COOKS NOTES + SUBSTITUTES:
Almond ‘Hummus’ recipe here.
Almond Meal / Almond Flour – use whole nuts and blitz in a food processor.
Dairy-Free Pesto recipe here.
Macadamia ‘Cream’ recipe here.
Roast Potatoes recipe here
Zucchini Tortillas 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.
[3] Easy Spinach & Feta Frittata
FRITTATA (15 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] Quick Tuna Ragu
TUNA AND CABBAGE (20 minutes)
Cook as per the recipe but keep the parmesan separately. Leftovers will keep in the fridge for up to 2 weeks or can be frozen. To serve, bring back to a simmer in a saucepan.
[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
broccoli – in the fridge wrapped in a plastic bag.
green herbs – in the fridge wrapped in a plastic bag.
frozen spinach – in the freezer in the packaging they were purchased in.
cabbage – will keep wrapped in a plastic bag in the fridge for weeks if not months.
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.
frozen berries – in the freezer 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.
bacon – in the fridge in the packaging they were purchased in.
minced (ground) beef – in the fridge in the packaging it was purchased in.
DAIRY
parmesan / hard cheese (grating / sliced) – in the fridge wrap in baking paper and store in a sealed plastic bag or airtight container.
feta – in the fridge. Will keep for months in an unopened package.
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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