#497 Northern 5Oct2020

COOKS NOTES + SUBSTITUTES:

Almond ‘Hummus’ recipe here.
Boiled Eggs recipe here.
Cooked Protein Ideas quick pulled chicken, meat, sausages, lentils, chickpeas, boiled eggs, canned tuna or other fish, bacon. Full list here.
Dairy-Free Pesto recipe here.
Green veg = Broccoli / Kale / collard greens / chard / Brussels sprouts / asparagus. Frozen fine.
Lentil ‘Risotto’ alternative Magic Sausage + Cabbage Supper .
Meatballs vegetarian alternative Lentil balls.
Steamed Rice recipe here.
Red Chillies substitute other chilli peppers like serrano, jalapeno or Thai birds eye.
Roast Potatoes recipe here
Tuna Fried Rice alternative Quick Tuna Ragu

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] The Good Greens
GREENS (15 minutes)
Yes! Just cook the veg as per the recipe but keep the feta, olives and pesto separately. Leftovers will keep in the fridge for up to 2 weeks or can be frozen. To serve, use veg chilled or warm them in a pan with a little oil before adding remaining ingredients.

[2] Lentil ‘Risotto’
LENTILS (30 minutes)
Cook lentil risotto as per the recipe but keep the parmesan 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 an extra splash of water or stock before adding parmesan. If it looks dry and not ‘oozy’ add more water.

[4] Feta & Meat Balls
MEATBALLS (30 minutes)
Cook as per the recipe but keep the hummus and herbs separately. Leftovers will keep in the fridge for up to 2 weeks or can be frozen (except the parsley). To serve, warm meatballs in the oven (200C / 400F) for about 10 mins then finish with hummus and parsley.

INGREDIENT STORAGE Best Practices

Also see the WASTE AVOIDANCE STRATEGY with each recipe for tips on preserving ingredients for longer periods if required.

VEGGIES
green veg – in the fridge wrapped in a plastic bag.
onions – in a dark pantry.
red capsicum (bell pepper) – in the fridge wrapped in a plastic bag.
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 veg – in the freezer in the packaging they were purchased in.
green onions (scallions) – in the fridge wrapped in a plastic bag.
green herbs – in the fridge wrapped in a plastic bag.

PROTEIN
sausages – 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.

DAIRY
feta – in the fridge. Will keep for months in an unopened package.
parmesan – in the fridge wrap in baking paper and store in a sealed plastic bag or airtight container.

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OLD FORMAT ‘Print Friendly’ Meal Plan