COOKS NOTES + SUBSTITUTES:
Boiled Eggs recipe here.
Broccoli frozen is fine. Use 1 packet (or 2 if you’re really hungry and love broccoli).
Cashew Yoghurt recipe here.
Cooked Lentils recipe here.
Dairy-Free Pesto recipe here.
Nut Butter use any nut butter like almond, peanut, cashew or tahini.
Oyster Sauce substitute soy sauce, coconut aminos or hoisin sauce.
Pesto recipe here.
Steamed Rice recipe here.
Tuscan Greens Soup 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] Pea & Pesto Soup
SOUP (15 minutes)
Make soup as per recipe. Refrigerate for up to a week or freeze. To serve bring back to a simmer.
[4] Sausage Mushroom + Feta Hash
HASH (15 minutes)
Just cook as per the recipe but keep the herbs separately. Leftovers will keep in the fridge for up to 2 weeks or can be frozen. To serve, warm in a pan with a little oil and top with herbs.
INGREDIENT STORAGE Best Practices
Also see the WASTE AVOIDANCE STRATEGY with each recipe for tips on preserving ingredients for longer periods if required.
VEGGIES
frozen peas – in the freezer in the packaging they were purchased in.
broccoli – in the fridge wrapped in a plastic bag.
cabbage – will keep wrapped in a plastic bag in the fridge for weeks if not months.
parsley – 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
chicken – in the fridge in the packaging it was purchased in.
eggs – I keep mine in the pantry because we eat a lot of eggs. Will last much longer in the fridge.
salmon or other fish – in the fridge in the packaging it was purchased in. I get the fishmonger to wrap up a bag of ice to keep as cold as possible.
sausages – in the fridge in the packaging they were purchased in.
DAIRY
butter – in the fridge in the packaging it was purchased in.
feta – in the fridge. Will keep for months in an unopened package.
yoghurt – in the fridge in the packaging it was purchased in.
