COOKS NOTES + SUBSTITUTES:
Almond ‘Hummus’ recipe here.
Cashew ‘Sour Cream’ recipe here.
Cooked Lentils recipe here.
Red Chilli Flakes – substitute fresh red or green chilli peppers like Thai birds eye or serrano.
Steamed Rice recipe here.
Thai Green Curry Paste substitute 2-3 teaspoons curry powder or use another curry paste. To make your own Thai green curry paste see 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] Chunky Cauli & Sausage Soup with Parsley Oil
SOUP (30 minutes)
Cook soup as per the recipe but keep the parsley oil. Will keep in the fridge for 2 weeks or can be frozen. To serve, bring back to a simmer and top with parsley oil.
[2] Butter Chicken Curry
CURRY (10 minutes)
Keep curry separately from rice / cauli ‘rice’. Will keep in the fridge for a week. Can be frozen. Just bring back to a simmer in a saucepan or the microwave and serve with rice / cauli ‘rice’.
[3] Lebanese Roast Ratatouille with Hummus
VEG (40 minutes)
Cook as per the recipe but keep the hummus and salad. Will keep in the fridge for 2 weeks or can be frozen. To serve, warm veg in a pan with a little oil then serve on a bed of the hummus with salad on top.
[4] 5-Ingredient Shepherds Pie
PIE (60 minutes)
Just keep the salad separately. Will keep for 1-2 weeks in the fridge and can be frozen. To serve just reheat in the oven (200C / 400F) for 10-15 minutes.
[5] Chilli Con ‘Tuna’
CHILLI (30 minutes)
Cook chilli as per the recipe but keep the sour cream and herbs separately. Will keep in the fridge for 2 weeks or can be frozen. To serve, bring back to a simmer and top with sour cream and herbs.
INGREDIENT STORAGE Best Practices
Also see the WASTE AVOIDANCE STRATEGY with each recipe for tips on preserving ingredients for longer periods if required.
VEGGIES
cauliflower – in the fridge wrapped in a plastic bag.
green herbs – in the fridge wrapped in a plastic bag.
eggplant – in the fridge wrapped in a plastic bag.
zucchini (courgettes) – 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.
onions – in a dark pantry.
berries – in the fridge in the packaging they were purchased in.
PROTEIN
sausages – in the fridge in the packaging they were purchased in.
chicken thigh fillets – in the fridge in the packaging they were purchased in.
minced (ground) beef or lamb – in the fridge in the packaging it was purchased in.
DAIRY
cream – in the fridge in the packaging it was purchased in.
butter – in the fridge in the packaging it was purchased in.
sour cream – in the fridge in the packaging it was purchased in.
– – – – – –
Old format ‘Print Friendly’ Meal Plan
