Uses: lettuce, eggplant, 2 green + 1 red + 1 orange bell pepper, 5 tomatoes, 3 yellow squash, 4 cucumbers, watermelon, spaghetti squash, okra, box of cherry tomatoes.
Red and orange bell pepper + 2 yellow squash, diced and roasted at 425F for 20–25 min until edges caramelize. Served over warm rye berries or rice with garlicky white beans, torn lettuce, and a lemon vinaigrette. Roasted-and-composed, not stewed — a different texture and flavor from a ratatouille.
🍼 Baby: soft roasted pepper and squash pieces (skins removed, diced small), mashed white beans, soft rye berries or rice, drizzle of olive oil. No dressing, no added salt.
LDL: peppers for vitamin C, white beans for soluble fiber, olive oil as the only added fat.
Whole eggplant charred/roasted until collapsed, then mashed and cooked down with 2 of the tomatoes, ginger, garlic, cumin, turmeric, and garam masala. Smoky and distinct — nothing like a stewed veg medley. Served with rice or rye berries and a cooling cucumber-yogurt raita (uses one cucumber).
🍼 Baby: plain mashed eggplant pulled before spices go in, plain rice, plain yogurt-cucumber (no garlic, no salt), drizzle of olive oil.
LDL: eggplant is a solid soluble-fiber vegetable; dish is otherwise plant-forward with only a light yogurt finish.
Diced cucumber, halved cherry tomatoes, chickpeas, thin red onion, crumbled feta, and torn lettuce, dressed with olive oil, lemon, and dried oregano. Bright and no-cook — the lemon vinaigrette carries it, not miso-tahini.
🍼 Baby: soft mashed chickpeas, diced cucumber, quartered cherry tomatoes. No feta, no dressing — drizzle of olive oil instead.
LDL: chickpeas for soluble fiber, olive oil as primary fat, feta kept light.
A riff on the fish-and-okra stew you've loved before: white fish fillets simmered in a tomato stew with the okra, both green bell peppers, garlic, onion, and warm spices, finished with lemon (or dried lime if you have loomi on hand). Served over basmati rice.
🍼 Baby: plain flaked fish (check carefully for bones), soft-cooked okra pieces, plain rice, drizzle of olive oil. No spice, no salt.
LDL: lean white fish plus okra, which has real soluble-fiber/mucilage benefit for cholesterol; olive oil throughout.
Roasted spaghetti squash, shredded into strands, tossed with a quick garlic-tomato pan sauce, tinned sardines, wilted lettuce or arugula, lemon, and olive oil. Same bones as the sardine pasta you loved, swapping in the squash.
🍼 Baby: soft squash strands, flaked sardine (boneless variety if possible, check thoroughly), quartered tomato, drizzle of olive oil. No garlic raw, no chili.
LDL: sardines are the top omega-3 source in the plan; spaghetti squash is a lower-carb, higher-fiber stand-in for pasta.
Salmon rubbed with lemon zest, garlic, dill or parsley, and olive oil, roasted at 400F for 12–15 min — a cleaner, more interesting prep than a miso glaze. Side of simple lettuce salad with lemon vinaigrette, plus a separate watermelon, cucumber, and fresh mint salad (lime, pinch of salt) to close out the melon and remaining cucumbers.
🍼 Baby: plain flaked salmon (check carefully for bones), a few small soft lettuce pieces, watermelon cut into small deseeded pieces, diced cucumber. No lime, mint, salt, or dressing on baby's portion.
LDL: second omega-3 anchor of the plan alongside sardines; olive oil throughout, no saturated fat from the sauce.
From the video you sent — remaining tomatoes and a whole garlic bulb roasted at 400F (200C) for 40 min with olive oil, salt, pepper, and chili flakes. Toss through with butter beans and a splash of stock (thickens the sauce), capers, olives, lemon zest, fresh basil, and the squeezed-out roasted garlic. Warm through 5 min on the stove. Cod fillet baked separately in olive oil and salt, 8–10 min, served on top.
🍼 Baby: plain flaked cod (check carefully for bones), soft roasted tomato, mashed butter beans, drizzle of olive oil. No capers, olives, chili flakes, or added salt.
LDL: lean white fish plus butter beans for soluble fiber, olive oil as the only added fat — no butter despite the name.