Olux Membership | Recipes - Seven Colours

This Week · Recipes · The Balance Week

SEVEN COLOURS.

This week we cook by colour — three dishes that put seven different plant colours on your table. Variety isn't a chore; it's the most delicious habit there is.

Recipe № 01 · Breakfast

Green Morning Frittata

Spinach, peas and feta baked into golden slices — make it once, and breakfast is ready for three mornings.

10 minPrep
20 minCook
320Calories
22gProtein
3Servings

Ingredients

  • 8 large eggs
  • 100 g baby spinach
  • 150 g frozen peas, defrosted
  • 4 spring onions, sliced
  • 80 g feta, crumbled
  • Small bunch of fresh dill or parsley
  • Olive oil · sea salt · black pepper

Method

  1. Heat the oven to 190°C (375°F). Warm a little olive oil in an ovenproof pan and soften the spring onions for two minutes.
  2. Add the spinach and let it wilt, then stir in the peas.
  3. Whisk the eggs with the herbs, salt and pepper, pour into the pan, and scatter the feta on top.
  4. Cook on the hob for three minutes until the edges set, then bake for 12–15 minutes until just firm in the centre.
  5. Cool slightly, slice into wedges. Keeps three days in the fridge — lovely warm or cold.

Substitutions

No feta? Goat's cheese or grated parmesan work. Swap peas for chopped asparagus or courgette. Dairy-free? Leave the cheese out and add extra herbs and a pinch of smoked paprika.

Nutrition notes

Eggs bring complete protein while spinach and peas add folate and fibre — a make-ahead breakfast designed to support steady mornings without the sugar rollercoaster.
Recipe № 02 · Lunch

Rainbow Crunch Salad with Sesame Chicken

Five colours in one bowl — shredded cabbage, carrot and pepper under warm ginger-sesame chicken. It crunches like a snack and satisfies like a meal.

20 minPrep
12 minCook
460Calories
32gProtein
2Servings

Ingredients

  • 2 chicken breasts, in strips
  • ¼ small red cabbage, finely shredded
  • 2 carrots, ribboned or grated
  • 1 yellow pepper, in thin strips
  • 100 g edamame beans, defrosted
  • 2 spring onions · fresh coriander
  • 1 tbsp sesame seeds, toasted
  • Dressing: 1 tbsp sesame oil, 2 tbsp rice vinegar, 1 tbsp soy sauce, 1 tsp honey, 1 tsp grated ginger

Method

  1. Whisk the dressing ingredients together. Spoon one tablespoon over the chicken strips as a quick marinade.
  2. Pan-fry the chicken over medium-high heat for 10–12 minutes until golden and cooked through.
  3. Meanwhile, toss the cabbage, carrots, pepper and edamame in a large bowl with the remaining dressing.
  4. Top with the warm chicken, spring onions, coriander and toasted sesame seeds.

Substitutions

Swap chicken for baked tofu or leftover salmon. No edamame? Use chickpeas. Gluten-sensitive? Use tamari instead of soy sauce.

Nutrition notes

Raw crunchy vegetables keep their fibre and vitamin C, while lean chicken makes the bowl properly filling — colour variety on the plate supports variety in the gut, and that's a habit worth keeping.
Recipe № 03 · Dinner

Roasted Tomato & Red Lentil Soup

Deep red, silky and quietly rich — roasted tomatoes and garlic blended with red lentils, finished with a cool swirl of yogurt.

10 minPrep
35 minCook
380Calories
18gProtein
3Servings

Ingredients

  • 800 g ripe tomatoes, halved
  • 1 red onion, in wedges
  • 4 garlic cloves, unpeeled
  • 150 g red lentils, rinsed
  • 750 ml vegetable stock
  • 1 tsp smoked paprika · pinch of chilli flakes
  • Olive oil · sea salt · black pepper
  • Greek yogurt and fresh basil, to serve

Method

  1. Heat the oven to 200°C (390°F). Roast the tomatoes, onion and garlic with olive oil and salt for 25 minutes, until blistered and sweet.
  2. Meanwhile, simmer the lentils in the stock for 15 minutes until soft.
  3. Squeeze the roasted garlic from its skins into the pot, add the tomatoes and onion with all their juices, plus the paprika.
  4. Blend until silky, season, and loosen with a splash of water if needed.
  5. Serve with a swirl of yogurt, torn basil and good bread.

Substitutions

Out of season? A quality can of whole tomatoes roasts surprisingly well. Coconut yogurt keeps it dairy-free. Add a roasted red pepper to the tray for extra sweetness.

Nutrition notes

Red lentils quietly turn a vegetable soup into a complete dinner — plant protein, fibre and slow-release energy in a bowl that supports healthy eating habits on the laziest of evenings.
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This content is for general educational and lifestyle purposes only and is not medical or dietary advice. Nutritional values are estimates. Always consult a qualified professional before changing your diet.