COOKS NOTES + SUBSTITUTES:
Almond ‘Hummus’ recipe here.
Almond Meal / Almond Flour – use whole nuts and blitz in a food processor.
Cherries – frozen are fine.
Curried Scrambled Eggs – recipe here.
Steamed Rice recipe here.
Stonesoup Spice – substitute 1 teaspoon each ground cumin, coriander and smoked paprika
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.
[3] Curried Tofu Scramble
SCRAMBLE (15 minutes)
Just cook as per the recipe but keep the spinach separately. Leftovers will keep in the fridge for 2 weeks or can be frozen. To serve, warm in a pan with a little oil then toss in the spinach.
[4] Spiced Salmon with Almond ‘Hummus’
HUMMUS (30 minutes)
You can make the hummus up to a week ahead. And marinate the salmon a day ahead. But best when the fish is freshly cooked. Leftovers will keep in the fridge for up to a week or can be frozen.
[5] Fast Friday Cheeseburger Bowls
BURGERS (30 minutes)
Just cook as per the recipe but keep the parsley and mayo separately. Leftovers will keep in the fridge for 2 weeks or can be frozen. To serve, warm in the oven (200C / 400F) for 10-15 minutes or pan fry everything until hot.
INGREDIENT STORAGE Best Practices
Also see the WASTE AVOIDANCE STRATEGY with each recipe for tips on preserving ingredients for longer periods if required.
VEGGIES
bean sprouts – in the fridge wrapped in a plastic bag.
green herbs – in the fridge wrapped in a plastic bag.
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.
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.
onions – in a dark pantry.
garlic – in a dark pantry. I keep mine in a brown paper bag to avoid sprouting.
zucchini (courgettes) – in the fridge wrapped in a plastic bag.
cherry tomatoes – best flavour at room temp. Will keep for longer in the fridge in the package purchased in.
cherries – in the fridge in the packaging they were purchased in.
PROTEIN
chicken – in the fridge in the packaging it was purchased in.
eggs – I keep mine in the pantry because we eat a lot of eggs. Will last much longer in the fridge.
tofu – in the fridge in an unopened packet. If open keep in an airtight container in the fridge.
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
sliced 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.
feta – in the fridge. Will keep for months in an unopened package.
yoghurt – in the fridge in the packaging it was purchased in.
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Old format ‘Print Friendly’ Meal Plan
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