#503 Northern 26Oct2020

COOKS NOTES + SUBSTITUTES:

Cashew Sauce recipe here.
Cooked Lentils recipe here.
Miso Paste substitute soy sauce or just salt.
Mayonnaise recipe here.
Pesto recipe here.
Spinach + Feta Burgers recipe here.
Steamed Rice 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] Mushroom Soup
SOUP (30 minutes)
Make soup as per recipe but don’t add the butter, walnuts and sage. Refrigerate for up to 2 weeks or freeze. To serve bring back to a simmer. Cook butter, walnuts and sage as per the recipe.

[2] Smoky Roast Eggplant + Sausages
EGGPLANT + SAUSAGE (30 minutes)
Roast eggplant + sausage as per recipe but don’t add the feta or spinach. Refrigerate for up to 2 weeks or freeze. To serve warm in a pan with a little oil and top with feta and spinach.

[5] Beautiful Broccoli with Creamy Tuna Sauce
BROCCOLI + SAUCE (15 minutes)
Cook broccoli and tuna sauce as per the recipe. Don’t add the lemon or parsley / chives. Refrigerate for 1-2 weeks or freeze. To serve warm in a pan with a little oil or a splash more cream. Then add lemon and herbs 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
mushrooms – in a brown paper bag in the fridge to avoid sweating.
green herbs – in the fridge wrapped in a plastic bag.
eggplant – in the fridge wrapped in a plastic bag.
baby spinach – 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.
cabbage – will keep wrapped in a plastic bag in the fridge for weeks if not months.
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 onions (scallions) – in the fridge wrapped in a plastic bag.
broccoli – 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
butter – in the fridge in the packaging it was purchased in.
feta – in the fridge. Will keep for months in an unopened package.
cream – in the fridge in the packaging it was purchased in.

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Old Format ‘Print Friendly’ Meal Plan.