COOKS NOTES + SUBSTITUTES:
Almond ‘Hummus’ recipe here.
Boiled Eggs recipe here.
Cashew Sauce recipe here.
Cashew Yoghurt recipe here.
Cooked Lentils recipe here.
Protein Ideas quick pulled chicken, meat, sausages, lentils, chickpeas, boiled eggs, canned tuna or other fish, bacon.
Macadamia ‘Ricotta’ recipe here.
Unless otherwise stated all cans are 400g / 14oz.
Standard bag of salad = approx 150g (5oz).
‘PREP AHEAD’ POSSIBILITIES
Here are suggestions for things you can possibly prepare ahead. They’re just suggestions though so please don’t feel like you need to devote your weekend to getting these steps done! It’s totally up to you.
[2] Broccoli Hummus with Spicy Sausage
HUMMUS + SAUSAGE (30 minutes)
Keep the hummus separate from the spicy meat and keep the parsley / spinach separate too. Hummus and meat will keep in the fridge for 1-2 weeks or can be frozen. To serve allow hummus to come to room temp and reheat sausage until really hot.
[3] Anti-Cancer Mushroom Soup
SOUP (30 minutes)
Yes! Just cook soup as per the recipe but keep the yoghurt separately. Leftovers will keep in the fridge for up to 2 weeks or can be frozen. To serve, bring back to a simmer and top with yoghurt.
[4] Almost Moussaka
SOUP (30 minutes)
Just keep the ricotta separately until you’ve reheated the mushrooms and beef.
[5] Pan Fried Fish with Cashew Sauce
SAUCE (10 minutes)
Make sauce as per recipe. Keep in an airtight jar in the fridge for 1-2 weeks. Can be frozen. Fish is best cooked freshly.
INGREDIENT STORAGE Best Practices
Also see the WASTE AVOIDANCE STRATEGY with each recipe for tips on preserving ingredients for longer periods if required.
VEGGIES
onions – in a dark pantry.
green herbs – in the fridge wrapped in a plastic bag.
broccoli – in the fridge wrapped in a plastic bag.
garlic – in a dark pantry. I keep mine in a brown paper bag to avoid sprouting.
kale – in the fridge wrapped in a plastic bag.
lemons – in the fridge wrapped in a plastic bag. Can be kept at room temp if you prefer but will last longer in the fridge.
mushrooms – in a brown paper bag in the fridge to avoid sweating.
salad leaves – store sealed bag in the fridge. If buying loose leaves, wash and spin dry in a salad spinner then wrap loosely in paper towel and place inside plastic bag. Push out most of the air and seal. Store in the fridge.
PROTEIN
minced (ground) beef – in the fridge in the packaging it was purchased in.
sausages – in the fridge in the packaging they were purchased in.
fish fillets – in the fridge. Get your fishmonger to pack them with a small bag of ice to keep as cold as possible.
DAIRY
blue cheese – in the fridge in the packaging it was purchased in.
ricotta – in the fridge in the packaging it was purchased in.
yoghurt – in the fridge in the packaging it was purchased in.
