COOKS NOTES + SUBSTITUTES:
Cashew Yoghurt recipe here.
Cooked Lentils recipe here.
Cooked Protein Ideas quick pulled chicken, meat, sausages, lentils, chickpeas, boiled eggs, canned tuna or other fish, bacon. Full list here.
Steamed Rice recipe here.
Poached Eggs 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] Longevity Leek Soup
SOUP (30 minutes)
Yes! Just cook as per the recipe but keep the olives and pecans 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 olives, nuts and extra olive oil.
[2] Tandoori Cauliflower
CAULIFLOWER (30 minutes)
Yes! Just cook as per the recipe but keep the, yoghurt, coriander + cashews separately. Leftovers will keep in the fridge for up to a week or can be frozen. To serve, warm spiced chicken and cauli in a pan with a little oil then serve with remaining ingredients. If the weather is warm it’s also excellent chilled.
[4] Beaut Beef & Blue Cheese
BEEF (15 minutes)
Yes! Cook as per the recipe but keep the blue cheese and baby spinach separately. Or you can wilt the spinach in with the beef. Will keep in the fridge for up to 2 weeks or can be frozen. To serve, warm beef in a pan with a little oil then serve with blue cheese.
[5] One Pot Miso Salmon
MISO SALMON (20 minutes)
Yes! Just cook as per the recipe but keep the pine nuts / sesame seeds separately. Leftovers will keep in the fridge for up to 2 weeks or can be frozen. To serve, bring back to a gentle simmer and top with pine nuts or sesame seeds.
INGREDIENT STORAGE Best Practices
Also see the WASTE AVOIDANCE STRATEGY with each recipe for tips on preserving ingredients for longer periods if required.
VEGGIES
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.
cabbage – will keep wrapped in a plastic bag in the fridge for weeks if not months.
cauliflower – in the fridge wrapped in a plastic bag.
celeriac (celery root) – in the fridge wrapped in a plastic bag.
green herbs – in the fridge wrapped in a plastic bag.
green onions (scallions) – in the fridge wrapped in a plastic bag.
leek – in the fridge wrapped in a plastic bag.
mushrooms – in a brown paper bag in the fridge to avoid sweating.
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.
ground (minced) 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
goats cheese / blue cheese – in the fridge in the packaging it was purchased in.
butter – in the fridge in the packaging it was purchased in.
yoghurt – in the fridge in the packaging it was purchased in.
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