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Prep 10 minServes 2
Ingredients
Why metric?
Metric avoids regional spoon ambiguity. US uses 5 mL tsp, 15 mL tbsp and 240 mL cup. Small masses stay in grams unless a verified recipe conversion exists. More on measurements
200 g cottage cheese
200 g cherry tomatoes, halved
120 g cucumber, thickly sliced
25 g pitted olives, drained
30 g walnuts
2 small wholegrain pita breads (120 g)
20 ml extra-virgin olive oil (18 g)
10 ml lemon juice (10 g)
1 g dried oregano
Ground black pepper, to taste
Method
Toss the tomatoes and cucumber with the lemon juice, oregano and a good grind of pepper. Leave them to sit while you do everything else, so the tomatoes give up a little juice.
Warm the pita briefly in a dry pan or a hot oven until it is soft and pliable, then tear into pieces.
Spoon the cottage cheese onto two plates and make a shallow well in the middle of each.
Pile the dressed salad alongside, add the olives and pour the resting juices and the olive oil over the top. Scatter the walnuts over both plates.
Safety and storage
Keeps
3 days refrigerated below 5°C
Reheat to
steaming hot, at least 60°C
Cool and cover within two hours of cooking; split large amounts into shallow containers so they chill quickly. Reheat until steaming hot, at least 60°C.
Recipes whose current method review records low visual reliance, making them useful examples when comparing methods that depend less heavily on visual checking.
Recipes whose current method uses no more than one cooking vessel, which may reduce pan handling and cleanup without guaranteeing a lighter overall task.
Assembly with no heat at all, which is a legitimate adaptation rather than a retreat when the reason for it is a considered one; listed to illustrate a method demand and not an accessibility certification.
Assembly rather than cooking, with no heat and one plate, which is the shape a bottom-tier meal takes; listed as an example of a method demand and not an accessibility certification.
Cottage Cheese, Tomato & Olive Pita Plate
Serves 2 · Prep 10 min
A no-cook breakfast plate of cottage cheese, cherry tomatoes, cucumber, olives and walnuts with warm wholegrain pita.
Ingredients
200 g cottage cheese
200 g cherry tomatoes, halved
120 g cucumber, thickly sliced
25 g pitted olives, drained
30 g walnuts
2 small wholegrain pita breads (120 g)
20 ml extra-virgin olive oil (18 g)
10 ml lemon juice (10 g)
1 g dried oregano
Ground black pepper, to taste
Approximate per serving
2208 kJ / 527.7 kcal · protein 26.1 g · carbohydrate 35 g · fibre 8.1 g · fat 29.1 g · sodium 754.2 mg
Method
Toss the tomatoes and cucumber with the lemon juice, oregano and a good grind of pepper. Leave them to sit while you do everything else, so the tomatoes give up a little juice.
Warm the pita briefly in a dry pan or a hot oven until it is soft and pliable, then tear into pieces.
Spoon the cottage cheese onto two plates and make a shallow well in the middle of each.
Pile the dressed salad alongside, add the olives and pour the resting juices and the olive oil over the top. Scatter the walnuts over both plates.
Safety and storage
Keeps
3 days refrigerated below 5°C
Reheat to
steaming hot, at least 60°C
Cool and cover within two hours of cooking; split large amounts into shallow containers so they chill quickly. Reheat until steaming hot, at least 60°C.
Everyday Mediterranean-style cooking, which has promising early evidence in psoriasis and is good eating in its own right. Food like this sits alongside the care your clinician gives you rather than replacing any of it.
