COOKS NOTES + SUBSTITUTES:
Dairy-Free Pesto recipe here.
Fried Rice recipe here.
Japanese Omelette recipe here.
Steamed Rice recipe here.
Tomato Ketchup substitute tomato passata or puree or skip it.
Zucchini Pizza – 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.
[1] Smoky Cauli Taco Bowls
CAULI (30 minutes)
Roast cauli with the paprika as per recipe but don’t add the remaining ingredients. Refrigerate for up to 2 weeks or freeze. To serve warm in a pan with a little oil and serve with avocado / sour cream, nuts, coriander (cilantro) and hot sauce.
[4] Broccoli & Basil Meatzza
MEATZZA (30 minutes)
Make meatzza but don’t add the basil. Refrigerate for up to 2 weeks or freeze. To serve warm in the oven (200C / 400F) for 10 mins. Then top with basil.
[5] Smoked Salmon Tart
TART (30 minutes)
Cook tart with as per recipe but don’t add the salmon or salad. Refrigerate for up to 2 weeks. Don’t freeze. Serve chilled or warm in the oven (200C / 400F) for 5-10 mins. Top with salmon and serve salad on the side.
INGREDIENT STORAGE Best Practices
Also see the WASTE AVOIDANCE STRATEGY with each recipe for tips on preserving ingredients for longer periods if required.
VEGGIES
cauliflower – in the fridge wrapped in a plastic bag.
avocado – store at room temperature to avoid browning. Once cut, cover the surface with cling wrap and store in the fridge. Keeping the stone in the cut avocado helps.
green herbs – in the fridge wrapped in a plastic bag.
zucchini (courgettes) – in the fridge wrapped in a plastic bag.
limes – in the fridge wrapped in a plastic bag. Can be kept at room temp if you prefer but will last longer in the fridge.
cabbage – will keep wrapped in a plastic bag in the fridge for weeks if not months.
broccoli – in the fridge wrapped in a plastic bag.
baby spinach / 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.
frozen spinach – in the freezer in the packaging they were purchased in.
PROTEIN
chicken thigh fillets – in the fridge in the packaging they were purchased in.
eggs – I keep mine in the pantry because we eat a lot of eggs. Will last much longer in the fridge.
minced (ground) beef – in the fridge in the packaging it was purchased in.
smoked salmon – in the fridge in the packaging it was purchased in. Once opened store in a ziplock bag or airtight container in the fridge.
DAIRY
sour cream – in the fridge in the packaging it was purchased in.
bocconcini / mozzarella – keep in the fridge in a sealed container. Pre-packaged tubs will last much longer than from the deli.
cream – in the fridge in the packaging it was purchased in.
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Old Format ‘Print Friendly’ Meal Plan
