COOKS NOTES + SUBSTITUTES:
Almond ‘Hummus’ recipe here.
Boiled Eggs recipe here.
Coconut Yoghurt substitute Greek yoghurt or whipped cream.
Dairy-Free Pesto recipe here.
Eggplant ‘Steaks’ – recipe here.
Fried Eggs recipe here.
Mushroom ‘Steaks‘ recipe here.
Mayonnaise recipe here.
Steamed Rice recipe here.
Poached Eggs recipe here.
Roast Potatoes 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] Zucchini Parmigiana
PARM (30 minutes)
Cook as per the recipe but keep the salad separately. Leftovers will keep in the fridge for 2 weeks or can be frozen. To serve, warm in the oven 250C / 480C for 15 minutes or until everything is hot.
[2] Magic Sausage & Cabbage Supper
CABBAGE & SAUSAGE (30 minutes)
Yes! Just cook as per the recipe but keep the mustard / mayo separately. Leftovers will keep in the fridge for up to 2 weeks or can be frozen. To serve, warm cabbage and sausages in a frying pan with a little oil.
[3] Super Simple Egg & Bacon Pie
PIE (30 minutes)
Just cook as per the recipe. Leftovers will keep in the fridge for up to 2 weeks. Don’t freeze. To serve allow to come to room temp. OR gently reheat in the oven 200C (400F) for 10 minutes.
[4] Japanese Steaks with Ginger Miso Mustard
SAUCE + BROCCOLINI (30 minutes)
You could make the sauce in advance and keep it in the fridge for up to 2 weeks. Broccolini can also be steamed ahead and then warmed. Best to cook the steaks fresh!
[5] Salmon with Spiced Butter & Broccoli
BUTTER + BROCCOLI (20 minutes)
The broccoli can be cooked ahead and then reheated in the pan after you cook the fish. The butter can be made any time – will keep in the fridge or freezer for months – just make sure you allow it to come to room temperature before using – you don’t want to wrestle with a hard pat of butter. Fish is best when freshly cooked! Leftovers will keep in the fridge for 1-2 weeks or can be frozen.
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.
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.
cabbage – will keep wrapped in a plastic bag in the fridge for weeks if not months.
green herbs – in the fridge wrapped in a plastic bag.
broccolini / broccoli / grean beans – 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.
berries – in the fridge in the packaging they were purchased in.
PROTEIN
sausages – in the fridge in the packaging they were purchased in.
bacon – 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.
steaks – in the fridge in the packaging they were purchased in.
fish fillets – in the fridge. Get your fishmonger to pack them with a small bag of ice to keep as cold as possible.
DAIRY
bocconcini / mozzarella – keep in the fridge in a sealed container. Pre-packaged tubs will last much longer than from the deli.
cheese – in the fridge. I prefer to wrap in baking paper or waxed paper and then store inside a sealed plastic bag or other container.
cream – in the fridge in the packaging it was purchased in.
butter – in the fridge in the packaging it was purchased in.
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Old format ‘Print Friendly’ Meal Plan
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