COOKS NOTES + SUBSTITUTES:
Baharat (spice) substitute 1 teaspoon each ground cumin, coriander and smoked paprika.
Boiled Eggs recipe here.
Chicken drumsticks – substitute boneless chicken thigh or breast fillets.
Colcannon – cooked protein alternatives to fried eggs include sausages, roast chicken, canned tuna and black olives, pan fried fish, slow cooked meat, cooked lentils or chickpeas.
Cooked Lentils recipe here.
Fried Eggs recipe here.
Lamb Shanks recipe here to serve with Colcannon
Mashed potato recipe here.
Osso Buco recipe here to serve with Colcannon.
Pure Stevia Powder or use 1-2 tablespoons granular stevia (like Natvia) or 2-3 tablespoons white or brown sugar.
Tuscan Greens Soup recipe here (keto substitute for cabbage soup).
Steamed Rice recipe here.
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] Creamy Cabbage & Almond Soup
SOUP (30 minutes)
Make soup as per recipe but don’t add the roast almonds. Refrigerate for up to 2 weeks or freeze. To serve bring back to a simmer and top with nuts.
[3] Cauli Colcannon
CAULI (30 minutes)
Make cauli as per recipe but don’t add the eggs / cooked protein. Refrigerate for up to 2 weeks or freeze. To serve warm in a pan with a little oil or butter. Top with freshly fried eggs or your choice of cooked protein.
[4] Middle Eastern Shepherds Pie
PIE (45 minutes)
Make pie as per recipe. Refrigerate for up to 2 weeks or freeze. To serve warm in the oven (200C / 400F) for about 15 minutes.
[7] Rainbow Veg
VEG (10 minutes)
Grate 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.
thyme – in the fridge wrapped in a plastic bag.
zucchini (courgettes) – in the fridge wrapped in a plastic bag.
cauliflower – in the fridge wrapped in a plastic bag.
kale – in the fridge wrapped in a plastic bag.
broccoli – 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.
carrots – will keep wrapped in a plastic bag in the fridge for weeks if not months.
beetroots – in the fridge wrapped in a plastic bag.
PROTEIN
chicken drumsticks – 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.
fish fillets – in the fridge. Get your fishmonger to pack them with a small bag of ice to keep as cold as possible.
DAIRY
butter / milk – in the fridge in the packaging it was purchased in.
yoghurt – in the fridge in the packaging it was purchased in.
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