Week 1 Menu
a) Linguine with fish poppets
b) Ginger pork with cabbage
c) Avocado and orange salad with chicken
d) Butternut and chickpea curry
e) Salmon with caper cream, spinach and new potatoes
a) Linguine with fish poppets
Ingredients 800gm skinless haddock fillets
2-3 slices bread, crumbed
1 large egg
2 cloves garlic, crushed
¼ cup chopped parsley
60gm strong cheese, grated
400gm can chopped tomatoes
1 Tblsp tomato paste
½ cup wine
240gm (dry) linguine
Method
Chop the haddock, and squeeze out any excess moisture.
Place the haddock, egg, garlic, parsley and cheese in a mixing bowl.
Mix well. Add half the breadcrumbs and mix again. Place the haddock, egg, garlic, parsley and cheese in a mixing bowl.
Keep mixing in breadcrumbs until the mixture is firm.
Take large teaspoonfuls of the fish mixture and compress into balls.
Roll the balls in a little flour.
Start the linguine cooking, according to the instructions on the pack.
Heat a large frying pan with a tablespoon of oil.
Fry the poppets in the oil until they are nicely browned all over. Remove the poppets from the pan. Drain off any excess oil from the pan.
Tip the chopped tomatoes and paste into the frying pan, and boil until the sauce is reduced.
Stir the wine into the sauce.
Add the poppets back into the pan. Heat through.
Serve with linguine and a fresh salad.
(The poppets can be made up to a day ahead. They make excellent party snacks.)
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b) Ginger pork with cabbage
Ingredients500gm pork fillet, trimmed and sliced
2 Tblsp soy sauce
1 Tblsp honey
½ tsp Chinese five spice
2 tsp grated fresh ginger
2 tsp olive oil
Accompaniment ingredients
250gm egg noodles
150gm cabbage, cored and shredded
150gm spinach, washed and shredded
1 small red bell pepper, deseeded and diced
1 red or green chili, finely chopped
Garnish
A handful of bean sprouts
Method
Mix the marinade ingredients together in a shallow bowl.
Add the pork, turn to coat, and allow to stand while you prepare the vegetables.
Tip the pork and marinade into a heated pan. Keep the pork moving so that the honey doesn’t catch.
Cook the noodles in plenty of water, according to the packet instructions.
Just before the noodles are cooked, add the shredded cabbage and spinach, the diced
bell pepper and the chopped chili.
Return to the boil and allow to cook for a further 2 mins.
Stir well to combine. Drain.
Divide the vegetable-noodles and the pork between 4 serving plates.
Garnish with bean sprouts.
Serve with extra soy and sweet chili sauce if desired.
250gm egg noodles
150gm cabbage, cored and shredded
150gm spinach, washed and shredded
1 small red bell pepper, deseeded and diced
1 red or green chili, finely chopped
Garnish
A handful of bean sprouts
Method
Mix the marinade ingredients together in a shallow bowl.
Add the pork, turn to coat, and allow to stand while you prepare the vegetables.
Tip the pork and marinade into a heated pan. Keep the pork moving so that the honey doesn’t catch.
Cook the noodles in plenty of water, according to the packet instructions.
Just before the noodles are cooked, add the shredded cabbage and spinach, the diced
bell pepper and the chopped chili.
Return to the boil and allow to cook for a further 2 mins.
Stir well to combine. Drain.
Divide the vegetable-noodles and the pork between 4 serving plates.
Garnish with bean sprouts.
Serve with extra soy and sweet chili sauce if desired.
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c) Avocado and orange salad with chicken
Ingredients±600gm skinless chicken breasts
cut into strips
Marinade
1 Tblsp lemon juice
Grated rind of 1 orange
2 Tblsp orange juice
1 tsp grated fresh ginger
Good grind of black pepper
Dressing
4 Tblsp orange juice
1 Tblsp wholegrain mustard
3 Tblsp cider vinegar
1 Tblsp olive oil
another tsp grated fresh ginger
More black pepper
Salad
1 (100gm) pack of mixed lettuce
2 large oranges, skin and pith removed, and segments cut free
1 firm, ripe avocado
generous handful of black olives
salad sprouts
Method
Combine marinade ingredients in a shallow dish.
Add chicken pieces, turn to coat each piece.
Cover the dish and refrigerate for 30 mins.
Put a little olive oil in a pan (or use a cooking spray) and heat the pan.
Take the chicken out of the marinade and then fry it until nicely browned and cooked through.
Mix the dressing ingredients together in a small bowl.
Pour dressing into the frying pan and boil while stirring until reduced to about ½.
Tip the mixed lettuce into a bowl. Top with the orange segments, avocado slices, olives, sprouts
and chicken.
Pour the dressing over the salad while still warm.
Serve with hot crusty bread.
Put a little olive oil in a pan (or use a cooking spray) and heat the pan.
Take the chicken out of the marinade and then fry it until nicely browned and cooked through.
Mix the dressing ingredients together in a small bowl.
Pour dressing into the frying pan and boil while stirring until reduced to about ½.
Tip the mixed lettuce into a bowl. Top with the orange segments, avocado slices, olives, sprouts
and chicken.
Pour the dressing over the salad while still warm.
Serve with hot crusty bread.
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d) Butternut and chickpea curry
d) Butternut and chickpea curry
Ingredients2 tsp ground coriander
2 tsp ground cumin
5 cardomom pods, crushed
½ tsp chilli powder (optional)
2 onions,finely chopped
2 crushed garlic cloves
1 sm. butternut – about 500gm
400gm can chopped tomatoes
300gm can chickpeas
70gm red lentils
2 cups veg stock
1 Tblsp tomato paste
240gm rice
Method
Peel and chop the onions.
Peel and crush the garlic.
Deseed and peel the butternut, and chop roughly.
Drain and rinse the chickpeas.
Start the rice cooking.
Drain when tender.
Keep warm.
Meanwhile, spray a large pan with cooking spray. Place over heat.
Cook onions and garlic until the onions are soft, stirring all the time.
Add the spices to the onion/garlic mix, stirring to combine.
Add the butternut, chickpeas, tomatoes, paste, stock and lentils.
Cook over low heat until lentils and butternut are tender.
Serve with rice and sweet chilli sauce.
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d) Salmon with caper cream
Ingredients
4 salmon steaks (about 100gm each)
4 Tblsp fat-free smooth cottage cheese
1 Tblsp fresh lemon juice
1 Tblsp capers, drained and chopped
2-3 Tblsp chopped parsley
500gm bag baby spinach, well washed
500gm new potatoes, scrubbed and halved
Method
Measure out the cottage cheese, lemon juice, capers and parsley into a small bowl.
Mix well to combine.
Place new potatoes in a pan with some water, and cook until tender.
Spray the salmon, both sides, with cooking spray (or brush with oil – your choice).
Season with salt and freshly ground black pepper.
Heat a ridged pan (griddle pan) and dry-fry the fish for about 5 mins each side,
4 salmon steaks (about 100gm each)
4 Tblsp fat-free smooth cottage cheese
1 Tblsp fresh lemon juice
1 Tblsp capers, drained and chopped
2-3 Tblsp chopped parsley
500gm bag baby spinach, well washed
500gm new potatoes, scrubbed and halved
Method
Measure out the cottage cheese, lemon juice, capers and parsley into a small bowl.
Mix well to combine.
Place new potatoes in a pan with some water, and cook until tender.
Spray the salmon, both sides, with cooking spray (or brush with oil – your choice).
Season with salt and freshly ground black pepper.
Heat a ridged pan (griddle pan) and dry-fry the fish for about 5 mins each side,
until the steaks are golden and the fish flakes easily.
Remove from the pan and allow the salmon to rest.
Place the spinach into the griddle pan, season well, add a splash of water.
Cover the pan, and allow the spinach to wilt.
Divide spinach and potatoes between four dinner plates.
Add 1 salmon steak to each plate.
Garnish with the caper cream and lemon wedges.
******************************************
Remove from the pan and allow the salmon to rest.
Place the spinach into the griddle pan, season well, add a splash of water.
Cover the pan, and allow the spinach to wilt.
Divide spinach and potatoes between four dinner plates.
Add 1 salmon steak to each plate.
Garnish with the caper cream and lemon wedges.
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And now for the shopping list - but you still need to print this off, or copy by hand.
ANIMAL PROTEIN
a) 800gm haddock fillets
b) 500gm pork fillet
c) 600gm chicken breasts
e) 400gm salmon steaks
[Eggs]
DAIRY
a) 60gm strong cheese
e) 60gm fat free smooth cottage cheese
[Yoghurt]
[Fat reduced feta]
[Milk]
BAKERY
a) 3 slc whole wheat bread
c) Ciabatta or Panini loaf
[Sandwich loaf]
DRY GOODS
a) 240gm w/w linguine
b) 250gm egg noodles
d) 240gm brown rice
d) 70gm red lentils
[Breakfast cereal]
[Tea, coffee, sugar]
ANIMAL PROTEIN
a) 800gm haddock fillets
b) 500gm pork fillet
c) 600gm chicken breasts
e) 400gm salmon steaks
[Eggs]
DAIRY
a) 60gm strong cheese
e) 60gm fat free smooth cottage cheese
[Yoghurt]
[Fat reduced feta]
[Milk]
BAKERY
a) 3 slc whole wheat bread
c) Ciabatta or Panini loaf
[Sandwich loaf]
DRY GOODS
a) 240gm w/w linguine
b) 250gm egg noodles
d) 240gm brown rice
d) 70gm red lentils
[Breakfast cereal]
[Tea, coffee, sugar]
TINS / CANS
a) 400gm+ chopped tomatoes
d) 400gm+ chopped tomatoes
d) 300gm+ chickpeas
SPICES/CONDIMENTS
{Check – You may already have some of these}
Soy sauce
Clear honey
Chinese 5 spice
Black pepper
Iodated salt
Wholegrain mustard
Apple cider vinegar
Olive oil
Kalamata olives
Ground coriander
Ground cumin
Cardamom pods
Chilli powder
Tomato paste
Veg stock powder
Capers
White wine (a box is fine)
FRUIT & VEG
Fresh garlic
Bunch of fresh parsley
a) ±20cm fresh c)root ginger
b) Small cabbage
b) ±150gm baby spinach
±500gm baby spinach
b) 1 small red bell pepper
b) 1 red or green chilli
b) ±100gn bean sprouts
c) 1 lemon
c) 3 large oranges
c) 1 firm, ripe avocado
c) ±150gm salad sprouts
c) 1 pillow pack mixed lettuce
d) 2 brown onions
d) ±500gm butternut
e) 500gm baby new potatoes
[Remember to get makings for green salads and any veg you need for the two unplanned days.]
[Buy fresh seasonal fruit for munching.]
a) 400gm+ chopped tomatoes
d) 400gm+ chopped tomatoes
d) 300gm+ chickpeas
SPICES/CONDIMENTS
{Check – You may already have some of these}
Soy sauce
Clear honey
Chinese 5 spice
Black pepper
Iodated salt
Wholegrain mustard
Apple cider vinegar
Olive oil
Kalamata olives
Ground coriander
Ground cumin
Cardamom pods
Chilli powder
Tomato paste
Veg stock powder
Capers
White wine (a box is fine)
FRUIT & VEG
Fresh garlic
Bunch of fresh parsley
a) ±20cm fresh c)root ginger
b) Small cabbage
b) ±150gm baby spinach
±500gm baby spinach
b) 1 small red bell pepper
b) 1 red or green chilli
b) ±100gn bean sprouts
c) 1 lemon
c) 3 large oranges
c) 1 firm, ripe avocado
c) ±150gm salad sprouts
c) 1 pillow pack mixed lettuce
d) 2 brown onions
d) ±500gm butternut
e) 500gm baby new potatoes
[Remember to get makings for green salads and any veg you need for the two unplanned days.]
[Buy fresh seasonal fruit for munching.]
Other categories you may need: Baby needs; Cleaning stuff; Drinks; Pet food; Toiletries
You can still scroll down for links to the .pdf files.
The recipes look much prettier in that format.
For that matter you can look at the .pdf files on screen!
Good cooking!
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