210th March 2014 VARIATIONS

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Clarence Wheeler
5 years ago
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1 210th March 2014

2 210th March 2014 [1] Sweet Potato & Red Curry Soup* [2] (Almost) 15 Minute Lasagna & Green Salad [3] Quick Steak & Rocket Salad [4] Butter Beans with Cabanossi & Bacon [5] BBQ Chicken & Noodle Salad++ * Takes about 1 hour. See "short on time" guide for an alternative. ++ Either buy BBQ chicken in advance or pick it up on the way home on Friday. VARIATIONS More Wintery: [3] Cook steaks and serve with these parmesan peas instead of the green salad. [5] Try the chicken noodle salad anyway as it s served warm. Vegetarian: [2] This veggie lasagna [3] Use field mushrooms instead of the steaks and add in some canned chickpeas or almonds for extra protein. [4] Replace bacon and cabanossi with grilled eggplant and sun dried tomatoes or cherry tomatoes [5] Replace the chicken with 3-4 hard boiled or poached eggs. Carb Lovers / More Substantial: [1] Serve with crusty bread & butter. [3] Serve with a potato salad. [4] Toss in some cooked short pasta like penne. [5] Double the noodles. Carnivore: [1] Add some chicken breast and allow to simmer until cooked through. Budget: See the carb lovers and vegetarian options. [5] Use home made roast or BBQ chicken. Gluten-free: [2] use GF lasagna sheets or replace with finely sliced zucchini, grilled eggplant or grilled red peppers. [5] Use GF noodles such as fresh rice noodles or replace noodles with drained canned chickpeas. Short on time: [1] Try this quick red lentil soup instead.

3 r Soupstones SHOPPING LIST* VEGGIES 1kg (2lb) sweet potato [1] bunch mint or coriander (cilantro) [1] 2 bags salad leaves [2&5] 1 lemon [3] 1 bag rocket (arugula) [3] 1 green capsicum (bell pepper) [4] PROTEIN 500g (1lb) minced (ground) beef [2] 2 steaks [3] 2 slices bacon [4] 1 stick cabanossi or pepperoni [4] 1/2 BBQ chicken [5] DAIRY 4T butter [2] PANTRY extra virgin olive oil salt & pepper 1 can coconut cream or milk [1] 4T Thai red curry paste + [1] 2T fish or soy sauce [1] 1/2t soy sauce [2] 2T sherry or wine vinegar [2&5] 3 large fresh lasagne sheets [2] 500g (1lb) full fat ricotta [2] 4-6 tablespoons tomato paste [2] 3 handfuls grated parmesan [2] 1/2 cup tomato pasta sauce [4] 2 handfuls parmsean shavings [3] 1 can butter beans [4] 200g (7oz) shelf fresh noodles such as hokkien [5] 1T wholegrain mustard [5] OTHER 10mar [add your other items here] COOKS NOTES t = teaspoon T = tablespoon. Unless otherwise stated all cans are 400g (14oz) + Can t find red curry paste? Just skip it and make a creamy coconut & sweet potato soup. *Based on serving 2 people. Please adjust as required. [Numbers] refer to the recipe each ingredient is required for.

4 r INGREDIENT STORAGE Best Practices* VEGGIES sweet potato in a dark pantry. mint or coriander (cilantro) in the fridge wrapped in a plastic bag. 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. lemon - in the fridge wrapped in a plastic bag. rocket (arugula) 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. capsicum (bell pepper) in the fridge wrapped in a plastic bag. PROTEIN beef in the fridge in the packaging it was purchased in. steaks in the fridge in the packaging they were purchased in. bacon in the fridge in the packaging they were purchased in. cabanossi or pepperoni in the fridge in the packaging they were purchased in. BBQ chicken in the fridge in the packaging it was purchased in. DAIRY butter in the fridge in the packaging it was purchased in. ricotta in the fridge in the packaging it was purchased in. parmesan in the fridge wrap in baking paper and store in a sealed plastic bag or airtight container. 10mar PANTRY All pantry items best stored at room temperature in a dark place. * Also see the WASTE AVOIDANCE STRATEGY with each recipe for tips on preserving ingredients for longer periods if required.

5 Sweet Potato & Red Curry Soup

6 ÔSweet Potato & Red Curry Soup Different curry pastes vary in their intensity so feel free to adjust according to your tastes. This is a simplified and healthier version of a soup I used to cook all the time when I was first getting into cooking Thai. Still one of my favourites after many many years. I asked my Irishman what he thought we should call the soup and his response was A, B, C, Delicious! enough for 4-6 1kg (2lb) sweet potato 1 can coconut cream or milk (400mL / 14oz) 4 tablespoons red curry paste 2 tablespoons fish sauce or soy sauce mint or coriander (cilantro) leaves, to serve, optional 1. Preheat your oven to 200C (400F). 2. Scrub the sweet potato. Chop in half lengthwise then slice into half moons, about 1cm (1/2in) thick. 3. Combine coconut cream or milk, curry paste, fish sauce and 4 cups water in a large oven proof pot. Add sweet potato and bake for 30 minutes. 4. Stir and continue to bake for another 30 minutes or until sweet potato is tender. Puree with a stick blender. 5. Taste, season with more fish sauce or salt as needed and serve with herbs, if using, sprinkled on top. VARIATIONS pumpkin swap the sweet potato for pumpkin. richer serve with a generous dollop of sour cream or coconut yoghurt. chunky soup chop the sweet potato into bite sized cubes and skip the pureeing step. different curry pastes feel free to use green thai curry paste, or yellow or massaman curry pastes. Indian curry pastes can also be used to give a different vibe. vegetarian / vegan / can t find fish sauce? replace the fish sauce with soy sauce or just season with salt. can t find thai curry pastes? In Australia they re available in most supermarkets but you may need to track down an Asian grocery store. They can be found online as well and keep for ages so you could order and stock up. short on time? just simmer on the stove top until sweet potato is tender. Remember to stir every now and then. video

7 Sweet Potato & Red Curry Soup... WASTE AVOIDANCE STRATEGY sweet potato, coconut milk, curry paste, fish sauce - pantry for months mint or coriander (cilantro) leaves can be frozen. Will wilt when defrosted but still taste fragrant.

8 (Almost) 15 Minute Lasagne

9 Ô (Almost) 15 Minute Lasagne I ve called this [almost] because while I got it done in 15 minutes, I was working really hard and the average cook would struggle. Most people should be able to get it done in 20 minutes though. Feel free to use your own freshly made pasta or your favourite meat sauce instead of this super quick version. In the excitement of making the lasagne, I forgot about my ingredient count and ended up with 6. Woops. You could keep to 5 ingredients by skipping the butter and replacing it with a good drizzle of extra virgin olive oil. enough for 4 500g (1lb) minced (ground) beef 4-6 tablespoons tomato paste 4 tablespoons butter 500g (1lb) full fat ricotta 3 handfuls grated parmesan cheese 3 large fresh lasagne sheets, cut into 1/3s 1. Preheat your over head grill on it s highest setting and place a large fry pan (skillet) on a very high heat. 2. Add a little olive oil and the beef to the pan. Cook stirring every minute or so until the meat is no longer pink. 3. Meanwhile, combine ricotta and parmesan in a bowl. 4. Add the tomato paste and butter to the beef and stir well. Cook for another few minutes until the butter is melted and everything is hot. 5. Reduce the heat under the pan to medium. Remove 3/4 meat from the pan and smooth the remaining meat over the base. 6. Cover with 3 of the lasagne sheet 1/3s. Then add more meat (1/4). Layer with more lasagne. Then layer with more meat (1/4) and grate over the parmesan. Layer with the remaining 3 lasagne sheet 1/3s then cover with the remaining meat (1/4). 7. Scoop ricotta mixture over the top to cover then grate more parmesan over. 8. Place under the hot grill for about 5 minutes or until the top is golden brown and everything is hot. If you have time let is stand for a few minutes before serving. VARIATIONS vegetarian see this veggie lasagna recipe. dairy-free - replace the ricotta and parmesan with grilled eggplant and roast mashed sweet potato. And use your best extra virgin olive oil instead of the butter. Be generous with the oil! gluten-free use GF lasagna sheets or replace with finely sliced zucchini, grilled eggplant or grilled red peppers. video

10 (Almost) 15 Minute Lasagne... WASTE AVOIDANCE STRATEGY beef freeze it tomato paste pantry unopened jar / tube. or freeze it. butter keeps in the fridge for months. ricotta in a tub will keep unopened for weeks. Unpackaged will need to be frozen. Parmesan keeps wrapped in baking paper and sealed in an airtight container or plastic bag in the fridge for months. Can be frozen. fresh lasagne sheets freeze.

11 The Classic Mixed Green Salad

12 ÔThe Classic Mixed Green Salad The most frequent thing I cook is a simple green salad. It goes with pretty much anything and is a quick solution if you re like me and feel that a meal isn t complete without greens in some form. I ve even convinced my Irishman that it s essential to have a green salad with our eggs for Sunday brunch. My salad dressing preferences go through phases. There s a complete list of my past favourite dressings on stonesoup. I thought I d share my current favourite here. It s not my most minimalist dressing, but it does fall under 5 ingredients. enough for 2 as a side 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. VARIATIONS soy-free skip the soy sauce and season with salt instead. can t find sherry vinegar my next favourite is rice wine vinegar (aka rice vinegar) but any wine vinegar will be fine. For a sweeter dressing try balsamic. fresher replace vinegar with lemon juice. asian use fish sauce instead of the vinegar and soy and drizzle over a little sesame oil. 3. Taste and season. video

13 The Classic Mixed Green Salad... WASTE AVOIDANCE STRATEGY vinegar & soy will keep in the pantry. salad leaves are highly perishable. My first path would be to use them for another meal (salad for breakfast!) but if that isn t possible you can pop them in the freezer. They will wilt down but can then be used anywhere you d use wilted greens, like this simple plate of greens. At least this way they wont go slimey. PROBLEM SOLVING GUIDE dressing not sticking to the leaves Usually this is a sign the leaves weren t completely dry after they were washed. Next time spin dry in a salad spinner or pat really well with paper towel. too oily You ve got too much dressing. Toss in some more leaves if you have them or transfer to a clean bowl and toss again so some of the excess dressing comes off onto the sides of the bowl. too dry - Not enough dressing for the amount of leaves. Mix up a little more dressing and add to the leaves a little at a time. Keep the remainder of the dressing in the fridge. LEFTOVER POTENTIAL? Not the greatest. Will go a little soggy in the fridge, although I do know people who like their salad after it has been marinated for a while. Go figure. SERVING SUGGESTIONS Pretty much works with anything savoury.

14 Quick Steak & Rocket Salad

15 ÔQuick Steak & Rocket Salad Inspired by a lunch I had at Matricinella on a recent trip to Rome. I love a warm salad for a quick dinner. There s something about having part of the meal served warm that makes it feel more substantial and dinner-like. There are 2 benefits to chopping the steak into slivers. First it cooks in a flash and second it tenderises the meat. Win win! You can easily increase this recipe. If cooking for more than 2 people I d cook the beef in batches to make sure it browns properly and doesn t get crowded in the pan. enough for 1 1 steak about 200g (7oz) 1 tablespoon lemon juice 2 handfuls rocket (arugula), washed & dried parmsean shavings, to serve 1. Heat your frying pan on a very high heat. Trim any fat from the steak and slice into super fine strips. Drizzle with a little olive oil and season. 2. Cook beef in the hot pan for about 1 minute. Then stir and keep cooking till browned on all sides. 3. Meanwhile, combine lemon juice and 2 tablespoons extra virgin olive oil in a bowl. 4. When the steak is cooked transfer to the lemon dressing. 5. Toss in rocket leaves. Serve with parmesan shaved over. VARIATIONS vegetarian skip the parmesan and replace the steak with halloumi sliced into batons. vegan replace the steak with sliced field or portabello mushrooms. You ll need 1-2 per person and they ll take more like 7-8 minutes to cook. Replace the parmesan with either chunks of avocado or some slivered almonds. chicken replace steak with a chicken breast or thigh fillets. Make sure the chicken is cooked through before tossing in the dressing. different leaves I love the bitterness of rocket but you could use any salad leaves. A little radicchio is lovely here in the Autumn or Winter. dairy-free replace the parmesan with a handful or toasted breadcrumbs, some halved cherry tomatoes or just skip it. video

16 Quick Steak & Rocket Salad... WASTE AVOIDANCE STRATEGY steak cryovacced will keep in the fridge for a few weeks. Otherwise freeze. lemons keep in the fridge for months. rocket (arugula) best to use for something else. Can be frozen and used when defrosted as wilted greens. Parmesan keeps wrapped in baking paper and sealed in an airtight container or plastic bag in the fridge for months. Can be frozen. PROBLEM SOLVING GUIDE too bland? Give it more salt and pepper. Extra parmesan can help too too oily / too much dressing Just transfer the salad to a clean bowl, leaving behind as much of the dressing as possible, then toss in the new bowl to rub some of the dressing off onto the sides. If things are really bad a bit of judicious paper towel blotting will help. steak tough / chewy there are three potential problems here. IT could be the quality of the steak in which case I d try a different butcher or a different more tender cut like rib eye (scotch fillet). The other thing to watch out for are overcooking the steak and making sure it s sliced really finely. LEFTOVER POTENTIAL? Better fresh it is as the leaves will wilt. Still edible after a week in the fridge though. SERVING SUGGESTIONS Great as a simple supper on its own.

17 Butter Beans with Cabanossi & Bacon

18 ÔButter Beans with Cabanossi & Bacon My mum used to make this with short pasta, usually penne. It was one of my all time favourites. In this version I ve simplified things by cutting out the onion. And made it lower GI or slow carb with the use of canned butter beans instead of cooked pasta. This version is also gluten-free. enough for 2 2 slices bacon, chopped 1 stick cabanossi or pepperoni, sliced into rounds 1/2 cup commercial tomato based pasta sauce 1 green capsicum (bell pepper) chopped 1 can butter beans (400g / 14oz), drained 1. Heat a little oil in a fry pan and cook bacon over a medium heat until browned. 2. Add cabanossi and cook for another few minutes to brown lightly. 3. Add sauce, capsicum and drained butter beans. Simmer for a few minutes until everything is hot. Taste & season. VARIATIONS vegetarian replace the bacon with a red capsicum (bell peppers). And replace the cabanossi with feta or bocconcini scattered over at the end. vegan replace the bacon with a red capsicum (bell pepper) and replace the cabanossi with a handful of semi dried or sun dried tomatoes cheesy serve sprinkled generously with freshly grated parmesan cheese. herby sprinkle over a handful of torn fresh basil leaves. hot! replace the cabanossi with spicy chorizo and add in some fresh or dried chilli. pasta / bean-free replace the butter beans with cooked pasta such as penne. You ll need about 150g (5oz) dried pasta cooked according to the packet direcitons. baked cover with grated cheese such as cheddar and place under a hot overhead grill until the cheese is melted and golden. About 5-10 minutes. different beans / lentils feel free to use other canned beans, lentils or chickpeas. Home cooked legumes can also be used, you ll need about 240g (7oz) cooked drained legumes. video

19 Butter Beans with Cabanossi & Bacon... WASTE AVOIDANCE STRATEGY bacon - I buy mine cryovacced and it lasts for a few weeks. Can be frozen if needed. cabanossi - freeze it. pasta sauce will keep in the pantry unopened. Can be frozen if needed. capsicum (bell pepper) - unchopped will keep in the fridge in a plastic bag for weeks. Can be frozen. butter beans pantry it up!

20 BBQ Chicken Noodle Salad

21 ÔBBQ Chicken Noodle Salad noodles from the chiller section. If you d prefer an even healthier option, skip the noodles in favour of This is easily my favourite takeaway meal to pull out when the day has got away from me. I m still amazed at how tasty the BBQ chickens are from my local supermarket. Shelf fresh noodles are hokkien or other soft noodles that are stable at room temperature, you ll find them in with the Asian produce. Or try the fresh one of the gluten free variations below. enough for 2 200g (7oz) shelf fresh noodles 1 tablespoon sherry, rice or red wine vinegar 1 tablespoon wholegrain mustard 1/2 BBQ chicken 1 bag washed salad leaves 1. Place noodles in a heat proof bowl and cover with boiling water. VARIATIONS asian dressing replace the vinegar and mustard with 1 tablespoon each lime juice and fish sauce. A little chilli won t go astray either. gluten-free replace noodles with a drained can of butter beans, cannellini beans, black beans, lentils or chickpeas. noodle alternatives if you can find soft hokkien or udon noodles, dry rice noodles or mung bean noodles will work. Just prepare as per the packet instructions then drain and add to the salad. 2. Whisk together vinegar, mustard and 3 tablespoons extra virgin olive oil. Season. 3. Using your hands remove chicken meat from the bone and toss in the dressing. vegetarian replace the chicken with 3-4 hard boiled eggs. vegan replace the chicken with a mixture of grilled or marinated veg from the deli. Eggplant (aubergine), peppers (capsicum), artichokes and mushrooms are all favourites. 4. Drain the noodles well and add to the dressing. 5. Toss in the salad leaves and serve immediately.

22 BBQ Chicken Noodle Salad... WASTE AVOIDANCE STRATEGY noodles, vinegar keep in the pantry. mustard unopened will keep in the pantry for ages. Once opened will also keep in the fridge for a long time. BBQ chicken can be frozen if you can t find another use for it. salad leaves - best to find another use but can be frozen and then used as wilted greens once defrosted.

23 Sweet Potato & Red Curry (Almost) 15 Minute 6. Cover with 3 of the lasagne sheet 1/3s. Then add more meat (1/4). Layer with more lasagne. Then layer with more meat (1/4) and grate over the parmesan. Layer with the remaining 3 lasagne sheet 1/3s then cover with the remaining meat (1/4). Soup enough for 4-6 1kg (2lb) sweet potato 1 can coconut cream or milk (400mL / 14oz) 4 tablespoons red curry paste 2 tablespoons fish sauce or soy sauce mint or coriander (cilantro) leaves, to serve, optional 1. Preheat your oven to 200C (400F). 2. Scrub the sweet potato. Chop in half lengthwise then slice into half moons, about 1cm (1/2in) thick. 3. Combine coconut cream or milk, curry paste, fish sauce and 4 cups water in a large oven proof pot. Add sweet potato and bake for 30 minutes. 4. Stir and continue to bake for another 30 minutes or until sweet potato is tender. Puree with a stick blender. 5. Taste, season with more fish sauce or salt as needed and serve with herbs, if using, sprinkled on top. Lasagne enough for 4 500g (1lb) minced (ground) beef 4-6 tablespoons tomato paste 4 tablespoons butter 500g (1lb) full fat ricotta 3 handfuls grated parmesan cheese 3 large fresh lasagne sheets, cut into 1/3s 1. Preheat your over head grill on it s highest setting and place a large fry pan (skillet) on a very high heat. 2. Add a little olive oil and the beef to the pan. Cook stirring every minute or so until the meat is no longer pink. 3. Meanwhile, combine ricotta and parmesan in a bowl. 4. Add the tomato paste and butter to the beef and stir well. Cook for another few minutes until the butter is melted and everything is hot. 5. Reduce the heat under the pan to medium. Remove 3/4 meat from the pan and smooth the remaining meat over the base. 7. Scoop ricotta mixture over the top to cover then grate more parmesan over. 8. Place under the hot grill for about 5 minutes or until the top is golden brown and everything is hot. If you have time let is stand for a few minutes before serving. The Classic Mixed Green Salad enough for 2 as a side 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. scroll up for images and full details

24 Quick Steak & Rocket Salad enough for 1 1 steak about 200g (7oz) 1 tablespoon lemon juice 2 handfuls rocket (arugula), washed & dried parmsean shavings, to serve 1. Heat your frying pan on a very high heat. Trim any fat from the steak and slice into super fine strips. Drizzle with a little olive oil and season. 2. Cook beef in the hot pan for about 1 minute. Then stir and keep cooking till browned on all sides. 3. Meanwhile, combine lemon juice and 2 tablespoons extra virgin olive oil in a bowl. 4. When the steak is cooked transfer to the lemon dressing. 5. Toss in rocket leaves. Serve with parmesan shaved over. Butter Beans with Cabanossi & Bacon enough for 2 2 slices bacon, chopped 1 stick cabanossi or pepperoni, sliced into rounds 1/2 cup commercial tomato based pasta sauce 1 green capsicum (bell pepper) chopped 1 can butter beans (400g / 14oz), drained 1. Heat a little oil in a fry pan and cook bacon over a medium heat until browned. 2. Add cabanossi and cook for another few minutes to brown lightly. 3. Add sauce, capsicum and drained butter beans. Simmer for a few minutes until everything is hot. Taste & season. BBQ Chicken Noodle Salad enough for 2 200g (7oz) shelf fresh noodles 1 tablespoon sherry, rice or red wine vinegar 1 tablespoon wholegrain mustard 1/2 BBQ chicken 1 bag washed salad leaves 1. Place noodles in a heat proof bowl and cover with boiling water. 2. Whisk together vinegar, mustard and 3 tablespoons extra virgin olive oil. Season. 3. Using your hands remove chicken meat from the bone and toss in the dressing. 4. Drain the noodles well and add to the dressing. 5. Toss in the salad leaves and serve immediately. print friendly recipes. scroll up for images and full details

25 To access the meal plans & recipes online go to: Jules Clancy 2014 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.

225th July 2016 VARIATIONS. Approximate time required. m = minutes. h = hours.

225th July 2016 VARIATIONS. Approximate time required. m = minutes. h = hours. 25th July 2016 225th July 2016 [1] Miso Eggplant Steaks 20m* [2] Burgers with Mashy Peas 20m* [3] BBQ Chicken Noodle Salad 15m* [4] Almost Moussaka 20m* + Green Salad 5m* [5] A Big Bowl of Ramen 15m* [6]