#526 Southern 11Jan2021

COOKS NOTES + SUBSTITUTES:

Almond ‘Hummus’ recipe here.
Boiled Eggs recipe here.
Cooked Protein Ideas quick pulled chicken, meat, sausages, lentils, chickpeas, boiled eggs, canned tuna or other fish, bacon. Full list here.
Dairy-Free Pesto recipe here.
Fried Eggs recipe here.
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] Chickpea Buddha Bowls
BOWLS 15m*
cook as per the recipe but keep the sauce separately. Leftovers will keep in the fridge for up to 2 weeks or can be frozen. To serve, warm chickpeas and greens. Divide between two bowls and top with the sauce.

[2] Spiced Chicken & Hummus
CHICKEN 15m*
Cook as per the recipe but keep the hummus, spiced chicken, almonds and baby spinach separately. Leftovers will keep in the fridge for up to 2 weeks or can be frozen. To serve, warm chicken in a pan with a little oil.

[3] Pesto, Olive & Feta Frittata
FRITTATA 30m*
Cook as per the recipe but keep the salad separately. Leftovers will keep in the fridge for up to 2 weeks or can be frozen. To serve, allow to come to room temp or warm gently in the oven being careful not to overcook it.

[4] Sausages with Summer Veg
SAUSAGES 15m*
Cook as per the recipe but keep the baby spinach separately. Leftovers will keep in the fridge for up to 2 weeks or can be frozen (don’t freeze the spinach). To serve, warm in a pan with a little oil.

[5] Beautiful Broccoli with Creamy Tuna Sauce
BROCCOLI 15m*
Just 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] No-Bake Berry Tart
TART 45m*
The unfilled base will keep for up to 2 weeks in the fridge or indefinitely in the freezer. The ricotta mixture will keep for a week or so in the fridge and can be frozen.

INGREDIENT STORAGE Best Practices

Also see the WASTE AVOIDANCE STRATEGY with each recipe for tips on preserving ingredients for longer periods if required.

VEGGIES
kale – in the fridge wrapped in a plastic bag.
lemons / 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.
salad leaves / baby spinach – 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.
red capsicum (bell pepper) – 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.
broccoli – in the fridge wrapped in a plastic bag.
parsley – in the fridge wrapped in a plastic bag.
berries – in the fridge in the packaging they were purchased in.

PROTEIN
minced (ground) 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.
sausages – in the fridge in the packaging they were purchased in.

DAIRY
feta – in the fridge. Will keep for months in an unopened package.
cream – in the fridge in the packaging it was purchased in.
butter – in the fridge in the packaging it was purchased in.
ricotta – in the fridge in the packaging it was purchased in.

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