<?php
// Define recipe data as an array
// breakfastrecipe:-------------------------------------------------------------------------------------
$lowcalorievegan = [

    89 => [
        "id" => 89,
        "name" => "Black Bean & Tortilla Soup",
        "image" => "asset/img/lowcalorievegan/lowcalorievegan1.webp",
        "inner-image" => "asset/img/lowcalorievegan/lowcalorievegan1.webp",
        "summary" => "Make the most of any tins of black beans in your cupboards and make this easy and satisfying soup. Serve with coriander, avocado, feta and pumpkin seeds",
        "ingredients" => array(
            "2 tbsp olive oil",
            "1 chopped onion",
            "2 chopped peppers",
            "3 crushed garlic cloves",
            "2 tsp ground cumin",
            "1 tsp garlic granules",
            "1 tsp chilli powder",
            "2 tbsp tomato purée",
            "1l veg stock",
            "400g can chopped tomatoes",
            "2 tbsp cornmeal or polenta",
            "2 tbsp chopped pickled jalapeños",
            "2 x 400g cans black beans",
            "jalapeño brine",
            "4 small corn tortillas",
            "chopped coriander, avocado, crumbled feta and pumpkin seeds, to serve, if you like"
        ),
        "instructions" => array(
            "STEP 1
Heat the olive oil in a deep pan over a medium heat. Add the onion, peppers (any colour you like) and garlic cloves with a big pinch of salt. Cook for 10 mins, until starting to soften, then add the ground cumin, garlic granules and chilli powder along with the tomato purée. Cook for 5 mins, until the purée has caramelised.",
            "STEP 2
Pour in the veg stock, chopped tomatoes, cornmeal or polenta, chopped pickled jalapeños and black beans, along with the liquid. Add a splash of jalapeño brine and bring to a simmer. Cook for 45 mins, until thickened and reduced. Season, then scatter in the corn tortillas, cut into small strips. (Use flour tortillas if that’s what you have.) Rest for 5 mins before serving. Serve with chopped coriander, avocado, crumbled feta and pumpkin seeds, if you like."

        )
    ],
    90 => [
        "id" => 90,
        "name" => "Tomato Soup & Hummus Crispbreads",
        "image" => "asset/img/lowcalorievegan/lowcalorievegan2.webp",
        "inner-image" => "asset/img/lowcalorievegan/lowcalorievegan2.webp",
        "summary" => "Get organised for the week ahead and make this soup on a Sunday – it keeps well in the fridge. We’ve packed in the veg, along with red lentils to add protein",
        "ingredients" => array(
            "2 tbsp rapeseed oil",
            "2 large onions (325g), chopped",
            "320g carrots, sliced",
            "4 garlic cloves, chopped",
            "1 tbsp smoked paprika",
            "100g dried red lentils",
            "690g bottle passata",
            "1l vegetable stock made with 1 tbsp bouillon powder",
            "For the Hummus Crisps :",
            "4 multigrain crispbreads",
            "100g reduced-fat hummus",
            "¼ cucumber, sliced",
            "6 pitted Nocellara olives, sliced",
            "pinch of thyme leaves",
            "sprinkle of smoked paprika"
        ),
        "instructions" => array(
            "STEP 1
Heat the oil in a large non-stick pan and fry the onions and carrots for about 10 mins, stirring occasionally, until softened.",
            "STEP 2
Stir in the garlic and smoked paprika along with the lentils, and cook for about a minute more.",
            "STEP 3
Pour in the passata and stock, bring to the boil, then cover and simmer over a medium heat for 30 mins, stirring occasionally until the vegetables are tender. Remove from the heat and whizz until smooth using a hand blender. Eat half now and chill the rest. Will keep chilled for up to three days. To reheat, cook portions in a pan over a low heat with a dash of water until piping hot.",
            "STEP 4
To serve alongside the soup, spread 2 crispbreads per person with half the hummus. Top with half the cucumber and scatter over half the olives, thyme and smoked paprika."
        )
    ],
    91 => [
        "id" => 91,
        "name" => "Chicken, Edamame & Ginger Pilaf",
        "image" => "asset/img/low-calorie/lowcalorie4.webp",
        "inner-image" => "asset/img/low-calorie/lowcalorie4.webp",
        "summary" => "Make this healthy rice pot for a mid-week supper - crammed with fibre and vitamin C",
        "ingredients" => array(
            "2 tbsp vegetable oil",
            "1 onion, thinly sliced",
            "thumb-sized piece ginger, grated",
            "1 red chilli, deseeded and finely sliced",
            "3 skinless chicken breasts, cut into bite-sized pieces",
            "250g basmati rice",
            "600ml vegetable stock",
            "100g frozen edamame / soya beans",
            "coriander leaves and fat-free Greek yoghurt (optional), to serve"
        ),
        "instructions" => array(
            "STEP 1
Heat the oil in a medium saucepan, then add the onion, ginger and chilli, along with some seasoning. Cook for 5 mins, then add the chicken and rice. Cook for 2 mins more, then add the stock and bring to the boil. Turn the heat to low, cover and cook for 8-10 mins until the rice is just cooked. During the final 3 mins of cooking, add the edamame beans. Sprinkle some coriander leaves on top and serve with a dollop of Greek yogurt, if you like."
        )

    ],
    92 => [
        "id" => 92,
        "name" => "Chicken & Lemon Skewers",
        "image" => "asset/img/low-calorie/lowcalorie3.webp",
        "inner-image" => "asset/img/low-calorie/lowcalorie3.webp",
        "summary" => "These chicken skewers with a herby yogurt coating, salad and flatbreads taste great and they're good for you. Enjoy for a light weeknight dinner",
        "ingredients" => array(
            "1 small pack mint, leaves picked",
            "150g natural yogurt, plus extra to serve (optional)",
            "1 lemon, zested and juiced",
            "½ tsp ground cumin",
            "½ tsp ground coriander",
            "2cm piece ginger, grated",
            "4 skinless chicken breasts, each cut into 6 pieces",
            "4 wholemeal flatbreads or pittas",
            "2 Little Gem lettuces, sliced",
            "1 small red onion, sliced, to serve",
            "pickled red cabbage, chilli sauce and hummus, to serve (all optional)",
        ),
        "instructions" => array(
            "STEP 1
Chop half the mint and put in a bowl with the yogurt, half the lemon juice, all the lemon zest, spices and ginger. Mix well and season with lots of black pepper and a pinch of salt. Add the chicken pieces, mix well and put in the fridge for 20-30 mins. Meanwhile, soak 4 large wooden skewers in water for at least 20 mins (or use metal ones).",
            "STEP 2
When you’re ready to cook the chicken, heat your grill to a medium heat and line the grill tray with foil. Thread the chicken onto the soaked wooden or metal skewers and grill for 15-20 mins, turning halfway through, until browned and cooked through.",
            "STEP 3
Warm the flatbreads under the grill for a couple of seconds, then serve them topped with the lettuce, chicken, red onion, remaining lemon juice and mint, and any optional extras such as extra yogurt or pickled cabbage, chilli sauce and hummus.",
        )
    ],
    93 => [
        "id" => 93,
        "name" => "Sticky Miso Aubergine Traybake",
        "image" => "asset/img/lowcalorievegan/lowcalorievegan3.webp",
        "inner-image" => "asset/img/lowcalorievegan/lowcalorievegan3.webp",
        "summary" => "Use storecupboard ingredients to pack umami flavour into this simple vegetarian dish, which gives aubergines centre stage. It makes a tasty meat-free midweek meal.",
        "ingredients" => array(
            "2 aubergines, halved lengthways",
            "2 tsp sesame oil",
            "1 ½ tbsp white miso",
            "1 tbsp mirin",
            "½ tbsp honey",
            "250g pouch cooked brown rice",
            "2 tsp sesame seeds",
            "2 spring onions, finely sliced"
        ),
        "instructions" => array(
            "STEP 1
Heat the oven to 200C/180C fan/gas 6. Score the flesh of the aubergines in a deep criss-cross pattern, being careful not to cut through to the skin. Arrange on a baking tray lined with baking parchment and brush the flesh with the sesame oil. Turn so they’re cut-side down, and roast for 15-20 mins until just softening.",
            "STEP 2
Meanwhile, combine the miso, mirin, honey and 1 tbsp water. Remove the aubergines from the oven and turn so they’re cut-side up, then brush over the miso glaze. Return to the oven for 15-20 mins, or until fully soft and caramelised.",
            "STEP 3
Heat the grill to its highest setting and slide the aubergines under for 5 mins until bubbling (watch closely so the parchment doesn’t catch). Warm the rice following pack instructions, then top with the aubergines, sesame seeds and spring onions."

        )
    ],

    94 => [
        "id" => 94,
        "name" => "One-Pot Harissa Chicken",
        "image" => "asset/img/low-calorie/lowcalorie5.webp",
        "inner-image" => "asset/img/low-calorie/lowcalorie5.webp",
        "summary" => "This hearty chicken casserole is low in fat, packed with veg and flavoured with harissa for a satisfying supper.",
        "ingredients" => array(
            "4 skinless chicken breasts",
            "1 tsp ground cumin",
            "1 tbsp olive oil",
            "1 onion, finely sliced",
            "400g can cherry tomato",
            "2 tbsp harissa paste (we used Belazu Rose Harissa)",
            "1 tbsp clear honey",
            "2 medium courgettes, thickly sliced",
            "400g can chickpea, drained and rinsed",
        ),
        "instructions" => array(
            "STEP 1
Season the chicken breasts all over with the cumin and lots of ground black pepper. Heat the oil in a large non-stick frying pan and cook the chicken with the onion for 4 mins. Turn the chicken over and cook for a further 3 mins. Stir the onions around the chicken regularly as they cook.",
            "STEP 2
Tip the tomatoes and 250ml water into the pan and stir in the harissa, honey, courgettes and chickpeas. Bring to a gentle simmer and cook for 15 mins until the chicken is tender and the sauce has thickened slightly."
        )
    ],


    // lunch recipe:----------------------------------------------------------------------------
    95 => [
        "id" => 95,
        "name" => "Carrot Biryani",
        "image" => "asset/img/lowcalorievegan/lowcalorievegan4.webp",
        "inner-image" => "asset/img/lowcalorievegan/lowcalorievegan4.webp",
        "summary" => "Prepare and cook our low-calorie vegetarian biryani in just 25 minutes using carrot, cashew nuts and Indian spices. Serve with coriander and dollops of yogurt",
        "ingredients" => array(
            "2 tbsp olive oil",
            "1 onion, sliced",
            "1 green chilli, chopped (deseeded if you don’t like it very hot)",
            "1 garlic clove, peeled",
            "1 tbsp garam masala",
            "1 tsp turmeric",
            "3 carrots, grated",
            "2 x 200g pouch brown basmati rice",
            "150g frozen peas",
            "50g roasted cashews",
            "coriander and yogurt, to serve",
        ),
        "instructions" => array(
            "STEP 1
Heat the oil in a large frying pan, tip in the onion with a big pinch of salt and fry until softened, around 5 mins, then add the chilli and crush in the garlic and cook for 1 min more. Stir in the spices with a splash of water and cook for a couple of mins before adding the carrots and stirring well to coat in all of the spices and flavours.",
            "STEP 2
Tip in the rice, peas and cashews, then use the back of your spoon to break up any clumps of rice and combine with the rest of the ingredients, cover and cook over a high heat for 5 mins (it’s nice if a bit of rice catches on the base to give a bit of texture to the dish). Scatter over the coriander with spoonfuls of yogurt, then serve straight from the pan.",
        )
    ],
    96 => [
        "id" => 96,
        "name" => "Spicy Avocado Wraps",
        "image" => "asset/img/low-calorie/lowcalorie8.webp",
        "inner-image" => "asset/img/low-calorie/lowcalorie8.webp",
        "summary" => "Pan-fry vegetarian, chicken-style pieces with lime, chilli and garlic, then pile onto seeded tortilla wraps - cool before assembling if packing for lunch.",
        "ingredients" => array(
            "0.5 x 300g pack mycoprotein chicken-style pieces (or similar vegetarian product), sliced at an angle",
            "generous squeeze juice 0.5 lime",
            "½ tsp mild chilli powder",
            "1 garlic clove, chopped",
            "1 tsp olive oil",
            "2 seeded wraps",
            "1 avocado, halved and stoned",
            "1 roasted red pepper, from a jar",
            "few sprigs coriander, chopped"

        ),
        "instructions" => array(
            "STEP 1
Mix the vegetarian, chicken-style pieces with the lime juice, chilli powder and garlic.",
            "STEP 2
Heat the oil in a non-stick frying pan then fry the pieces for a couple of mins, while you warm the wraps following the pack instructions or if you have a gas hob, heat them over the flame to slightly char them. Do not let them dry out or they are difficult to roll.",
            "STEP 3
Squash half an avocado onto each wrap, add the peppers to the pan to warm them through then pile onto the wraps with the chicken-style pieces, and sprinkle over the coriander. Roll up, cut in half and eat with your fingers."


        )
    ],
















];
