COOKS NOTES + SUBSTITUTES:
Cashew Sauce recipe here.
Mashed potato recipe here.
Mayonnaise recipe here.
Steamed Rice recipe here.
Thai Red Curry Paste substitute 2-3 teaspoons curry powder or use another curry paste. To make your own Thai red curry paste see recipe here. Or substitute a splash of your favourite hot sauce like tabasco or sriracha.
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] Easy 1-Dish Ratatouille
RATATOUILLE (60 minutes)
Cook as per the recipe but keep the herbs and aioli / mayo separately. Will keep in the fridge for 2 weeks or can be frozen.
[2] Super Green Saag Chicken
CURRY (20 minutes)
Cook curry as per the recipe but keep the yoghurt and chilli oil separately. Will keep in the fridge for up to a week or can be frozen (don’t freeze the yoghurt). To serve bring back to a gentle simmer then top with yoghurt + chilli oil (if using).
[3] Easy Spinach & Feta Frittata
FRITTATA (30 minutes)
Cook frittata as per the recipe. Will keep in the fridge for 1-2 weeks or can be frozen. To serve allow to come to room temperature. Or gently warm in the oven 180C (350F) for 5 minutes or so.
[4] Sausages & Peppers
SAUSAGES (30 minutes)
Cook as per the recipe but keep the feta, herbs and salad / greens separately. Leftovers will keep in the fridge for 2 weeks or can be frozen. To serve, warm in the oven 200C (400F) for 10 minutes or until hot.
[5] Thai Fish Cakes
FISH CAKES (20 minutes)
Cook as per the recipe but keep the herbs and lime juice separately. Will keep in the fridge for 1 week or can be frozen. To serve, warm in a frying pan with a little oil then toss salad with lime juice dressing.
INGREDIENT STORAGE Best Practices
Also see the WASTE AVOIDANCE STRATEGY with each recipe for tips on preserving ingredients for longer periods if required.
VEGGIES
red capsicum (bell pepper) – in the fridge wrapped in a plastic bag.
zucchini (courgettes) – in the fridge wrapped in a plastic bag.
eggplant – in the fridge wrapped in a plastic bag.
green herbs – in the fridge wrapped in a plastic bag.
spinach / kale – in the fridge wrapped in a plastic bag.
frozen spinach – in the freezer in the packaging they were purchased in.
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.
PROTEIN
chicken thigh fillets – 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.
sausages – 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
cream – in the fridge in the packaging it was purchased in.
yoghurt – in the fridge in the packaging it was purchased in.
feta / ricotta / goats cheese – in the fridge in the packaging it was purchased in.
– – – – – –
Old format ‘Print Friendly’ Meal Plan.
Leave a Reply