recipes.txt

[RECIPE NAME]: Vietnamese Rice Paper Veggie Rolls with Peanut Sauce
[CUISINE]: Vietnamese
[TIME OF DAY]: Lunch
[INGREDIENT TYPE]: Vegetables
[DIETARY RESTRICTION]: Vegan
[CORE INGREDIENTS]: rice paper, carrots, cucumber, peanut sauce
[DESCRIPTION]: Fresh and crunchy Vietnamese rolls filled with colorful veggies and herbs, served with a creamy peanut dipping sauce.
[STEPS]: Dip rice paper in warm water until soft. Fill with thinly sliced veggies and herbs. Roll tightly and serve with peanut sauce.
[END]

[RECIPE NAME]: Greek Yogurt Parfait with Berries and Granola
[CUISINE]: Greek-American
[TIME OF DAY]: Breakfast
[INGREDIENT TYPE]: Dairy, Fruits
[DIETARY RESTRICTION]: Vegetarian
[CORE INGREDIENTS]: Greek yogurt, berries, granola, honey
[DESCRIPTION]: A layered breakfast parfait that’s both nutritious and delicious.
[STEPS]: Layer Greek yogurt, fresh berries, and granola in a glass. Drizzle with honey. Serve chilled.
[END]

[RECIPE NAME]: Chickpea and Spinach Curry
[CUISINE]: Indian
[TIME OF DAY]: Dinner
[INGREDIENT TYPE]: Legumes, Leafy Greens
[DIETARY RESTRICTION]: Vegan, Gluten-Free
[CORE INGREDIENTS]: chickpeas, spinach, tomatoes, spices
[DESCRIPTION]: A hearty Indian curry packed with protein and iron-rich spinach.
[STEPS]: Sauté onions and spices. Add tomatoes and chickpeas. Simmer with spinach until cooked. Serve with rice.
[END]

[RECIPE NAME]: Caprese Salad Skewers
[CUISINE]: Italian
[TIME OF DAY]: Snack
[INGREDIENT TYPE]: Vegetables, Dairy
[DIETARY RESTRICTION]: Vegetarian, Gluten-Free
[CORE INGREDIENTS]: cherry tomatoes, mozzarella balls, basil, balsamic glaze
[DESCRIPTION]: Mini Caprese salads on a stick—perfect for a refreshing snack.
[STEPS]: Thread tomatoes, mozzarella, and basil on skewers. Drizzle with balsamic glaze.
[END]

[RECIPE NAME]: Tofu and Broccoli Stir Fry
[CUISINE]: Chinese
[TIME OF DAY]: Dinner
[INGREDIENT TYPE]: Soy, Vegetables
[DIETARY RESTRICTION]: Vegan, Gluten-Free
[CORE INGREDIENTS]: tofu, broccoli, soy sauce, sesame oil
[DESCRIPTION]: A savory Chinese stir-fry with crispy tofu and nutrient-packed broccoli.
[STEPS]: Pan-fry tofu until golden. Stir-fry broccoli. Add tofu and sauce. Cook until coated and hot.
[END]

[RECIPE NAME]: Sweet Potato and Kale Hash
[CUISINE]: American
[TIME OF DAY]: Breakfast
[INGREDIENT TYPE]: Root Vegetables, Leafy Greens
[DIETARY RESTRICTION]: Vegan, Gluten-Free
[CORE INGREDIENTS]: sweet potatoes, kale, onions, garlic
[DESCRIPTION]: A nourishing hash that’s hearty and full of flavor.
[STEPS]: Sauté diced sweet potatoes and onions until soft. Add chopped kale and cook until wilted. Season and serve warm.
[END]

[RECIPE NAME]: Shakshuka with Feta
[CUISINE]: Middle Eastern
[TIME OF DAY]: Breakfast
[INGREDIENT TYPE]: Eggs, Vegetables
[DIETARY RESTRICTION]: Vegetarian, Gluten-Free
[CORE INGREDIENTS]: eggs, tomatoes, bell pepper, feta
[DESCRIPTION]: Poached eggs in a spicy tomato and pepper sauce, topped with crumbled feta.
[STEPS]: Sauté onions and peppers. Add tomatoes and spices. Crack in eggs and cook until set. Sprinkle with feta before serving.
[END]

[RECIPE NAME]: Avocado Toast with Radish and Microgreens
[CUISINE]: American
[TIME OF DAY]: Breakfast
[INGREDIENT TYPE]: Grains, Vegetables
[DIETARY RESTRICTION]: Vegan
[CORE INGREDIENTS]: whole grain bread, avocado, radish, microgreens
[DESCRIPTION]: A trendy and healthy toast packed with creamy avocado and crisp veggies.
[STEPS]: Toast bread. Mash avocado with salt and pepper. Spread on toast. Top with sliced radish and microgreens.
[END]

[RECIPE NAME]: Korean Bibimbap Bowl
[CUISINE]: Korean
[TIME OF DAY]: Lunch
[INGREDIENT TYPE]: Rice, Vegetables, Eggs
[DIETARY RESTRICTION]: Vegetarian, Gluten-Free (if using tamari)
[CORE INGREDIENTS]: rice, spinach, carrots, egg, gochujang
[DESCRIPTION]: A mixed rice bowl with sautéed vegetables, fried egg, and spicy sauce.
[STEPS]: Cook rice. Sauté spinach and carrots. Fry egg. Arrange veggies and egg over rice. Serve with gochujang.
[END]

[RECIPE NAME]: Quinoa and Black Bean Bowl
[CUISINE]: Mexican-Inspired
[TIME OF DAY]: Lunch
[INGREDIENT TYPE]: Grains, Legumes
[DIETARY RESTRICTION]: Vegan, Gluten-Free
[CORE INGREDIENTS]: quinoa, black beans, avocado, salsa
[DESCRIPTION]: A protein-packed bowl full of Mexican flavors.
[STEPS]: Cook quinoa. Top with black beans, diced avocado, and a generous spoon of salsa. Serve warm or cold.
[END]

[RECIPE NAME]: Teriyaki Tofu Stir Fry
[CUISINE]: Japanese
[TIME OF DAY]: Dinner
[INGREDIENT TYPE]: Soy, Vegetables
[DIETARY RESTRICTION]: Vegan
[CORE INGREDIENTS]: tofu, broccoli, bell peppers, teriyaki sauce
[DESCRIPTION]: A savory stir-fry with crispy tofu and colorful vegetables in a sweet-salty teriyaki glaze.
[STEPS]: Pan-fry tofu until golden. Stir-fry broccoli and bell peppers. Add tofu and teriyaki sauce. Simmer until heated through.
[END]

[RECIPE NAME]: Grilled Salmon with Lemon and Dill
[CUISINE]: American
[TIME OF DAY]: Dinner
[INGREDIENT TYPE]: Seafood, Herbs
[DIETARY RESTRICTION]: Dairy-Free, Gluten-Free
[CORE INGREDIENTS]: salmon, lemon, dill, olive oil
[DESCRIPTION]: A light and flavorful grilled salmon dish with fresh herbs and citrus.
[STEPS]: Season salmon with salt, dill, and lemon juice. Grill until flaky. Drizzle with olive oil before serving.
[END]

[RECIPE NAME]: Creamy Truffle Mushroom Pasta
[CUISINE]: Italian
[TIME OF DAY]: Dinner
[INGREDIENT TYPE]: Grains, Vegetables
[DIETARY RESTRICTION]: Vegetarian
[CORE INGREDIENTS]: pasta, mushrooms, cream, truffle oil
[DESCRIPTION]: Rich and luxurious pasta with earthy mushrooms and aromatic truffle oil.
[STEPS]: Cook pasta. Sauté mushrooms. Add cream and simmer. Mix in pasta and truffle oil. Serve warm.
[END]

[RECIPE NAME]: Italian Pasta with Fresh Tomato Sauce
[CUISINE]: Italian
[TIME OF DAY]: Lunch
[INGREDIENT TYPE]: Grains, Vegetables
[DIETARY RESTRICTION]: Vegetarian
[CORE INGREDIENTS]: spaghetti, tomatoes, basil, olive oil
[DESCRIPTION]: A simple yet flavorful pasta dish made with fresh ingredients.
[STEPS]: Cook spaghetti. Sauté chopped tomatoes with garlic and olive oil. Mix in basil. Toss with pasta and serve.
[END]

[RECIPE NAME]: Zucchini Lasagna Boats
[CUISINE]: Italian-American
[TIME OF DAY]: Dinner
[INGREDIENT TYPE]: Vegetables, Dairy
[DIETARY RESTRICTION]: Vegetarian, Gluten-Free
[CORE INGREDIENTS]: zucchini, ricotta, marinara, mozzarella
[DESCRIPTION]: A low-carb twist on classic lasagna served inside zucchini halves.
[STEPS]: Slice zucchinis in half and scoop out centers. Fill with ricotta and marinara. Top with mozzarella. Bake until bubbly.
[END]

[RECIPE NAME]: Chicken Tikka with Naan
[CUISINE]: Indian
[TIME OF DAY]: Dinner
[INGREDIENT TYPE]: Poultry, Grains
[DIETARY RESTRICTION]: Gluten-Free (if using GF naan)
[CORE INGREDIENTS]: chicken, yogurt, spices, naan
[DESCRIPTION]: Tender grilled chicken marinated in yogurt and spices, served with warm naan bread.
[STEPS]: Marinate chicken in yogurt and spices. Grill until cooked through. Serve with warm naan.
[END]

[RECIPE NAME]: Turmeric Lentil Soup
[CUISINE]: Middle Eastern
[TIME OF DAY]: Lunch
[INGREDIENT TYPE]: Legumes, Vegetables
[DIETARY RESTRICTION]: Vegan, Gluten-Free
[CORE INGREDIENTS]: lentils, carrots, turmeric, onion
[DESCRIPTION]: A warming and healing soup packed with earthy lentils and anti-inflammatory turmeric.
[STEPS]: Sauté onions and carrots. Add lentils, turmeric, and water. Simmer until lentils are tender. Blend if desired.
[END]

[RECIPE NAME]: Avocado Chickpea Salad Sandwich
[CUISINE]: American
[TIME OF DAY]: Lunch
[INGREDIENT TYPE]: Legumes, Vegetables
[DIETARY RESTRICTION]: Vegan
[CORE INGREDIENTS]: chickpeas, avocado, lemon juice, bread
[DESCRIPTION]: Creamy and protein-rich sandwich with mashed chickpeas and avocado.
[STEPS]: Mash chickpeas with avocado and lemon juice. Spread on bread with lettuce or tomato if desired.
[END]

[RECIPE NAME]: Mediterranean Couscous Salad
[CUISINE]: Mediterranean
[TIME OF DAY]: Lunch
[INGREDIENT TYPE]: Grains, Vegetables
[DIETARY RESTRICTION]: Vegetarian
[CORE INGREDIENTS]: couscous, cucumber, feta, olives
[DESCRIPTION]: A light and zesty salad with fresh veggies and tangy feta cheese.
[STEPS]: Cook couscous. Toss with chopped vegetables, olives, and crumbled feta. Drizzle with olive oil and lemon juice.
[END]

[RECIPE NAME]: Peanut Butter Banana Oat Smoothie
[CUISINE]: American
[TIME OF DAY]: Breakfast
[INGREDIENT TYPE]: Fruits, Grains
[DIETARY RESTRICTION]: Vegetarian, Gluten-Free (if using GF oats)
[CORE INGREDIENTS]: banana, oats, peanut butter, almond milk
[DESCRIPTION]: A creamy, energizing smoothie that's great for mornings or post-workout.
[STEPS]: Blend banana, oats, peanut butter, and almond milk until smooth. Serve cold.
[END]

[RECIPE NAME]: Stuffed Bell Peppers with Quinoa
[CUISINE]: Mexican-Inspired
[TIME OF DAY]: Dinner
[INGREDIENT TYPE]: Grains, Vegetables
[DIETARY RESTRICTION]: Vegetarian, Gluten-Free
[CORE INGREDIENTS]: bell peppers, quinoa, black beans, cheese
[DESCRIPTION]: Colorful bell peppers filled with a flavorful quinoa and bean mixture, topped with melted cheese.
[STEPS]: Cook quinoa and mix with beans and seasoning. Stuff into halved bell peppers. Top with cheese. Bake until tender.
[END]

[RECIPE NAME]: Spicy Hummus and Veggie Wrap
[CUISINE]: Mediterranean
[TIME OF DAY]: Lunch
[INGREDIENT TYPE]: Legumes, Vegetables
[DIETARY RESTRICTION]: Vegan
[CORE INGREDIENTS]: hummus, cucumber, carrots, spinach, tortilla
[DESCRIPTION]: A zesty and fresh veggie wrap with creamy hummus and crunchy vegetables.
[STEPS]: Spread spicy hummus on tortilla. Layer sliced cucumber, carrots, and spinach. Roll and slice.
[END]

[RECIPE NAME]: Overnight Chia Pudding
[CUISINE]: American
[TIME OF DAY]: Breakfast
[INGREDIENT TYPE]: Seeds, Fruits
[DIETARY RESTRICTION]: Vegan, Gluten-Free
[CORE INGREDIENTS]: chia seeds, almond milk, maple syrup, berries
[DESCRIPTION]: A prep-ahead breakfast that’s packed with fiber and nutrients.
[STEPS]: Mix chia seeds with almond milk and maple syrup. Refrigerate overnight. Top with berries before serving.
[END]

[RECIPE NAME]: Eggplant Parmesan Bake
[CUISINE]: Italian
[TIME OF DAY]: Dinner
[INGREDIENT TYPE]: Vegetables, Dairy
[DIETARY RESTRICTION]: Vegetarian
[CORE INGREDIENTS]: eggplant, marinara, mozzarella, parmesan
[DESCRIPTION]: A comforting baked dish of layered eggplant, rich tomato sauce, and melted cheese.
[STEPS]: Layer baked eggplant slices with marinara and cheese in a dish. Bake until golden and bubbly.
[END]

[RECIPE NAME]: Asian Cucumber Salad
[CUISINE]: Asian-Inspired
[TIME OF DAY]: Snack
[INGREDIENT TYPE]: Vegetables
[DIETARY RESTRICTION]: Vegan, Gluten-Free
[CORE INGREDIENTS]: cucumber, rice vinegar, sesame oil, chili flakes
[DESCRIPTION]: A crisp, tangy, and slightly spicy cucumber salad that refreshes the palate.
[STEPS]: Slice cucumber thinly. Toss with vinegar, sesame oil, and chili flakes. Chill before serving.
[END]

[RECIPE NAME]: Falafel Lettuce Wraps
[CUISINE]: Middle Eastern
[TIME OF DAY]: Lunch
[INGREDIENT TYPE]: Legumes, Vegetables
[DIETARY RESTRICTION]: Vegan, Gluten-Free
[CORE INGREDIENTS]: falafel, lettuce leaves, tahini sauce, cucumber
[DESCRIPTION]: A light and nutritious twist on traditional falafel served in crisp lettuce wraps.
[STEPS]: Cook falafel. Place in lettuce leaves. Top with sliced cucumber and drizzle with tahini sauce.
[END]

[RECIPE NAME]: Miso Soup with Tofu and Seaweed
[CUISINE]: Japanese
[TIME OF DAY]: Snack
[INGREDIENT TYPE]: Soy, Seaweed
[DIETARY RESTRICTION]: Vegan, Gluten-Free
[CORE INGREDIENTS]: miso paste, tofu, wakame, green onions
[DESCRIPTION]: A comforting Japanese soup with umami-rich miso broth, soft tofu, and seaweed.
[STEPS]: Dissolve miso paste in hot water. Add cubed tofu and rehydrated wakame. Garnish with green onions.
[END]

[RECIPE NAME]: Coconut Chickpea Stew
[CUISINE]: African-Inspired
[TIME OF DAY]: Dinner
[INGREDIENT TYPE]: Legumes, Coconut Milk
[DIETARY RESTRICTION]: Vegan, Gluten-Free
[CORE INGREDIENTS]: chickpeas, coconut milk, tomatoes, spinach
[DESCRIPTION]: A rich and hearty stew with creamy coconut milk and warming spices.
[STEPS]: Sauté onions and spices. Add tomatoes and chickpeas. Pour in coconut milk and simmer with spinach.
[END]

[RECIPE NAME]: Savory Oatmeal with Mushrooms and Spinach
[CUISINE]: American
[TIME OF DAY]: Breakfast
[INGREDIENT TYPE]: Grains, Vegetables
[DIETARY RESTRICTION]: Vegan
[CORE INGREDIENTS]: oats, mushrooms, spinach, vegetable broth
[DESCRIPTION]: A savory take on oats packed with umami mushrooms and tender greens.
[STEPS]: Cook oats in vegetable broth. Sauté mushrooms and spinach. Combine and season to taste.
[END]

[RECIPE NAME]: Roasted Cauliflower Tacos with Slaw
[CUISINE]: Mexican-Inspired
[TIME OF DAY]: Dinner
[INGREDIENT TYPE]: Vegetables, Grains
[DIETARY RESTRICTION]: Vegan
[CORE INGREDIENTS]: cauliflower, tortillas, cabbage slaw, lime
[DESCRIPTION]: Crispy roasted cauliflower tucked into tortillas and topped with tangy slaw.
[STEPS]: Roast cauliflower with spices. Warm tortillas. Fill with cauliflower and slaw. Squeeze lime over the top.
[END]