COOKS NOTES + SUBSTITUTES:
Almond ‘Hummus’ recipe here.
Cashew Yoghurt recipe here.
Cooked Lentils recipe here.
Cooked Protein Ideas quick pulled chicken, meat, sausages, lentils, chickpeas, boiled eggs, canned tuna or other fish, bacon. Full list here.
Steamed Rice recipe here.
Red Chillies substitute other chilli peppers like serrano, jalapeno or Thai birds eye.
Tahini is a sesame seed paste. Substitute almond, cashew or other nut butter.
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] Green Bowls
GREENS (15 minutes)
Cook as per recipe. Season with soy and vinegar but don’t add the sauce or roast macadamias. Refrigerate for up to 2 weeks or freeze. To serve warm in a pan with a little oil.
SAUCE (5 minutes)
Make sauce as per recipe. Refrigerate for up to 2 weeks or freeze. Serve chilled or at room temp.
[4] Beef Broccolini & Basil
BEEF + BROCCOLINI (15 minutes)
Cook beef and broccolini as per recipe. Don’t add the lemon or basil. Refrigerate for up to 2 weeks or freeze. To serve warm in a pan with a little oil. Season with lemon juice and toss in basil just before serving.
INGREDIENT STORAGE Best Practices
Also see the WASTE AVOIDANCE STRATEGY with each recipe for tips on preserving ingredients for longer periods if required.
VEGGIES
broccolini / broccoli – in the fridge wrapped in a plastic bag.
baby spinach / salad leaves / kale – 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.
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.
lemons /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.
green herbs – in the fridge wrapped in a plastic bag.
red chillies – in the fridge wrapped in a plastic bag.
kale / collard greens – in the fridge wrapped in a plastic bag.
berries – in the fridge in the packaging they were purchased in.
PROTEIN
minced (ground) beef or 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.
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 – in the fridge in the packaging it was purchased in.
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Old Format ‘Print Friendly’ Meal Plan.
