COOKS NOTES + SUBSTITUTES:
Broccoli frozen is fine. Use 1 packet (or 2 if you’re really hungry and love broccoli).
Spinach or Kale frozen is fine – use 3 packs frozen greens (250g / 8oz each)
Tahini is a sesame seed paste. Substitute almond, cashew or other nut butter.
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] Creamy Cabbage & Almond Soup
SOUP 30m
Cook as per the recipe but keep the roast nuts separately. Leftovers will keep in the fridge for up to 2 weeks or can be frozen. To serve, bring back to a simmer and top with the nuts. If the soup is too thick, add a little water.
[2] Super Green Saag Chicken
CURRY 20m
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] Hearty Walnut, Kale & Goats Cheese Frittata
FRITTATA 30m
Just cook as per the recipe. Will keep in the fridge for a week. Don’t freeze. Serve cold, at room temp or warm gently in the oven.
[4] Roast Cauli with Meatballs & Tahini Sauce
MEATBALLS 30m
Roast cauli and meatballs as per the recipe but keep the sauce and parsley / salad separately. Will keep in the fridge for 2 weeks or can be frozen. To serve, warm cauli and meatballs in a large frying pan. Top with sauce and greenery.
[5] Beautiful Broccoli with Creamy Tuna Sauce
BROCCOLI 15m
Cook as per the recipe but keep the herbs separately (if using). Leftovers will keep in the fridge for 2 weeks or can be frozen. To serve, either cold from the fridge or warm in a pan with a little oil before sprinkling with the herbs.
[6] Chocolate Walnut ‘Cake’
CAKE 6h
A must! Leftovers will keep in the freezer for months but the walnuts will get softer over time. To serve, slice straight from the freezer and allow to stand for a few minutes (if you can wait that long!).
INGREDIENT STORAGE Best Practices
Also see the WASTE AVOIDANCE STRATEGY with each recipe for tips on preserving ingredients for longer periods if required.
VEGGIES
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.
kale or spinach – 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.
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.
cauliflower – in the fridge wrapped in a plastic bag.
broccoli – in the fridge wrapped in a plastic bag.
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.
minced (ground) beef or lamb – in the fridge in the packaging it was purchased in.
DAIRY
cream – in the fridge in the packaging it was purchased in.
yoghurt – in the fridge in the packaging it was purchased in.
goats cheese – in the fridge in the packaging it was purchased in.
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