COOKS NOTES + SUBSTITUTES:
Almond ‘Hummus’ recipe here.
Boiled Eggs recipe here.
Fried Eggs recipe here.
Lentil Balls recipe here.
Oyster Sauce substitute soy sauce, coconut aminos or hoisin sauce.
Pesto recipe here.
Steamed Rice recipe here.
*Stonesoup spice recipe here or substitute 1 teaspoon each smoked paprika, ground cumin and ground coriander.
Poached Eggs 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] Spiced Cabbage with Feta
CABBAGE (20 minutes)
Cook cabbage as per recipe but don’t add the feta, herbs or nuts. Refrigerate for up to a week or freeze. To serve warm in a pan with a little oil and top with feta, herbs and nuts.
[7] Rainbow Veg
RAINBOW VEG (10 minutes)
Prep veg as per recipe. Refrigerate for up to a week. Don’t freeze.
INGREDIENT STORAGE Best Practices
Also see the WASTE AVOIDANCE STRATEGY with each recipe for tips on preserving ingredients for longer periods if required.
VEGGIES
cabbage – will keep wrapped in a plastic bag in the fridge for weeks if not months.
green herbs – in the fridge wrapped in a plastic bag.
green onions (scallions) – 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.
iceberg lettuce – in the fridge wrapped in a plastic bag.
red capsicum (bell pepper) – in the fridge wrapped in a plastic bag.
zucchini (courgettes) – 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.
garlic – in a dark pantry. I keep mine in a brown paper bag to avoid sprouting.
carrots – will keep wrapped in a plastic bag in the fridge for weeks if not months.
beets – in the fridge wrapped in a plastic bag.
cauliflower – in the fridge wrapped in a plastic bag.
stone fruit – in the fridge wrapped in a plastic bag.
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.
minced (ground) chicken – in the fridge in the packaging it was purchased in.
salmon – 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.
DAIRY
feta – in the fridge. Will keep for months in an unopened package.
butter – in the fridge in the packaging it was purchased in.
ricotta – in the fridge in the packaging it was purchased in.
cream – in the fridge in the packaging it was purchased in.
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