COOKS NOTES + SUBSTITUTES:
Almond ‘Hummus’ recipe here.
Boiled Eggs recipe here.
Cashew Sauce recipe here.
Chorizo – if using Mexican chorizo, just pinch into meatball shapes instead of slicing.
Cooked Lentils recipe here.
Dairy-Free Pesto recipe here.
Mayonnaise recipe here.
Steamed Rice recipe here.
Poached Eggs recipe here.
Tandoori Spice = 2 teaspoons each smoked paprika + curry powder.
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] Hearty Bacon & Cabbage Soup
SOUP (30 minutes)
Cook as per the recipe but keep the parmesan separately. Will keep in the fridge for 2 weeks or can be frozen. To serve, bring back to a simmer and top with cheese.
[2] Tandoori Cauliflower
CAULI (30 minutes)
Cook as per the recipe but keep the, yoghurt, coriander + cashews separately. Leftovers will keep in the fridge for up to a week or can be frozen. To serve, warm spiced chicken and cauli in a pan with a little oil then serve with remaining ingredients. If the weather is warm it’s also excellent chilled.
[3] Eggplant & Chorizo Supper
EGGPLANT + CHORIZO (30 minutes)
Yes! Just cook as per the recipe but keep the mayo and salad 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. If you like you can freeze the spinach with the eggplant.
[4] Creamy Mushroom, Beef & Almond Pies
PIES (30 minutes)
Cook as per the recipe. Leftovers will keep in the fridge for up to 2 weeks or can be frozen. To serve, warm in the oven 250C (480F) for another 7-10 mins.
[5] Cheesey Tuna & Broccoli Bake
BAKE (30 minutes)
Yes! Just cook as per the recipe. If you like don’t melt the cheese. Leftovers will keep in the fridge for up to 2 weeks or can be frozen. To serve, melt cheese in the oven from step 4. It may take slightly longer if straight from the fridge.
INGREDIENT STORAGE Best Practices
Also see the WASTE AVOIDANCE STRATEGY with each recipe for tips on preserving ingredients for longer periods if required.
VEGGIES
onions – in a dark pantry.
cabbage – will keep wrapped in a plastic bag in the fridge for weeks if not months.
cauliflower – in the fridge wrapped in a plastic bag.
coriander (cilantro) – in the fridge wrapped in a plastic bag.
eggplant – in the fridge wrapped in a plastic bag.
cherry tomatoes – best flavour at room temp. Will keep for longer in the fridge in the package purchased in.
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.
mushrooms – in a brown paper bag in the fridge to avoid sweating.
broccoli – in the fridge wrapped in a plastic bag.
frozen berries – in the freezer in the packaging they were purchased in.
PROTEIN
bacon – in the fridge in the packaging they were purchased in.
chicken thigh fillets – in the fridge in the packaging they were purchased in.
chorizo or other spicy sausage – in the fridge in the packaging they were purchased in.
minced (ground) beef – in the fridge in the packaging it was purchased in.
DAIRY
parmesan / grating cheese – in the fridge wrap in baking paper and store in a sealed plastic bag or airtight container.
yoghurt – in the fridge in the packaging it was purchased in.
cream – in the fridge in the packaging it was purchased in.
– – – – – – – – –
Old Format ‘Print Friendly’ Meal Plan.
Leave a Reply