211th July 2016 VARIATIONS. Approximate time required. m = minutes. h = hours.

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1 211th July 2016 [1] Parisian Lentils 20m* [2] Simple Fish Stew 40m* + Green Salad 5m* [3] European Burgers with Red Wine Sauce 10m* [4] A Cheesey Omelette 10m* [5] Super Simple Coq au Vin 5h* + Green Salad 5m* [6] Berry Souffles 15m* * Approximate time required. m = minutes. h = hours. VARIATIONS Short on time: [2] Skip the onions and finely slice fennel so it cooks quicker. [5] Use boneless chicken thighs and roast with the onions and mushrooms with a little oil at 200C / 400F will take about minutes. Carnivore: [1] Toss in some crispy bacon. [4] Add cooked sausage or salami. Vegetarian: [2] Replace the fish with firm tofu or chickpeas. [3] These zucchini burgers. [5] Sliced eggplant instead of chicken. Carb Lovers / More Substantial: [1] Baguette & butter. [2] Baguette or toss cooked pasta in the stew. [3] Burger buns. [4] Hot buttered toast. [5] Mashed potatoes. Paleo (Grain, Legume & Dairy-Free): [1] Vietnamese beef salad. [3] Olive oil for butter and handful cherry tomatoes for ketchup. [4] Skip the cheese or replace with cooked chicken. [6] Berries + coconut cream.

2 r Soupstones SHOPPING LIST* VEGGIES 1 bunch flat leaf parsley [1] 6 onions [2&5] 1 large bulb fennel [2] 3 bags salad [2&3&5] 1 bag baby spinach [4] 12 large button mushrooms [5] PROTEIN DAIRY 16T full fat ricotta [1&4] 3T unsalted butter [3&6] 2 handfuls grated parmesan, optional [4] whipped cream [6] PANTRY extra virgin olive oil salt & pepper 200g (7oz) french style green ( puy ) lentils [1] 4T sherry or wine vinegar [1&2&5] 4T soy sauce [1&2&5] large pinch saffron threads [2]* 1 jar tomato pasta sauce or tomato puree [2]+ 1/3 cup red wine [3] 450g (1lb) white fish fillets [2] 7T tomato paste [3&5] 400g (14oz) minced (ground) beef [3] 1.5cups red wine [5]^ 6 eggs [4] 1/3 cup caster sugar [6] 4 chicken marylands [5]#^ 1/3 1/2 cup berry jam [6] 4 egg whites [6] 11Jul OTHER [add your other items here] COOKS NOTES t = teaspoon T = tablespoon. Unless otherwise stated all cans are 400g (14oz) Standard bag of salad = approx 150g (5oz). +[2] About 1.5 cups. Don t use concentrated tomato paste. *[2] Saffron is expensive. Substitute smoked paprika if you don t have any. #[5] Marylands are (thighs with drumstick attached). Substitute 8 thighs or 8 drumsticks. ^[5] Serves 4 but leftovers are delicious! *Based on serving 2 people. Please adjust as required. [Numbers] refer to the recipe each ingredient is required for.

3 Parisian Lentils takes: 20 minutes 200g (7oz) french style green lentils (aka puy lentils) 2 tablespoons sherry vinegar 2 tablespoons soy sauce 8 tablespoons full fat ricotta 2 large handfuls flat leaf parsley leaves 1. Place lentils in a medium saucepan and cover generously with water. Cover and bring to the boil. 2. Remove lid and simmer for minutes or until the lentils are tender. 3. Drain lentils and return to the pan. Season with vinegar, soy and 2 tablespoons extra virgin olive oil. Taste and add salt as needed. 4. Divide lentils between 2 bowls. Top with ricotta, parsley and lashings of ground black pepper. Simple Fish Stew to 3 takes: minutes 2 onions, peeled & chopped 1 large bulb fennel,trimmed & finely sliced crosswise, green fronds reserved 1 jar commercial tomato pasta sauce or tomato puree (about 1 1/2cups) large pinch saffron threads 450g (1lb) white fish fillets such as flathead, chopped 1. Heat a generous glug of oil in a large pot. Add onions and cook over a medium low heat, covered for about 5 minutes. 2. Add the fennel and continue to cook, covered and stirring occasionally for minutes or until the onion and fennel are soft but not browned. 3. Add the tomato puree, 1 1/2 cups water and saffron. Bring to a simmer. 4. Add fish and gently simmer for 2-3 minutes or until fish is cooked through. 5. Taste & season. Top with reserved fennel fronds and serve. Green Salad as a side takes: 5 minutes 1 tablespoon sherry vinegar 1/2 teaspoon soy sauce 3 handfuls mixed salad leaves, washed and dried 1. Combine vinegar, soy and 3 tablespoons extra virgin olive oil in a medium bowl. 2. Toss leaves gently in the dressing using clean hands. 3. Taste and season. print friendly recipes. European Burgers with Red Wine Sauce takes: 10 minutes 400g (14oz) minced (ground) beef 1/3 cup red wine 2 3 tablespoons tomato paste 2 generous tablespoons unsalted butter mixed salad leaves, to serve 1. Preheat a large frying pan or skillet on high. 2. Form beef into 2 patties. 3. Sprinkle a scant teaspoon salt on the hot pan and place burgers on top. 4. Sear burgers for about 4 minutes on each side. Remove meat and rest on 2 warm dinner plates. 4. Add wine and tomato paste to the pan. Simmer for a minute or so, stirring to scrape up and burger bits into the sauce. 5. Stir in butter until melted. Taste and season sauce. 6. Serve burgers with sauce poured over and green salad on the side.

4 A Cheesey Omelette takes: 10 minutes 6 eggs 8 tablespoons ricotta 2 handfuls grated parmesan, optional baby spinach leaves, to serve 1. Preheat a small frying pan or omelette pan on a medium high heat. 2. Lightly whisk 3 eggs in a bowl. Season. 3. Add a few glugs of oil to the pan. Add eggs and cook for about 30 seconds. If they re sizzling too rapidly, turn the heat down. 4. After 30 seconds gently bring the cooked edges of the egg into the centre and let the raw egg flow out to the edges. 5. Top with half the ricotta and parmesan. When the egg is mostly cooked and set (about 1minute or a little longer), slide the omelette onto your plate, folding in half as you go. 6. Repeat with remaining ingredients to make the second omelette. 7. Serve with baby spinach on the side. Super Simple Coq au Vin enough for 4 takes: 5 hours 4 chicken marylands (thighs with drumstick attached) 4 small onions, peeled & halved 8-12 large button mushrooms 4 tablespoons tomato paste 3/4cup OR 1 1/2cups red wine 1. Preheat oven to 100C (210F). Or get your slow cooker ready. 2. Place chicken, onions, mushrooms and tomato paste in an ovenproof casserole dish or the bowl of your slow cooker. 3. Pour over 3/4 cup wine for the slow cooker or 1 1/2cup for the oven method. 4. Cover with a lid. Place the slow cooker on HIGH or place the casserole in the oven and cook for 5 hours. Or until the chicken is tender and the vegetables are cooked. Taste and season, serve. print friendly recipes. 4-Ingredient Berry Souffles enough for 3 takes: 15 minutes 1 tablespoon butter or vegetable oil 4 egg whites 1/3 cup caster sugar 1/3 1/2 cup berry jam semi whipped cream, to serve. 1. Preheat your oven to 200C (400F). 2. Grease 3 x 1 cup ramekins or teacups with the butter or oil and place to one side. 3. In a clean dry bowl place the egg whites and a pinch of salt. Whisk using your muscles or a stand mixer until the mixture looks like soft marshmallow. Gradually whisk in sugar a little at a time until it is all incorporated and the mixture is smooth and glossy. 4. Fold through 1/3C jam then taste. Adding more jam if you think it needs more sweetness and/or colour. Divide mixture between the prepared dishes then use a knife to level them off. You ll have some left over but better to have each dish full than have stingy souffles. 5. Prepare your guests for dessert. Bake souffles for 8 minutes then reduce the heat and bake for another 5 minutes until souffles are risen and lightly golden on top. 6. Serve immediately with cream passed separately.

5 To access the meal plans & recipes online go to: Jules Clancy 2016 This ebook is copyright. Apart from any fair dealing for the purpose of private study, research, criticism or review, as permitted under the Copyright Act, no part of this ebook may be reproduced by any process without written permission. Enquiries should be addressed to the author. All rights reserved.