COOKS NOTES + SUBSTITUTES:
Almond ‘Hummus’ recipe here.
Boiled Eggs recipe here.
Cashew Yoghurt recipe here.
Cooked Lentils recipe here.
Dairy-Free Pesto recipe here.
Green Chillies – substitute any chilli peppers like serrano, jalapeno or Thai birds eye.
Lentil Balls – recipe here.
Lime & Cashew Sauce – (sour cream substitute) recipe here.
Mayonnaise recipe here.
Pesto recipe here.
Steamed Rice recipe here.
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] Zucchini Pizza
PIZZA (30 minutes)
Cook the bases ahead and either fridge or freeze then add the toppings and finish the baking just before serving. Will keep in the fridge for 1-2 weeks. Can be frozen.
[2] Jungle Curry
CURRY (30 minutes)
Just cook as per the recipe but keep the herbs separately. Leftovers will keep in the fridge for up to 1 week or can be frozen. To serve, bring back to a simmer and top with herbs.
[3] Green Goddess Soup
SOUP (15 minutes)
Yes! Just cook as per the recipe but keep the nuts separately. Leftovers will keep in the fridge for up to 2 weeks or can be frozen. To serve, bring back to a simmer and top with nuts.
[4] Beef & Carraway Kofta
KOFTA (15 minutes)
Make meatballs and sauce as per the recipe but keep them separately. Will keep in the fridge for 2 weeks or can be frozen. To serve, warm meatballs in a little oil in a frying pan. Then serve with sauce and herbs as per the recipe.
[5] Cheesey Tuna & Spinach Bake
BAKE (30 minutes)
Assemble ahead but don’t melt the cheese. Keep in the fridge for up to 2 weeks or freeze. To serve pop in the hot oven until cheese is melted.
INGREDIENT STORAGE Best Practices
Also see the WASTE AVOIDANCE STRATEGY with each recipe for tips on preserving ingredients for longer periods if required.
VEGGIES
zucchini (courgettes) – in the fridge wrapped in a plastic bag.
onions – in a dark pantry.
garlic – in a dark pantry. I keep mine in a brown paper bag to avoid sprouting.
green chillies – 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.
eggplant – in the fridge wrapped in a plastic bag.
coriander (cilantro) – in the fridge wrapped in a plastic bag.
broccoli – in the fridge wrapped in a plastic bag.
frozen spinach – in the freezer in the packaging they were purchased in.
frozen berries – in the freezer in the packaging they were purchased in.
PROTEIN
eggs – I keep mine in the pantry because we eat a lot of eggs. Will last much longer in the fridge.
minced (ground) beef, chicken or pork – 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.
sour cream – 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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Old Format ‘Print Friendly’ Meal Plan.
