking powder, and a pinch of salt to the mashed banana.
3. Step 3: In a separate bowl, mix 1 egg with 150ml of milk, and then add it to the banana-flour mixture.
4. Step 4: Stir the mixture until it forms a smooth batter.
5. Step 5: Heat a non-stick skillet over medium heat and lightly grease it with a small amount of butter or oil.
6. Step 6: Pour 2 tablespoons of batter onto the skillet and cook until bubbles form on the surface, about 2 minutes.
7. Step 7: Flip the pancake and cook for another 1 to 2 minutes until golden brown.
8. Step 8: Repeat with the remaining batter, serving warm with a drizzle of honey if desired.

Tofu and Vegetable Stir-fry

Calories: 300

Ingredients:

• Tofu 200g
• Olive oil 1 tbsp
• Onion 1 medium
• Garlic 1 clove
• Bell pepper 1 medium
• Broccoli florets 100g
• Soy sauce 2 tbsp
• Sesame oil 1 tbsp

Cooking Steps:

1. Step 1: Cut 200g of firm tofu into cubes and pat dry to remove excess moisture.
2. Step 2: Heat 1 tablespoon of olive oil in a wok or large skillet over medium heat.
3. Step 3: Sauté 1 chopped onion and 1 clove of minced garlic until they become fragrant, about 2 minutes.
4. Step 4: Add tofu cubes to the wok and cook until golden on all sides, approximately 5 minutes.
5. Step 5: Add 1 sliced bell pepper and 100g of broccoli florets to the tofu and stir-fry for an additional 3 to 4 minutes.
6. Step 6: Pour in 2 tablespoons of soy sauce and 1 tablespoon of sesame oil, stirring to coat the vegetables and tofu evenly.
7. Step 7: Cook until vegetables are tender-crisp, about 2 more minutes.
8. Step 8: Serve hot with a sprinkle of sesame seeds if desired.

Greek Moussaka (Vegetarian)

Calories: 400

Ingredients:

• Eggplant 1 large
• Olive oil 1 tbsp
• Onion 1 medium
• Garlic 2 cloves
• Chopped tomatoes 1 can (400g)
• Oregano 1 tsp
• Butter 2 tbsp
• Flour 2 tbsp
• Milk 250ml
• Grated cheese 50g

Cooking Steps:

1. Step 1: Preheat oven to 180°C (350°F).
2. Step 2: Slice 1 large eggplant into 1cm thick rounds, sprinkle with salt, and let sit for 10 minutes to draw out moisture.
3. Step 3: Pat the eggplant dry and bake on a tray for 10 minutes, until soft.
4. Step 4: In a pan, heat 1 tablespoon olive oil and sauté 1 chopped onion and 2 cloves of minced garlic until soft.
5. Step 5: Add 1 can (400g) of chopped tomatoes and 1 teaspoon of oregano, letting it simmer for 5 minutes to thicken.
6. Step 6: Layer the eggplant slices in a baking dish, top with the tomato mixture, and then another layer of eggplant.
7. Step 7: For the béchamel sauce, melt 2 tablespoons of butter in a saucepan, add 2 tablespoons of flour, and cook for 1 minute.
8. Step 8: Gradually whisk in 250ml of milk, stirring until thickened and smooth.
9. Step 9: Pour the béchamel over the layered moussaka and sprinkle with 50g of grated cheese.
10. Step 10: Bake in the oven for 20 minutes until golden and bubbling.
11. Step 11: Allow to sit for 5 minutes before serving.

Mushroom and Cheese Frittata

Calories: 250

Ingredients:

• Eggs 4
• Mushrooms 100g
• Cheese 50g
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Preheat the oven to 180°C (350°F).
2. Step 2: Whisk 4 eggs in a bowl until well blended.
3. Step 3: Add 100g of sliced mushrooms and 50g of grated cheese to the egg mixture.
4. Step 4: Season with salt and pepper to taste.
5. Step 5: Pour the mixture into a greased baking dish.
6. Step 6: Bake in the preheated oven for 15 minutes until set.
7. Step 7: Let cool slightly before serving.

Spanish Gazpacho and Bread

Calories: 300

Ingredients:

• Tomatoes 200g
• Cucumber 50g
• Bell peppers 50g
• Garlic 1 clove
• Stale bread 30g
• Olive oil 20ml
• Vinegar 10ml
• Salt to taste

Cooking Steps:

1. Step 1: In a blender, combine 200g of ripe tomatoes, 50g of cucumber, and 50g of bell peppers.
2. Step 2: Add 1 garlic clove and 30g of stale bread pieces.
3. Step 3: Pour in 20ml of olive oil and 10ml of vinegar.
4. Step 4: Blend until smooth and season with salt to taste.
5. Step 5: Chill in the refrigerator for 15 minutes.
6. Step 6: Serve cold with additional bread slices.

Baked Spiced Cod with Vegetables

Calories: 400

Ingredients:

• Cod fillets 200g
• Zucchini 100g
• Carrots 100g
• Lemon juice 1 tablespoon
• Paprika 1 teaspoon
• Olive oil 10ml
• Salt to taste

Cooking Steps:

1. Step 1: Preheat oven to 200°C (390°F).
2. Step 2: Place 200g of cod fillets on a baking tray.
3. Step 3: Season with lemon juice, paprika, and salt.
4. Step 4: Add 100g of chopped zucchini and 100g of carrots around the fish.
5. Step 5: Drizzle with 10ml of olive oil.
6. Step 6: Bake for 20-25 minutes until fish flakes easily with a fork.
7. Step 7: Serve immediately with the vegetables.