Recipe (1) - *Lunch:* Seafood Risotto 
*Italian Cuisine*

**Ingredients:**

- 300 grams of seafood mix (Mussels, calamari, shrimps)
- 1 large onion, diced
- 2 cloves garlic, minced
- 1.5 cups Arborio rice
- 1 cup dry white wine
- 4 cups seafood stock
- 2 tablespoons olive oil
- Salt and black pepper to taste
- Flat-leaf parsley, for garnish
- Grated Parmesan cheese, for serving

**Instructions:**

1. In a large pot, heat the olive oil over medium heat. Add the onion and garlic and sauté until it is translucent.
2. Add the Arborio rice and toast for a couple of minutes. Then, add the wine and stir until it is absorbed.
3. Gradually add the seafood stock, one ladle at a time, stirring continuously, until the stock is absorbed before adding more. This will take approximately 18-20 minutes.
4. Add the seafood mix, stir, then cover and cook for about 5 more minutes, or until the seafood is cooked through.
5. Season with salt and pepper to taste.
6. Serve hot, garnished with parsley and a sprinkle of parmesan.

**Grocery List:**

- Seafood mix (300 grams)
- 1 large onion
- 2 cloves garlic
- Arborio rice (1.5 cups)
- Dry white wine (1 cup)
- Seafood stock (4 cups)
- Olive oil (2 tablespoons)
- Flat leaf parsley 
- Parmesan cheese
- Salt 
- Black pepper 

**Nutritional Information:**

- *Calories per Serving:* Approximately 400 calories
- *Servings per Recipe:* About 4 servings

Recipe (2) - *Breakfast*: Italian Sunflower Seed Pancakes

**Ingredients:**

- 1 cup flour
- 1 tablespoon sugar
- 2 teaspoons baking powder
- Pinch of salt
- 1 cup milk
- 1 egg
- 2 tablespoons sunflower oil
- ½ cup sunflower seeds
- Some extra sunflower seeds for garnish and small amount of oil for cooking

**Instructions:**

1. Combine the flour, sugar, baking powder, and salt in a large bowl.
2. In another bowl, beat the milk, egg, and sunflower oil together.
3. Slowly pour the liquid ingredients into the dry ingredients whilst stirring.
4. Stir in the sunflower seeds.
5. Heat a griddle to medium heat and brush with a small amount of oil.
6. Pour ¼ cup of batter onto griddle for each pancake.
7. Cook until bubbles appear on the surface, then flip and cook until golden brown.
8. Garnish pancakes with some extra sunflower seeds.
9. Serve hot.

**Grocery List:**

- Flour (1 cup)
- Sugar (1 tablespoon)
- Baking powder (2 teaspoons)
- Salt (pinch)
- Milk (1 cup)
- 1 egg
- Sunflower oil (2 tablespoons + extra for cooking)
- Sunflower seeds (½ cup + extra for garnish)

**Nutritional Information:**

- *Calories per Serving:* Approximately 350 calories
- *Servings per Recipe:* About 3 servings