COOKS NOTES + SUBSTITUTES:
Almond ‘Hummus’ recipe here.
Boiled Eggs recipe here.
Cashew Sour Cream recipe here.
Coconut milk – substitute canned tomatoes or tomato passata + whipping cream (1/2 cup).
Dairy-Free Pesto recipe here.
Makurt Lime leaves (formerly known as kaffir lime leaves. Substitute lime zest or just skip it.
Steamed Rice recipe here.
Poached Eggs 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] The Ploughman’s ‘Pie’
PIE (30 minutes)
Make pie as per recipe but don’t add the ham salad or mustard. Refrigerate for up to 2 weeks. Don’t freeze. To serve allow to come to room temp, or warm in the oven then finish with ham, salad and mustard.
[2] Cheesy Chicken
CHICKEN (30 minutes)
Cook as per recipe but keep the herbs separately. Leftovers will keep in the fridge for a week or can be frozen. To serve, warm in the oven or in a frying pan with a little oil – will look messy but still delicious!
[4] One Pot Beef, Zucchini & Cashew Stir Fry
STIR FRY (30 minutes)
Cook beef and zucchini as per the recipe but keep the cashews and herbs separate. Will keep in the fridge for 2 weeks or can be frozen. To serve, heat everything in a hot wok with a little oil then serve with cashews and herbs.
[5] Macadamia Satay
SATAY (30 minutes)
Cook as per the recipe but keep the veg separate. Will keep in the fridge for up to 2 weeks or can be frozen. To serve, bring back to a simmer and add the veg. Or the veg can be cooked into the sauce before freezing if you prefer.
INGREDIENT STORAGE Best Practices
Also see the WASTE AVOIDANCE STRATEGY with each recipe for tips on preserving ingredients for longer periods if required.
VEGGIES
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.
zucchini (courgettes) – in the fridge wrapped in a plastic bag.
green herbs – in the fridge wrapped in a plastic bag.
onions – in a dark pantry.
ginger – in the fridge wrapped in a plastic bag. I also tend to keep it in the freezer in a ziplock bag.
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.
bok choy – in the fridge wrapped in a plastic bag.
berries – in the fridge 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.
ham – 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 – in the fridge in the packaging it was purchased in.
salmon – in the fridge in the packaging it was purchased in. I get the fishmonger to wrap up a bag of ice to keep as cold as possible.
DAIRY
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.
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Old format ‘Print Friendly’ Meal Plan
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