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Boricha: roasted barley simmered into a nutty, toasty, faintly sweet brown tea, drunk cold all summer instead of water. No sugar at all.

A cold-noodle bowl built for lunch: crisp lemongrass tofu, rice noodles, herbs and a sharp lime dressing. Assembles from the fridge in minutes once the tofu is done.

Medjool dates blitzed to a sticky paste with peanut butter, oats, cocoa and chia, rolled into bites and chilled. Naturally sweet with no added sugar.

Oats soaked overnight in plant milk with grated apple, lemon and raisins, then loosened with yogurt in the morning and topped with almonds. Five minutes of work the night before, and breakfast is already made.

The five-minute-tonight, grab-and-go-tomorrow breakfast. Oats soften in the fridge overnight into a creamy, spoonable pot that tastes like a peanut butter and banana sandwich.

Very ripe plantains fried until the sugars caramelize into dark, sticky edges and the middles turn to custard. Three ingredients and about ten minutes.

No cooking, one bowl, fifteen minutes. Chickpeas, cucumber, tomato and kalamata olives tossed in a sharp lemon and red wine vinegar dressing, with plenty of parsley and mint. Holds its own as a light lunch or shrinks to a side.