COOKS NOTES + SUBSTITUTES:
Cashew Sour Cream recipe here.
Cooked Lentils recipe here.
Eggplant ‘Steaks’ – recipe here.
Fried Eggs recipe here.
Mushroom ‘Steaks‘ recipe here.
Steamed Rice 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.
[1] Zucchini Basil & Feta Soup
SOUP (20 minutes)
Yes! Just cook as per the recipe but keep the feta and extra basil separately. If I’m making it for my Dad I just store everything together. Leftovers will keep in the fridge for up to 2 weeks or can be frozen. To serve, bring back to simmer and top with basil, extra basil and extra virgin olive oil.
[3] Spinach & Feta Burgers
BURGERS (15 minutes)
Yes! Just cook burger patties as per the recipe but keep the mayo and yoghurt separately. Burger patties will keep in the fridge for up to 2 weeks or can be frozen. Don’t freeze the sauce. It will keep in the fridge for 2 weeks. To serve, cook in the oven 200C (400F) for 10 minutes from chilled or 15-20 minutes from frozen – you want the burgers to be well browned and warmed through.
[4] Lamb Korma
KORMA (30 minutes)
Yes! Just cook as per the recipe but keep the almonds separately. Leftovers will keep in the fridge for up to 2 weeks or can be frozen.
[5] Flexitarian Pot Pies
INGREDIENT STORAGE Best Practices
Also see the WASTE AVOIDANCE STRATEGY with each recipe for tips on preserving ingredients for longer periods if required.
VEGGIES
asparagus or green beans – in the fridge wrapped in a plastic bag.
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.
basil – store in a plastic bag in the fridge for 1-2 days. For longer storage wash and spin dry the leaves 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. For long term make pesto or basil oil.
ginger – in the fridge wrapped in a plastic bag. I also tend to keep it in the freezer in a ziplock bag.
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.
onions – in a dark pantry.
zucchini (courgettes) – 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.
salmon or fish fillets – in the fridge. Get your fishmonger to pack them with a small bag of ice to keep as cold as possible.
ground (minced) beef / lamb – in the fridge in the packaging it was purchased in.
DAIRY
cream – in the fridge in the packaging it was purchased in.
feta – in the fridge. Will keep for months in an unopened package.
yoghurt – in the fridge in the packaging it was purchased in.
sour cream – in the fridge in the packaging it was purchased in.
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